Nutrition Facts

Red Onion Nutrition

Red onions are a popular vegetable known for their vibrant color and a flavor that ranges from mild and sweet to pungent. They are a staple in many cuisines worldwide, used raw in salads and sandwiches or cooked in a variety of dishes. Nutritionally, red onions are valued for being very low in calories while providing a good range of nutrients and beneficial plant compounds.

Calories in Red Onion

A common question is about the calorie content. A medium-sized red onion, weighing approximately 100 grams, contains around 40 calories. This low number makes it an excellent ingredient for those managing their weight or adhering to a calorie deficit. If you are using a calorie counter to track your daily intake, adding red onion to your meals can provide flavor and bulk without significantly increasing your calorie consumption. For those wondering "how many calories should I eat a day," incorporating low-calorie vegetables like onions is a wise strategy for creating satisfying meals.

Nutrient Breakdown

The majority of calories in a red onion come from carbohydrates. A 100-gram serving provides about 9.3 grams of carbs, which includes 1.7 grams of dietary fiber and 4.2 grams of natural sugars. This fiber content contributes to digestive health. Furthermore, red onions contain minimal protein (about 1.1 grams) and are virtually fat-free, making them a lean addition to any meal plan, including those focused on high protein low calorie foods.

Vitamins and Minerals

Red onions are a good source of several vitamins and minerals. They are particularly rich in Vitamin C, an important antioxidant for immune function. They also contain Vitamin B6 and folate. Notably, the deep red/purple color of these onions is due to powerful antioxidants called anthocyanins, which are linked to various health benefits. This makes the red onion a nutrient-dense choice despite its low calorie count.