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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, medium onions are very healthy as they are rich in antioxidants that protect cells from damage and contain prebiotics to support gut health. They also provide essential nutrients like Vitamin C and B vitamins while being low in calories.
A medium onion (approximately 110g) contains about 44 calories and 10 grams of carbohydrates. They are naturally low in fat and provide roughly 1.2 grams of protein per serving.
Onions are excellent for weight loss because they are low-density foods, meaning they provide a lot of flavor and volume for very few calories. Their fiber content also helps promote a feeling of fullness.
Onions can be included in a keto diet in moderation. While they contain about 9 grams of carbs per 100g, they are typically used in small amounts as a flavor base, making the net carb impact relatively low for most meals.
Yes, onions are a natural vegetable and are inherently both vegan and gluten-free. They are a safe and flavorful staple for almost all dietary restrictions.
Medium onions are incredibly versatile; they can be sautéed until translucent for soups, caramelized over low heat for a sweet flavor, or roasted whole. Sautéing is the most common method to create a savory flavor base for most dishes.
Yes, raw onions are safe to eat and are frequently used in salads, sandwiches, and salsas. If the raw flavor is too sharp, soaking sliced onions in cold water for 10 minutes can help mellow the bite.
Medium Onions is a versatile ingredient found in cuisines around the world. With 40 calories per 100g and 1.1 grams of protein, it's a nutritious addition to many dishes.
Explore more ingredients in the vegetable category with complete nutrition information.
View all vegetable →Discover 4 recipes featuring medium onions with step-by-step instructions.
Browse recipes →Whole onions should be stored in a cool, dry, dark, and well-ventilated space, where they can last for 2 to 3 months. Do not store them near potatoes, as onions absorb moisture and ethylene gas from potatoes, causing them to spoil faster.
A spoiled onion will feel soft or mushy to the touch and may have visible mold or dark spots. If it emits a foul or unusually pungent odor, or if the inside appears slimy, it should be discarded.
Cutting onions releases a gas that reacts with the moisture in your eyes to form a mild sulfuric acid. To prevent tearing, try chilling the onion in the fridge before cutting, using a very sharp knife, or cutting the onion near a running kitchen fan.