Onion · Allium

Onions, raw

Nutrition facts per 100 g · edible portion

Vegetables

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22 forms & preparations

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Vegan Keto-friendly Gluten-free Dairy-free

Dietary labels are inferred automatically from Onions, raw'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.

40 kcal Calories

1.1 g Protein

9.3 g Carbs

0.1 g Fat

Good nutrient density 32/100

How many beneficial nutrients Onions, raw 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, raw come from — the split across carbs, fat & protein.

40 kcal / serving

88% from carbs

Carbs 88%

9.3 g per serving
Fat 2%

0.1 g per serving
Protein 10%

1.1 g per serving

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	9.3 g	3%
Dietary Fiber	1.7 g	6%
Starch	0.0 g	—
Total Sugars	4.2 g	—
Sucrose	1.0 g	—
Glucose	2.0 g	—
Fructose	1.3 g	—
Lactose	0.0 g	—
Maltose	0.0 g	—
Galactose	0.0 g	—

Fats & Fatty Acids	Amount	% DV
Total Fat	0.1 g	0%
Saturated Fat	0.0 g	0%
Monounsaturated Fat	0.0 g	—
Polyunsaturated Fat	0.0 g	—
Trans Fat	0.0 g	—
Omega-3 Fatty Acids	4.0 mg	—
Omega-6 Fatty Acids	13.0 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	4.0 mg	—
Palmitic Acid	34.0 mg	—
Stearic Acid	4.0 mg	—
Arachidic Acid	0.0 mg	—
Behenic Acid	0.0 mg	—
Palmitoleic Acid	0.0 mg	—
Oleic Acid	13.0 mg	—
Gadoleic Acid	0.0 mg	—
Erucic Acid	0.0 mg	—
Linoleic Acid	13.0 mg	—
Arachidonic Acid	0.0 mg	—
Eicosapentaenoic Acid (EPA)	0.0 mg	—
Docosahexaenoic Acid (DHA)	0.0 mg	—

Protein & Amino Acids	Amount	% DV
Protein	1.1 g	2%
Histidine	14.0 mg	—
Isoleucine	14.0 mg	—
Leucine	25.0 mg	—
Lysine	39.0 mg	—
Methionine	2.0 mg	—
Phenylalanine	25.0 mg	—
Threonine	21.0 mg	—
Tryptophan	14.0 mg	—
Valine	21.0 mg	—
Alanine	21.0 mg	—
Arginine	104.0 mg	—
Aspartic Acid	91.0 mg	—
Cystine	4.0 mg	—
Glutamic Acid	258.0 mg	—
Glycine	25.0 mg	—
Proline	12.0 mg	—
Serine	21.0 mg	—
Tyrosine	14.0 mg	—

Vitamins	Amount	% DV
Vitamin A (RAE)	0.0 mcg	0%
Vitamin C	7.4 mg	8%
Vitamin D	0.0 mcg	0%
Vitamin E	0.0 mg	0%
Vitamin K	0.4 mcg	0%
Thiamin (B1)	0.0 mg	4%
Riboflavin (B2)	0.0 mg	2%
Niacin (B3)	0.1 mg	1%
Vitamin B6	0.1 mg	7%
Folate (B9)	19.0 mcg	5%
Vitamin B12	0.0 mcg	0%
Pantothenic Acid (B5)	0.1 mg	2%
Choline	6.1 mg	1%
Betaine	0.1 mg	—

Minerals	Amount	% DV
Calcium	23.0 mg	2%
Iron	0.2 mg	1%
Magnesium	10.0 mg	2%
Phosphorus	29.0 mg	2%
Potassium	146.0 mg	3%
Sodium	4.0 mg	0%
Zinc	0.2 mg	2%
Copper	0.0 mg	4%
Manganese	0.1 mg	6%
Selenium	0.5 mcg	1%
Fluoride	1.1 mcg	—

Sterols	Amount	% DV
Cholesterol	0.0 mg	0%
Phytosterols	15.0 mg	—

Other	Amount	% DV
Alcohol	0.0 g	—
Caffeine	0.0 mg	—
Theobromine	0.0 mg	—
Ash	0.4 g	—

About Onions, raw

The onion is the quiet foundation of cooking the world over — the layer of flavor at the bottom of countless soups, sauces, curries and stir-fries. Raw it's sharp and pungent; slow cooking transforms it into something soft, golden and almost sweet.

Nutritionally it's light on calories but not on character. Onions supply fiber, vitamin C and a range of sulfur compounds and flavonoids (including quercetin) that give them both their bite and their healthful reputation. Those same compounds are what make your eyes water when you chop them.

Few foods do more to build flavor for so little: an onion is less about what it adds to a plate's nutrition and more about making everything else taste better.

Nutrition data from USDA FoodData Central & FooDB. Values are per 100 g, edible portion.