Know what’s on your plate
Onion
Calories & nutrition facts
cooked
Nutrition facts
Per 100 g% DV- Calories 35 kcal —
- Protein 1.3 g 3%
- Carbohydrate 6.2 g 2%
- Fat 0.2 g 0%
- Saturated fat 0 g 0%
- Fibre 1.4 g 5%
- Sugars 4 g —
- Sodium 8.4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2.1 µg 0%
- Vitamin C 2.1 mg 2%
- Vitamin D 0 µg 0%
- Vitamin K 0.4 µg 0%
- Pantothenic acid (B5) 0.13 mg 3%
- Vitamin B6 0.09 mg 5%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 29.2 mg 2%
- Iron 0.21 mg 1%
- Magnesium 13 mg 3%
- Phosphorus 44 mg 4%
- Potassium 220 mg 5%
- Zinc 0.19 mg 2%
- Copper 0.08 mg 9%
- Manganese 0.12 mg 5%
- Iodine 1 µg 1%
Similar foods
- Red onionraw35 kcal / 100 g
- Yellow onionyellow, sauteed123 kcal / 100 g
- White onionraw41 kcal / 100 g
- Sweet onionsweet, raw32 kcal / 100 g
- Caramelized onionhomemade138 kcal / 100 g
- Cebolla26 kcal / 100 g
- Shallotcooked69 kcal / 100 g
- Eggplantcooked27 kcal / 100 g
- Spinachcooked20 kcal / 100 g
- Leekcooked23 kcal / 100 g
Questions about Onion
How do you stop an onion making your eyes water?
Use a sharp knife and chill the onion for about 15 minutes before cutting it; both can reduce the release of the vapour that irritates your eyes. Cutting near good ventilation can help too.
How do you caramelise onions without burning them?
Slice them evenly and cook in a wide pan over low to medium-low heat with a little oil or butter and a pinch of salt. Stir every few minutes for 35–45 minutes; if they start sticking before they soften, add a splash of water.
How should you store whole and cut onions?
Keep whole onions in a cool, dry, well-ventilated place, away from potatoes, which can make them spoil sooner. Wrap or seal a cut onion and refrigerate it; use it within a few days.
Can you freeze chopped onion?
Yes. Freeze chopped onion in a sealed bag or container, spread out so it is easy to break off what you need. Use it straight from the freezer in soups, stews and sauces; it will be softer than fresh onion once thawed.
How do you make raw onion taste milder?
Slice it thinly and soak it in cold water for about 10 minutes, then drain and pat it dry. This takes the edge off for salads, sandwiches and tacos while keeping the onion crisp.
Can you use shallots instead of onion?
Yes: use roughly two or three shallots for one medium onion, depending on their size. Shallots have a sweeter, more delicate flavour, so they work especially well in dressings, sauces and dishes where onion is not meant to dominate.
What dishes are onions especially good in?
Onion is a foundation for soups, stews, curries and pasta sauces, and it brings sweetness to a slowly cooked French onion soup. Raw, it adds crunch and bite to salads, burgers and sandwiches.
Are onions still usable if they have started to sprout?
A firm onion with a small green shoot is generally still usable: cut away the shoot and any soft or damaged parts. Discard it if it is mouldy, slimy or badly softened.
Source: ANSES–Ciqual (France) 20035 · per 100 g · carbohydrate per EU label, fibre excluded
