Nutrition Facts

White Onion Calories

White onions are known for their mild, slightly sweet flavor and crisp texture, making them a versatile ingredient in countless dishes. A common question is about the calories in a white onion. A medium-sized white onion, weighing approximately 110 grams, contains around 44 calories. This low calorie count makes it an excellent choice for adding flavor and bulk to meals without significantly impacting your daily energy intake. For those using a calorie counter or following a calorie deficit diet, incorporating ingredients like white onions helps create satisfying dishes. They can be enjoyed raw in salads and salsas or cooked into soups, stews, and stir-fries.

Nutritional Information

Beyond being low in calories, white onions offer a decent nutritional profile. A medium onion provides about 10.3 grams of total carbohydrates, which includes 1.9 grams of dietary fiber. This fiber content contributes to digestive health and can promote a feeling of fullness. Onions are naturally fat-free, cholesterol-free, and contain very little sodium, making them a heart-healthy option. For those wondering "how many calories must I eat a day," focusing on nutrient-dense, low-calorie foods like onions is a beneficial strategy for overall health management and can aid in creating fulfilling low calorie meals.

White onions are also a source of essential micronutrients. One medium onion can supply about 9% of the daily value for vitamin C, a powerful antioxidant that supports the immune system. They also provide smaller amounts of vitamin B6, folate, potassium, and manganese, which play various roles in the body from energy metabolism to bone health. Adding white onion to your diet is a simple way to enhance the flavor of your favorite foods while contributing to your daily nutrient intake without adding significant calories.