Calories in Onions,
Onion Nutrition

How many calories in Onions? See below, the Onion calories for the different serving sizes. We provide you with the Onion nutrition facts and the Onion benefits to help you to lose weight and eat a healthy diet.

Onions are grown in numerous varieties, white, yellow, red, brown etc. They provide a good source of both vitamins and minerals. They are high in vitamin C and also contain vitamins B1-B3, B6, B9, calcium, iron, phosphorus, potassium and zinc.

They are quite high in carbohydrates, about 10% of their content. Each variety of Onion provides varying levels of nutritional value.

There are many claims for health benefits of Onions, including osteoporosis, and anti-cancer benefits. They are also thought to provide relief to bronchitis, sore throats and asthma.

We have four calorie tables below, covering different varieties and preparation. We also have a detailed nutrition table, comparing the nutrients of an onion when raw and when boiled.

Compare the nutrition and calories in Onions with the calories in other vegetable varieties.

All of our calorie and nutriton data is provided by the US Department of Agriculture.

Enjoy losing weight with our Onion diet recipes below

Calories in Onion

Calories in Onions, Raw

Refuse: 10% (Stem ends, sprouts and defects)
Scientific Name: Allium cepa
Serving SizeCalories per Serving
100 grams40 kcal (166 kJ)
1 cup, chopped, 160 grams64 kcal (266 kJ)
10 rings, 60 grams24 kcal (100 kJ)
1 cup, sliced, 115 grams46 kcal (191 kJ)
1 tbsp chopped, 10 grams4 kcal (17 kJ)
1 large, 150 grams60 kcal (249 kJ)
1 slice, large (1/4" thick), 38 grams15 kcal (63 kJ)
1 medium (2-1/2" dia), 110 grams44 kcal (183 kJ)
1 slice, medium (1/8" thick), 14 grams6 kcal (23 kJ)
1 small, 70 grams28 kcal (116 kJ)
1 slice, thin, 9 grams4 kcal (15 kJ)

Onions, Sweet, Raw

Refuse: 16% (Stem, root, and two outermost layers)
Scientific Name: Allium cepa
Serving SizeCalories per Serving
100 grams32 kcal (133 kJ)
1 onion, 331 grams106 kcal (440 kJ)
1 NLEA serving, 148 grams47 kcal (197 kJ)

Calories in Onions, Cooked, Boiled, Drained

Refuse: 0%
Serving SizeCalories per Serving
100 grams44 kcal (184 kJ)
1 cup, 210 grams92 kcal (386 kJ)
1 tbsp chopped, 15 grams7 kcal (28 kJ)
1 large, 128 grams56 kcal (236 kJ)
1 slice, large (1/4" thick), 32 grams14 kcal (59 kJ)
1 medium, 94 grams41 kcal (173 kJ)
1 slice, medium (1/8" thick), 12 grams5 kcal (22 kJ)
1 small, 60 grams26 kcal (110 kJ)
1 slice, thin, 8 grams4 kcal (15 kJ)

Calories in Onions, Yellow, Sauteed

Refuse: 0%
Serving SizeCalories per Serving
100 grams132 kcal (554 kJ)
1 cup, chopped, 87 grams115 kcal (482 kJ)


Onion Nutrition Facts

Onions Raw and Cooked
Nutritional value per 100 g (3.5 oz)
Proximates:
NutrientsOnions, rawOnions, cooked, boiled, drained, without salt
Water89.11 g87.86 g
Energy166 kJ (40 kcal)184 kJ (44 kcal)
Carbohydrates9.34 g10.15 g
Fiber1.7 g1.4 g
Sugars4.24 g4.73 g
Total Fat:0.10 g0.19 g
Cholesterol0 mg0 mg
Protein1.10 g1.36 g
Minerals:
Calcium, Ca23 mg (2 %)22 mg (2 %)
Iron, Fe0.21 mg (1 %)0.24 mg (1 %)
Magnesium, Mg10 mg (3 %)11 mg (3 %)
Phosphorus, P29 mg (3 %)35 mg (4 %)
Potassium, K146 mg (3 %)166 mg (4 %)
Sodium, Na4 mg (0 %)3 mg (0 %)
Zinc, Zn0.17 mg (1 %)0.21 mg (1 %)
Copper, Cu0.039 mg (2 %)0.067 mg (3 %)
Manganese, Mn0.129 mg (6 %)0.153 mg (8 %)
Selenium, Se0.5 mcg (1 %)0.6 mcg (1 %)
Vitamins:
Vitamin C7.4 mg (12 %)5.2 mg (9 %)
Thiamine (Vit. B1)0.046 mg (3 %)0.042 mg (3 %)
Riboflavin (Vit. B2)0.027 mg (2 %)0.023 mg (1 %)
Niacin (Vit. B3)0.116 mg (1 %)0.165 mg (1 %)
Pantothenic acid (B5)0.123 mg (1 %)0.113 mg (1 %)
Vitamin B60.120 mg (6 %)0.129 mg (6 %)
Folate (Vit. B9)19 mcg (5 %)15 mcg (4 %)
Vitamin B120 mcg (0 %)0 mcg (0 %)
Vitamin A2 IU (0 %)2 IU (0 %)
Vitamin E0.02 mg (0 %)0.02 mg (0 %)
Vitamin K0.4 mcg (0.5 %)0.5 mcg (0.5 %)
Percentages are relative to US Recommended Daily Intake (RDI) for adults.
Source: USDA National Nutrient Database for Standard Reference

Author: Lana Soko





Onion Recipes

Green Bean Salad

Green Bean Salad Recipe
This yummy cold green bean salad can be ready to eat in just 10 min. It is diabetes appropriate, vegetarian, gluten free and suitable for both a low GI and low carbohydrate diet. There are only 138 calories and 9g of net carbs per serving.


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