Onions are pungent, layered bulbs used as a base flavor in cooking worldwide, eaten raw or cooked. Per 100 g they provide 40 calories with 9.3 g carbs and 1.7 g fiber.
Onions are round, layered bulbs with a pungent, savory flavor that mellows when cooked. They are a foundational ingredient in cooking worldwide, used raw in salads and salsas or sautéed, caramelized, and roasted as a base for soups, stews, and sauces.
Nutritionally, onions are low in calories and mostly water with natural sugars. Per 100 g they provide about 40 kcal, 9.3 g of carbohydrates, 1.1 g of protein, and 0.1 g of fat, with 1.7 g of dietary fiber, 4 mg of sodium, and 23 mg of calcium.
Onions vary in size and pungency by variety, but their nutrition per 100 g is similar. For accurate tracking, weigh the peeled onion and use the serving sizes below.
Plan your portion
How much is in your serving of Onion?
Nutrition values are reported per 100 g. A typical medium onion (about 110 g) provides roughly 44 kcal. Use the serving sizes below to estimate portions when logging.
Calculated from the per-100-g reference. Values are rounded.
Serving
Weight
Calories
Carbs
Protein
Fat
100 g
100 g
40 kcal
9.3 g
1.1 g
0.1 g
1 medium onion
110 g
44 kcal
10.3 g
1.2 g
0.1 g
1/2 cup chopped
80 g
32 kcal
7.5 g
0.9 g
0.1 g
Use the weight of the edible portion in the food state shown above.
