22 forms & preparations
Dietary labels are inferred automatically from Onions, dehydrated flakes's food group, name and nutrient profile — a helpful guide, not a guarantee. Recipes and brands vary, so always read the label on packaged foods.
Good nutrient density 34/100
How many beneficial nutrients Onions, dehydrated flakes delivers for its calories — scored across 24 vitamins, minerals, protein and fiber, minus saturated fat and sodium. See the most nutrient-dense foods.
Caloric ratio
Where the calories in Onions, dehydrated flakes come from — the split across carbs, fat & protein.
89% from carbs
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Carbs 89%83.3 g per serving
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Fat 1%0.5 g per serving
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Protein 10%9.0 g per serving
What Onions, dehydrated flakes is a good source of
Stand-out nutrients per 100 g, by share of your Daily Value. Bold figures are an excellent source (20%+ DV).
Full nutrition breakdown
- Beneficial
- Moderate
- Limit
- Neutral
Bars are shaded by how a high amount affects your diet — green for nutrients to seek out (fiber, protein, vitamins), red for those best kept low (saturated fat, sodium, cholesterol), neutral where it depends. Each bar shows the % of your Daily Value per serving.
| Carbohydrates | Amount | % DV |
|---|---|---|
| Total Carbohydrate | 83.3 g | |
| Dietary Fiber | 9.2 g | |
| Total Sugars | 37.4 g | — |
| Fats & Fatty Acids | Amount | % DV |
|---|---|---|
| Total Fat | 0.5 g | |
| Saturated Fat | 0.1 g | |
| Monounsaturated Fat | 0.1 g | — |
| Polyunsaturated Fat | 0.2 g | — |
| Trans Fat | 0.0 g | — |
| Omega-3 Fatty Acids | 9.0 mg | — |
| Omega-6 Fatty Acids | 170.0 mg | — |
| Butyric Acid | 0.0 mg | — |
| Caproic Acid | 0.0 mg | — |
| Caprylic Acid | 0.0 mg | — |
| Capric Acid | 0.0 mg | — |
| Lauric Acid | 0.0 mg | — |
| Myristic Acid | 2.0 mg | — |
| Palmitic Acid | 69.0 mg | — |
| Stearic Acid | 6.0 mg | — |
| Palmitoleic Acid | 0.0 mg | — |
| Oleic Acid | 64.0 mg | — |
| Gadoleic Acid | 0.0 mg | — |
| Erucic Acid | 0.0 mg | — |
| Linoleic Acid | 170.0 mg | — |
| Arachidonic Acid | 0.0 mg | — |
| Eicosapentaenoic Acid (EPA) | 0.0 mg | — |
| Docosahexaenoic Acid (DHA) | 0.0 mg | — |
| Protein & Amino Acids | Amount | % DV |
|---|---|---|
| Protein | 9.0 g | |
| Histidine | 146.0 mg | — |
| Isoleucine | 316.0 mg | — |
| Leucine | 314.0 mg | — |
| Lysine | 428.0 mg | — |
| Methionine | 74.0 mg | — |
| Phenylalanine | 229.0 mg | — |
| Threonine | 216.0 mg | — |
| Tryptophan | 129.0 mg | — |
| Valine | 206.0 mg | — |
| Alanine | 249.0 mg | — |
| Arginine | 1,203.0 mg | — |
| Aspartic Acid | 490.0 mg | — |
| Cystine | 160.0 mg | — |
| Glutamic Acid | 1,445.0 mg | — |
| Glycine | 372.0 mg | — |
| Proline | 279.0 mg | — |
| Serine | 263.0 mg | — |
| Tyrosine | 222.0 mg | — |
| Vitamins | Amount | % DV |
|---|---|---|
| Vitamin A (RAE) | 1.0 mcg | |
| Vitamin C | 75.0 mg | |
| Vitamin D | 0.0 mcg | |
| Vitamin E | 0.2 mg | |
| Vitamin K | 3.8 mcg | |
| Thiamin (B1) | 0.5 mg | |
| Riboflavin (B2) | 0.1 mg | |
| Niacin (B3) | 1.0 mg | |
| Vitamin B6 | 1.6 mg | |
| Folate (B9) | 166.0 mcg | |
| Vitamin B12 | 0.0 mcg | |
| Pantothenic Acid (B5) | 1.4 mg | |
| Choline | 53.9 mg |
| Minerals | Amount | % DV |
|---|---|---|
| Calcium | 257.0 mg | |
| Iron | 1.6 mg | |
| Magnesium | 92.0 mg | |
| Phosphorus | 303.0 mg | |
| Potassium | 1,622.0 mg | |
| Sodium | 21.0 mg | |
| Zinc | 1.9 mg | |
| Copper | 0.4 mg | |
| Manganese | 1.4 mg | |
| Selenium | 5.0 mcg |
| Sterols | Amount | % DV |
|---|---|---|
| Cholesterol | 0.0 mg | |
| Phytosterols | ~ | — |
| Other | Amount | % DV |
|---|---|---|
| Alcohol | 0.0 g | — |
| Caffeine | 0.0 mg | — |
| Theobromine | 0.0 mg | — |
| Ash | 3.4 g | — |
About Onions, dehydrated flakes
The onion (Allium cepa) is one of the most widely used vegetables in the world and the aromatic foundation of savory cooking on nearly every continent. Grown as a layered underground bulb, it comes in many forms, from sharp yellow and white onions to milder red and sweet varieties like Vidalia and Walla Walla, with green onions, scallions, and shallots as close relatives. Raw onion is pungent, crisp, and eye-watering, but slow cooking works a kind of magic, breaking down its sulfur compounds and coaxing out deep, jammy sweetness, which is why so many recipes begin with onions softening in the pan.
Naturally low in calories, they contribute fiber, vitamin C, folate, and beneficial sulfur and flavonoid compounds such as quercetin. Onions turn up almost everywhere, in soups, stir-fries, sauces, curries, salads, and crispy rings, and they caramelize beautifully for burgers and French onion soup. Store whole onions in a cool, dry, airy spot away from potatoes, where they keep for weeks, and chill them briefly before slicing to cut down on the tears.
Source: USDA FoodData Central & FooDB. Values are per 100 g, edible portion.
Frequently asked questions
How many calories are in Onions, dehydrated flakes?
There are 349 calories in 100 g of Onions, dehydrated flakes, or about 49 calories in 0.25 cup (14 g).
How much protein is in Onions, dehydrated flakes?
Onions, dehydrated flakes contains 9.0 g of protein per 100 g.
How many carbs are in Onions, dehydrated flakes?
Onions, dehydrated flakes has 83.3 g of carbohydrates per 100 g.
How much fat is in Onions, dehydrated flakes?
Onions, dehydrated flakes provides 0.5 g of total fat per 100 g.
What is Onions, dehydrated flakes a good source of?
Onions, dehydrated flakes is an excellent source of Vitamin B6 (94% DV), Vitamin C (83% DV), Manganese (60% DV), Copper (46% DV), Thiamin (B1) (42% DV) and Folate (B9) (42% DV) and a good source of Protein, Zinc and Choline (per 100 g). Daily Values are based on a 2,000-calorie diet.
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