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Onion nutrition, per serving and per 100 g
| Nutrient | Per serving | Per 100 g |
|---|---|---|
| Energy | 48 kcal | 48 kcal |
| Protein | 1.5 g | 1.5 g |
| Carbohydrate (available) | 9.6 g | 9.6 g |
| Dietary fibre | 2.5 g | 2.5 g |
| Fat | 0.2 g | 0.2 g |
Serving: 1 medium onion, about 100 g. IFCT 2017 food code G017, "Onion, big (Allium cepa)", the mean of 6 regions sampled. IFCT does not report glycaemic index, so this page prints none.
The verdict on onion
Half-plate vegetable
Fill half the plate: 50 kcal or fewer in every 100 g.
- 3.1 g of protein for every 100 kcal.
- One serving gives 1.5 g of the roughly 58 g of protein a day ICMR-NIN's RDA sets for a 70 kg adult.
- 2.5 g of fibre in a serving.
How onion fits a plan that loses fat and keeps muscle
IFCT 2017 lists big onion at 48 kcal per 100 g. That makes it one of the cheapest ways to make low-calorie food taste good, which matters more than any single nutrient when you are trying to keep a plan going.
A generous kachumber of onion, cucumber and tomato beside every meal adds volume and crunch, so the rice or roti portion feels like enough.
Onion in an Indian kitchen
Raw onion in a kachumber with tomato, cucumber, lemon and chaat masala is a low-calorie side that makes almost any meal more satisfying. Cooked onion is the base of most Indian gravies; the calories come from how long it fries in oil, so sweat it gently with a lid on and a splash of water once it starts to colour. Spring onion greens add flavour to an omelette or a chilla. Onion bhajiyas and onion rings carry the batter and the oil.
Pair it, or swap it
Onion, cucumber and tomato kachumber with lemon beside dal-rice, or sliced onion with paneer tikka, adds freshness without oil.
Worth knowing
A masala that starts with onions browned in three tablespoons of oil carries the oil's calories, about 44 kcal for every teaspoon. Brown onions in a non-stick pan with a teaspoon of oil and a splash of water.