Onions, raw
Per 100 g, Onions, raw provides 40 kcal, making it a relatively low-calorie food. It contains 1.1 g of protein, 9.34 g of carbohydrate and 0.1 g of fat, with 1.7 g of dietary fibre.
Full nutrition facts per 100 g
| Nutrient | Amount | %DV* |
|---|---|---|
| Protein | 1.1 g | 2% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Carbohydrates | 9.34 g | 3% |
| Fibre | 1.7 g | 6% |
| Sodium | 4 mg | 0% |
| Potassium | 146 mg | 3% |
| Calcium | 23 mg | 2% |
| Iron | 0.21 mg | 1% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 7.4 mg | 8% |
| Vitamin A | 0 µg | 0% |
| Cholesterol | 0 mg | 0% |
* Percent Daily Values are based on a 2,000-calorie reference diet (FDA). Your needs may differ.
About Onions
Onions are one of the most widely used aromatics in cooking, forming the base of countless savoury dishes whether sautéed, caramelised, pickled or eaten raw in salads and sandwiches. Raw, a 100 g portion contains 40 kcal, 9.34 g of carbohydrate, 1.7 g of fibre, 1.1 g of protein and 7.4 mg of vitamin C, along with 146 mg of potassium, 23 mg of calcium and 10 mg of magnesium. Fat and sodium are both minimal, at 0.1 g and 4 mg.
Despite being used mostly in small quantities as a flavouring, onions contribute meaningfully to vitamin C and potassium intake over a week of regular cooking, and their fibre supports the general vegetable-fibre target most dietary guidelines encourage. Their pungency comes from sulphur compounds that soften considerably with cooking, which also mellows their sharp raw taste. A practical tip: if raw onion is too strong for a dish, soaking sliced onion in cold water for ten minutes reduces its bite while keeping most of its nutritional value.