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Per 100g
Nutrition data source: USDA FoodData Central
Common measurement equivalents in grams
Yes, raw white onions are highly nutritious. They are rich in Vitamin C for immune support and contain potent antioxidants like quercetin, which helps reduce inflammation and may lower blood pressure.
A 100g serving of white onion contains approximately 40 calories and 9.34g of carbohydrates. They are very low in fat (0.1g) and provide about 1.1g of protein, making them a light addition to most meals.
White onions are excellent for weight loss because they are low in calories but high in volume and flavor. Their prebiotic fibers, such as fructans, help promote satiety and support a healthy gut microbiome.
White onions can be included in a keto diet if consumed in moderation. While they contain about 9g of carbs per 100g, the typical serving size used for flavoring dishes is usually small enough to fit within daily carb limits.
Yes, white onions are a natural vegetable and are both 100% vegan and gluten-free. They are safe for individuals with celiac disease or those following a plant-based lifestyle.
White onions have a sharper, more pungent, and slightly more acidic flavor than yellow or red onions. They have a very crisp texture and a clean finish, which is why they are popular in salsas and Mexican cuisine.
To mellow the intense flavor of raw white onions, soak the sliced or diced pieces in a bowl of cold water or ice water for 10 to 15 minutes. Drain and pat dry before adding them to salads or sandwiches.
raw white onion 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.
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View all vegetable →Discover 0 recipes featuring raw white onion with step-by-step instructions.
Browse recipes →Whole white onions should be kept in a cool, dry, and dark place with plenty of ventilation. Once cut, they must be stored in an airtight container in the refrigerator and used within 7 to 10 days.
A spoiled white onion will feel soft or mushy to the touch and may have visible dark spots or mold. If it emits a pungent, unpleasant odor or has significant bruising, it should be discarded.
While both are healthy, eating white onions raw preserves higher levels of sulfur compounds and Vitamin C, which can be reduced by heat. Raw onions provide the maximum benefit for heart health and anti-cancer properties.