Know what’s on your plate
Onion
Calories & nutrition facts
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Nutrition facts
Per 100 g% DV- Calories 40 kcal —
- Protein 1.1 g 2%
- Carbohydrate 7.6 g 3%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 1.7 g 6%
- Sugars 4.2 g —
- Sodium 4 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 7.4 mg 8%
- Vitamin D 0 µg 0%
- Vitamin E 0.02 mg 0%
- Vitamin K 0.4 µg 0%
- Thiamin (B1) 0.05 mg 4%
- Riboflavin (B2) 0.03 mg 2%
- Niacin (B3) 0.12 mg 1%
- Pantothenic acid (B5) 0.12 mg 2%
- Vitamin B6 0.12 mg 7%
- Biotin (B7) 1 µg 3%
- Folate (B9) 19 µg 5%
- Vitamin B12 0 µg 0%
- Choline 6.1 mg 1%
Minerals
- Calcium 23 mg 2%
- Iron 0.21 mg 1%
- Magnesium 10 mg 2%
- Phosphorus 29 mg 2%
- Potassium 146 mg 3%
- Zinc 0.17 mg 2%
- Copper 0.04 mg 4%
- Manganese 0.13 mg 6%
- Selenium 0.5 µg 1%
- Iodine 2 µg 1%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 40 | 1.1 g | 7.6 g | 0.1 g |
| 1 × cup, chopped | 160 g | 64 | 1.8 g | 12 g | 0.2 g |
| 1 × cup, sliced | 115 g | 46 | 1.3 g | 8.8 g | 0.1 g |
| 1 × tbsp chopped | 10 g | 4 | 0.1 g | 0.8 g | 0 g |
| 1 × large | 150 g | 60 | 1.7 g | 12 g | 0.2 g |
| 1 × slice, large (1/4" thick) | 38 g | 15 | 0.4 g | 2.9 g | 0 g |
| 1 × medium (2-1/2" dia) | 110 g | 44 | 1.2 g | 8.4 g | 0.1 g |
| 1 × slice, medium (1/8" thick) | 14 g | 6 | 0.2 g | 1.1 g | 0 g |
| 1 × small | 70 g | 28 | 0.8 g | 5.3 g | 0.1 g |
| 1 × slice, thin | 9 g | 4 | 0.1 g | 0.7 g | 0 g |
| 1 × rings | 60 g | 24 | 0.7 g | 4.6 g | 0.1 g |
| 2 × cup, chopped | 320 g | 128 | 3.5 g | 24 g | 0.3 g |
Similar foods
Questions about Onion
How do you stop an onion making your eyes water?
Chill it for about 20 minutes before cutting, use a sharp knife and leave the root end until last; the root area releases more of the compounds that sting your eyes. Ventilation, such as an extractor fan, helps too.
How do you caramelise onions without burning them?
Slice them evenly and cook in a wide pan with a little oil or butter over low to medium-low heat, stirring regularly. Allow 35–45 minutes for a deep golden colour; add a splash of water if browned bits start sticking.
How should you store a whole onion?
Keep it in a cool, dry, dark, well-ventilated place, such as a mesh bag or open basket. Store whole onions away from potatoes, which release moisture and can encourage them to spoil sooner.
Can you freeze chopped onion?
Yes. Spread the chopped onion on a tray to freeze, then transfer it to a sealed freezer bag so it is easy to portion. Use it straight from frozen in soups, stews and sauces; it will soften rather than stay crisp.
Can you eat onion raw, and how can you make it milder?
Yes: it works well sliced into salads, sandwiches and salsa. To soften its bite, soak the slices in cold water for 10–15 minutes, then drain and pat dry.
What can you use instead of onion in a recipe?
For a similar savoury base, use chopped leek or spring onion; garlic can add savouriness but is much more intense, so use less. If the onion provides bulk as well as flavour, finely chopped celery or fennel can help replace the texture.
Which dishes are onions commonly used in?
Onion is a foundation for French onion soup, onion bhajis and many curries, as well as sauces, soups and stews. For a mellow flavour, cook it slowly before adding other ingredients; for a sharper crunch, add it raw near the end.
How do you choose an onion at the greengrocer?
Choose one that feels firm and heavy for its size, with dry, papery skin and no soft patches, dampness or mould. A sprout is a sign it is older; remove the sprout and use the onion promptly if the bulb is still firm.
Source: USDA FoodData Central 170000 · per 100 g · carbohydrate per EU label, fibre excluded
