Onion Nutrition – Calories, Protein, Carbs

A good source of vitamins, minerals, and fiber, onions are also known to provide a number of health advantages. They provide taste and nutrition without adding a lot of calories or fat. Onions may be incorporated into almost any healthy eating regimen because they are also gluten- and cholesterol-free.

Nutritional Value of Onion

Nutritional Facts of Onion


There are just over 10 grams of carbs in one medium onion. These consist of 1.9 grams of fiber and 4.7 grams of sugar. Between 10 and 15, onions have a low glycemic index grade. This indicates that they little affect blood sugar levels.


Onions have a very low-fat content on their own. However, they are frequently prepared with additional fat, such as when they are breaded and deep-fried or sautéed in butter or olive oil. Each of them can raise the dish’s fat content.


At just over 1 gram per serving, onions don’t have a lot of protein. Use onions to flavor and supplement higher protein food sources like eggs or lean meat if you want to enhance your protein intake.


A medium onion with a diameter of 2.5 inches (110 grams) contains about 44 calories. A slice of onion with a thickness of about a quarter-inch or 38 grams has just over 15 calories while a slice with a thickness of about 9 grams has about 3.6 calories.

Health Benefits Of Onion

  • Reduces the risk of Obesity – One analysis from 2021 gathered papers that examined the effect of onions on people, despite the fact that the majority of lab studies examining onions’ effects on weight have included animals. Check our Weight Loss Plans.
  • Boosts Digestive Health – Fiber and prebiotics, which are essential for optimum gut health, are abundant in onions. Prebiotics are nondigestible fiber types that the good bacteria in your stomach break down.
  • Improves memory – Inulin, a soluble prebiotic fiber found in onions, nourishes the good bacteria in your stomach. Inulin’s effect on mental health and cognitive function was examined in one study.
  • Supports male fertility – It has been demonstrated that onion peel extract increases the Hv1 channel’s activity, which is essential for the proper functioning of sperm.
  • Helps with the prevention of Cancer – Onions contain allyl sulfides, which also provide cancer prevention. They are in charge of controlling a number of pathways linked to the growth of cancer.
  • Helps to aid heart diseases – Allyl sulfides, potent substances found in onions, aid in the prevention of heart disease.

Vitamins & Minerals in Onion

Numerous minerals, including vitamin C, vitamin B6, folate, potassium, and manganese, are present in onions. Additionally, eating onions will give you a small amount of calcium, iron, magnesium, phosphorus, zinc, copper, selenium, choline, and other vitamins and minerals.

The Bottom Line

The onion has a respectable quantity of fiber while being low in calories and fat. It is also nutrient-rich, including a variety of beneficial vitamins and minerals like folate, manganese, potassium, vitamin C, and vitamin B6.


How many onions are too many onions?

While eating too many onions can cause gastrointestinal problems like irritable bowel syndrome and acid reflux, they also have several health advantages. Although onions are generally safe to eat, they can occasionally be harmful to your health if you have any underlying medical concerns or if you eat too many of them.

Should I eat Onions before or after exercise?

The antioxidant quercetin is abundant in onions. This flavonoid could be able to counteract the oxidative harm that strenuous exercise causes to bodily tissues and muscle fibers.

What are the benefits of Onion?

  • a wealth of nutrients.
  • maybe good for heart health.
  • bursting with antioxidants.
  • contain cancer-fighting substances.
  • aid in blood sugar management.
  • may increase bone density.
  • possess antimicrobial properties.
  • could improve intestinal health.

What is the best time to eat an Onion?

If eaten before bed, onions are one of the numerous natural components that can improve the quality of sleep.

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