Onion Nutrition Facts, Vitamins and Benefits

Onion benefits and place in a balanced diet

• Onion provides 1.7 g of dietary fiber per 100 g. Fiber supports normal bowel function and can contribute to fullness as part of a balanced diet.
• A 100 g serving contains about 7.4 mg of vitamin C. Vitamin C contributes to normal immune function, collagen formation and protection of cells from oxidative stress.
• Its potassium content is approximately 146 mg per 100 g. Potassium contributes to normal muscle and nervous-system function and the maintenance of normal blood pressure.
• It supplies about 10 mg of magnesium per 100 g. Magnesium contributes to normal energy metabolism and normal muscle function.
• The recorded folate value is about 19 µg per 100 g. Folate contributes to normal blood formation and cell division.
• No single food prevents or treats disease. The nutritional value of onion depends on portion size and the overall eating pattern.

Onion nutrition facts

The table covers calories, macronutrients, vitamins, minerals, fatty acids and amino acids where a measured value is available. Values are shown per 100 g and for a 110 g reference serving.

How many calories are in Onion?

100 g (about 3.5 oz) provides approximately 40 kcal. A 110 g reference serving provides approximately 44 kcal. Values vary with variety, ripeness and preparation.

How to use Onion in the kitchen

Onion can be used raw when food-safe or prepared by steaming, roasting, sautéing, simmering or adding to soups and salads, depending on the ingredient.