Onion Nutrition Facts: Calories, Vitamins & Minerals
Onion nutrition facts per 100 g and per serving
| Nutrient | Per 100 g | Serving: half, 60 g |
|---|---|---|
| Calories | 41 kcal | 25 kcal |
| Energy (kilojoules) | 172 kJ | 103 kJ |
| Protein | 1.4 g | 0.8 g |
| Fat | 0.2 g | 0.1 g |
| incl. saturated | 0 g | 0 g |
| Total carbohydrates | 9.9 g | 5.9 g |
| incl. sugars | 4.2 g | 2.5 g |
| incl. fiber | 1.7 g | 1 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
41 kcal (172 kJ) per 100 g · P/F/C 1.4/0.2/9.9 g
Serving (half, 60 g) — 25 kcal (103 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Are onions healthy?
Yes. On their nutrient profile, onions are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 41 kcal per 100 g, so a serving (half, 60 g) is 25 kcal.
- Counts toward your fruit and vegetables: a 60 g serving is 15% of the 400 g a day the WHO advises.
A typical serving (half, 60 g) has 25 kcal, 0.8 g protein, 0.1 g fat and 5.9 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Onions are the flavor base of countless dishes; they contain prebiotic fiber (inulin) and flavonoids with few calories.
protein 14%fat 4%carbs 82%
Vitamins and minerals in onion
No single vitamin or mineral reaches 10% of the Daily Value per 100 g; the value of this food is elsewhere (see the nutrition table above).
| Nutrient | Per 100 g | Serving: half, 60 g | % DV |
|---|---|---|---|
| Vitamin C | 7.4 mg | 4.4 mg | 5% |
| Thiamin (B1) | 0.05 mg | 0.03 mg | 2% |
| Riboflavin (B2) | 0.03 mg | 0.02 mg | 1% |
| Vitamin B6 | 0.12 mg | 0.07 mg | 4% |
| Folate (B9) | 19 mcg | 11 mcg | 3% |
| Potassium | 146 mg | 88 mg | 2% |
| Magnesium | 10 mg | 6 mg | 1% |
| Phosphorus | 29 mg | 17 mg | 1% |
| Copper | 0.04 mg | 0.02 mg | 3% |
| Manganese | 0.13 mg | 0.08 mg | 3% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Onions, raw” (FDC ID 170000, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Onion calories by weight, 20–150 g
30 g of onion has 12 calories and 50 g has 21. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 20 g | 8.2 | 0.3 / 0 / 2 | 0.3 |
| 30 g | 12 | 0.4 / 0.1 / 3 | 0.5 |
| 50 g | 21 | 0.7 / 0.1 / 5 | 0.9 |
| 60 g — typical serving | 25 | 0.8 / 0.1 / 5.9 | 1 |
| 100 g | 41 | 1.4 / 0.2 / 9.9 | 1.7 |
| 150 g | 62 | 2.1 / 0.3 / 15 | 2.6 |
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Onion: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Spring onion | 32 | 1.8 / 0.2 / 7.3 |
| Onion | 41 | 1.4 / 0.2 / 9.9 |
| Pickled onions | 45 | 1 / 0.1 / 11 |
| Fried onions | 145 | 1.6 / 10 / 14 |
Calories in dishes with onion
| Dish | Serving | Kcal per serving | Onion in it |
|---|---|---|---|
| Vegetable pakora | 150 g | 296 | ≈41 g |
| Achichuk (tomato and onion salad) | 200 g | 50 | ≈40 g |
| Lamb manti | 230 g | 490 | ≈30 g |
| Chicken manti | 230 g | 377 | ≈30 g |
| Chicken larb | 180 g | 214 | ≈20 g |
How we count
Dishes are estimated from typical restaurant and home recipes — a specific kitchen will differ.
Onion: swaps and alternatives
No need to swap: onions already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 4.2 g (red is over 22.5 g), saturated fat 0 g (over 5 g) and salt 0 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 60 g, a typical serving of onion.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Onion | A | 25 | 0.8 | 1 |
| Beets | A | 26 | 1 | 1.2 |
| Brussels Sprouts | A | 22 | 1.6 | 1.6 |
| Carrots | A | 21 | 0.8 | 1.4 |
Onion vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Okra | 33 | 1.9 / 0.2 / 7.5 |
| Broccoli | 35 | 2.4 / 0.4 / 7.3 |
| Green Beans | 35 | 1.9 / 0.3 / 7.7 |
| Onion | 41 | 1.4 / 0.2 / 9.9 |
| Butternut Squash | 45 | 1 / 0.1 / 12 |
| Artichokes | 47 | 3.3 / 0.2 / 11 |
| Kale | 49 | 4.3 / 0.9 / 9.2 |
FAQ
How many calories are in 100 g of onion?
100 g of onion has 41 calories, with 1.4 g protein, 0.2 g fat and 9.9 g carbohydrates (1.7 g fiber).
How many calories are in a serving of onion?
A serving (half, 60 g) has 25 calories: 0.8 g protein, 0.1 g fat and 5.9 g carbs.
What are the macros of onions?
Per 100 g: 1.4 g protein, 9.9 g carbs and 0.2 g fat. By calories that's about 14% protein, 82% carbs and 4% fat.
How much fiber is in onions?
100 g of onion has 1.7 g of fiber; a serving (half, 60 g) has 1 g — 4% of the 25 g a day the WHO recommends.
How do the calories in onion change with the type and cooking method?
Per 100 g it ranges from 32 kcal (spring onion) to 145 kcal (fried onions); onion is in between, at 41 kcal.
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