Nutrition Facts

.ME

N/A servings per container

Serving size 1 medium onion (148g)

Amount per serving
Calories 47
% Daily Value*
Sodium 7mg 0%
Protein 1.3g 3%
Total Fat 0.1g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Added Sugars 0g 0%
Total Sugars 7.4g
Dietary Fiber 1.3g 5%
Saturated Fat 0g 0%
Total Carbohydrate 11.2g 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.

Sweet Onion Nutrition

Sweet onions, known for their mild and less pungent flavor compared to other onion varieties, are a versatile vegetable used in countless dishes. One of the most appealing aspects of a sweet onion is its low calorie content. A medium-sized sweet onion, weighing about 148 grams, contains approximately 47 calories. This makes it an excellent choice for adding a burst of flavor and a satisfying crunch to salads, sandwiches, and cooked recipes without adding significant calories. Their mildness allows them to be enjoyed raw, providing texture and taste to fresh meals.

Calorie Breakdown

For those tracking their intake with a calorie counter or working towards a calorie deficit, the sweet onion is a fantastic ingredient. When asking "how many calories should I eat a day," incorporating low-calorie, high-flavor foods is a smart strategy. Unlike higher-calorie additions such as avocado calories, which are nutrient-dense but higher, sweet onions offer flavor for a fraction of the caloric cost. As a key part of low calorie meals, it supports weight management goals effectively.

Beyond just calories, sweet onions provide valuable nutrients. A medium onion contains around 11.2 grams of total carbohydrates, which includes about 1.3 grams of dietary fiber. This fiber aids in digestion and can promote a feeling of fullness. The "sweet" in their name comes from a higher sugar content than other onions, with about 7.4 grams of natural sugars per serving. This balance of fiber and natural sweetness makes them a more complex and beneficial ingredient than simple sugars or empty-calorie flavorings, fitting well into many diets.

Sweet onions also contribute to your daily vitamin and mineral intake. They are a good source of Vitamin C, an important antioxidant for immune function, and also provide some folate, which is crucial for cell growth and metabolism. While you might track the calories in a banana or the calories in an apple, it's important to remember the micronutrients in vegetables like onions. They add depth to your diet, ensuring you get a wide range of nutrients beyond what a simple calorie calculator might show, and are an excellent part of a balanced plate.