🧪 Nutrition Facts
- Calories 44.0
- Total Fat 0.1 g
- Saturated Fat 0.0 g
- Cholesterol 0.0 mg
- Sodium 4.4 mg
- Potassium 160.6 mg
- Total Carbohydrate 10.3 g
- Dietary Fiber 1.9 g
- Sugars 4.7 g
- Protein 1.2 g
- Vitamin A 2.2 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.1 mg
- Vitamin C 8.1 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 25.3 mg
- Copper 0.0 mg
- Folate 20.9 µg
- Iron 0.2 mg
- Magnesium 11.0 mg
- Manganese 0.1 mg
- Niacin 0.1 mg
- Pantothenic Acid 0.1 mg
- Phosphorus 31.9 mg
- Riboflavin 0.0 mg
- Thiamin 0.1 mg
- Zinc 0.2 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
Onion is a very low-calorie food at 44.0 calories per serving (1 medium onion (110.0g)), making it a smart choice for calorie-conscious diets. Carbohydrates are the primary energy source at 10.3g per serving (87.6% of calories).
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Onion, Raw.
🔬 Ingredient Analysis
No artificial preservatives, sweeteners, colours, emulsifiers, flavour enhancers, or synthetic fortification agents were detected in the ingredient list for Onion. This does not guarantee the food is unprocessed or free from all additives — always read the full ingredient label.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about Onion — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of Onion contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 44.0 kcal | 2.2% |
| Total Fat | 0.1 g | 0% |
| Saturated Fat | 0.0 g | 0% |
| Sodium | 4.4 mg | 0% |
| Total Carbohydrate | 10.3 g | 4% |
| Dietary Fiber | 1.9 g | 7% |
| Total Sugars | 4.7 g | 9% |
| Protein | 1.2 g | 2% |
| Vitamin A | 2.2 IU | 0% |
| Vitamin C | 8.1 mg | 9% |
| Vitamin E | 0.0 mg | 0% |
| Thiamin (B-1) | 0.05 mg | 4% |
| Riboflavin (B-2) | 0.03 mg | 2% |
| Niacin (B-3) | 0.1 mg | 1% |
| Pantothenic Acid (B-5) | 0.14 mg | 3% |
| Vitamin B-6 | 0.13 mg | 8% |
| Folate | 20.9 µg | 5% |
| Calcium | 25.3 mg | 2% |
| Iron | 0.2 mg | 1% |
| Potassium | 160.6 mg | 3% |
| Magnesium | 11.0 mg | 3% |
| Phosphorus | 31.9 mg | 3% |
| Zinc | 0.2 mg | 2% |
| Copper | 0.04 mg | 5% |
| Manganese | 0.14 mg | 6% |
| Selenium | 0.6 µg | 1% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
Onion accounts for 2.2% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from carbohydrates. Carbohydrates make up 87.6% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 44.0 calories in Onion? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 3.3 min |
| Walking: 17 minutes per mile | 7.6 min |
| Cycling (Low Intensity) | 4.8 min |
| HIIT | 4.1 min |
| Bench Press | 8.6 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: Onion
Is Onion good for weight loss?
Onions are excellent for weight loss because they're very low in calories—just 44 per medium onion—while providing fiber and volume to help you feel full. Their natural sweetness can satisfy cravings without adding sugar or fat to your diet.
Is Onion a good snack for kids?
Raw onions are quite pungent and may not appeal to most kids, though cooked onions become milder and sweeter. If introducing them to children, cooking them until soft often makes them more palatable.
What diets does Onion suit?
Onions work well in vegetarian, vegan, keto, paleo, and Mediterranean diets. They're also suitable for diabetic-friendly eating plans since their fiber helps moderate blood sugar impact.
What does Onion pair well with for a balanced meal?
Onions pair beautifully with lean proteins like chicken or fish, whole grains such as brown rice or quinoa, and other vegetables in stir-fries or roasted dishes. They also complement beans and legumes well in soups or stews.
How does Onion fit into a balanced diet?
Onions contribute fiber, potassium, and vitamin C while being negligible in calories and fat. They work as a foundational flavor ingredient that enhances nutrient-dense meals without adding empty calories.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
