Nutrition Facts

.ME

N/A servings per container

Serving size 1 medium onion (110g)

Amount per serving
Calories 44
% Daily Value*
Sodium 4mg 0%
Protein 1.2g 2%
Total Fat 0.1g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Added Sugars 0g 0%
Total Sugars 4.7g
Dietary Fiber 1.9g 7%
Saturated Fat 0g 0%
Total Carbohydrate 10.3g 4%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Onion Calorie Count

Onions are a foundational ingredient in cuisines worldwide, known for adding a savory depth of flavor to countless dishes. When considering their nutritional impact, many are pleased to find they are a low-calorie food. A medium-sized raw onion, weighing approximately 110 grams, contains only about 44 calories. This makes it an excellent choice for those managing their daily intake or aiming for a calorie deficit. Compared to other foods, such as a medium banana with around 105 calories, onions provide significant flavor for a minimal calorie cost. Using a calorie counter can help you accurately track how this versatile vegetable fits into your meals.

Nutritional Profile

Beyond being low in calories, onions offer a surprising amount of nutrients. The 44 calories in a medium onion come primarily from carbohydrates, with about 10.3 grams per serving. This includes 1.9 grams of dietary fiber, which aids in digestion, and 4.7 grams of natural sugars that contribute to their sweet flavor when cooked. Onions are virtually fat-free and contain a small amount of protein, around 1.2 grams. This nutrient profile makes them a perfect addition to low-calorie meals, enhancing taste without adding significant fat or calories. For anyone questioning 'how many calories should I eat a day,' incorporating vegetables like onions is a smart strategy to create filling, flavorful, and healthy dishes.

Vitamins And Minerals

Onions are also a source of essential vitamins and minerals. They are particularly rich in Vitamin C, an antioxidant that supports immune function and skin health. Additionally, they provide B vitamins, including folate and vitamin B6, which are important for metabolism and the creation of red blood cells. Onions also contain manganese, a mineral that supports bone health and metabolism. While not their most prominent feature, they contribute small amounts of other minerals like potassium. Including onions in your diet is an easy way to boost your intake of these vital micronutrients as part of a balanced eating plan.