Onion
Per serving: 1 cup chopped (160g)
About Onion
Onions are aromatic vegetables belonging to the Allium family. They are commonly used as a flavor base in soups, curries, salads, sauces and roasted dishes.
They contain quercetin, prebiotic fibers and sulfur-containing compounds. Raw onions have a sharper flavor, while cooking makes them softer and sweeter.
At-a-Glance Stats
Macronutrient Breakdown
64 kcal
Total calories per 1 cup chopped (160g)
Protein
Builds & repairs muscle tissue
4% of typical daily value
Carbohydrates
Primary fuel source for energy
15% of typical daily value
Total Fat
Supports hormones & nutrient uptake
0% of typical daily value
Dietary Fiber
Feeds gut bacteria & aids digestion
9% of typical daily value
Calories by Serving Size
All values are approximate. Actual nutrition may vary by apple variety (Fuji, Gala, Granny Smith, etc.).
Key Health Benefits
- 1
Contains quercetin and sulfur-containing plant compounds with antioxidant activity.
- 2
Provides prebiotic fibers that help support beneficial intestinal bacteria.
- 3
Adds strong flavor to meals without contributing many calories or fat.
- 4
Provides Vitamin C, Vitamin B6, folate and potassium.
Vitamins & Minerals
% Daily Value (2,000 cal diet):
≥20% High10-19% Good<10% LowExpert Tip
Chopping onions and allowing them to rest for several minutes before cooking helps preserve the activity of their sulfur-containing compounds. Keto diets should use smaller portions because a full cup contains over 12g of net carbohydrates.
Diet Compatibility
Frequently Asked Questions
How many calories are in Onion?›
Onion contains 64 calories per 1 cup chopped (160g). This includes 1.8g protein (7.2 kcal), 14.9g carbohydrates (59.6 kcal), and 0.2g fat (1.8 kcal).
How much protein does Onion have?›
Onion provides 1.8g of protein per 1 cup chopped (160g).
Is Onion good for weight loss?›
Provides Vitamin C, Vitamin B6, folate and potassium. With 64 calories per serving, it can fit well within a calorie-controlled diet.