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Fruit & vegetables

Onions

Onions nutrition per 100 g, based on the raw edible portion. Values vary naturally by variety and freshness.

Nutrition per100 g
40kcal
166 kJ

DETAILED OVERVIEW

Nutrition facts

Macros

Protein1.1 g
2% RI*
Carbohydrates9.3 g
4% RI*
Fat0.1 g
0% RI*
Saturated fat0.0 g
0% RI*
Fibre1.7 g
7% RI*
Sugars4.2 g
5% RI*

Vitamins

Vitamin C7.4 mg
9% RI*
Vitamin E0.0 mg
0% RI*
Vitamin K0.4 µg
1% RI*
Vitamin B60.1 mg
9% RI*
Folate19.0 µg
10% RI*

Minerals

Calcium23.0 mg
3% RI*
Iron0.2 mg
2% RI*
Magnesium10.0 mg
3% RI*
Phosphorus29.0 mg
4% RI*
Potassium146.0 mg
7% RI*
Sodium4.0 mg
0% RI*

* Reference intake for an average adult. Values may vary by variety, producer and preparation.

GOOD TO KNOW

The whole story
behind onions

Nutrition is rarely simply “good” or “bad”. Here is the balanced picture to help you decide what fits your diet.

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THE UPSIDE

Why it can be a great choice

  • Provides only 40 kcal per 100 g, adding volume to meals with relatively little energy.
  • Its high water content can help add volume and hydration to meals.
  • Using it in varied meals can increase vegetable intake and dietary variety.
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THE DOWNSIDE

What to keep in mind

  • Contains fructans that can trigger bloating or abdominal discomfort in people sensitive to FODMAPs.
  • Raw portions may cause digestive discomfort in sensitive people; cooking often improves tolerance.
  • Nutrient values vary by variety, freshness and cooking method.