What are the Nutritional Facts about Onions?
December 29, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Onions are low-calorie vegetables rich in antioxidants, vitamins, and fiber. Learn onion nutrition facts, health benefits, and uses in daily diet.
Introduction
Onions are a staple in Indian and global cuisines. They are low in calories, flavorful, and packed with vitamins, minerals, and antioxidants. Onions support heart health, digestion, immunity, and may help reduce inflammation. They can be eaten raw, cooked, or used in various dishes.
Nutritional Value of Raw Onion (100g)
| Nutrient | Amount |
|---|---|
| Calories | 40 kcal |
| Carbohydrates | 9 g |
| Natural Sugar | 4.2 g |
| Dietary Fibre | 1.7 g |
| Protein | 1.1 g |
| Total Fat | 0.1 g |
| Vitamin C | 7.4 mg |
| Vitamin B6 | 0.1 mg |
| Folate (Vitamin B9) | 19 mcg |
| Potassium | 146 mg |
| Calcium | 23 mg |
| Iron | 0.2 mg |
| Antioxidants | Quercetin & Flavonoids |
Key Nutrients in Onions
1. Antioxidants (Quercetin and Flavonoids)
- Reduce inflammation
- Protect cells from oxidative damage
- Support heart health
2. Dietary Fibre
- Supports digestion
- Helps maintain healthy gut bacteria
- Helps in blood sugar control
3. Vitamin C
- Boosts immunity
- Improves skin health
- Aids in iron absorption
4. Potassium & Minerals
- Supports heart and muscle function
- Helps regulate blood pressure
- Supports overall body function
5. Low Calories
- Ideal for weight management
- Can be eaten in large quantities without adding many calories
Health Benefits of Eating Onions
- ❤️ Supports heart health
- 🌿 Improves digestion
- 🛡️ Boosts immunity
- ⚖️ Aids in weight management
- ✨ Has anti-inflammatory and antioxidant effects
Are Onions Good for Weight Loss?
Yes. Onions are low in calories and high in fibre, making them helpful for weight management and keeping you full.
Who Should Be Careful with Onions?
- People with acid reflux or heartburn
- Those prone to gas or bloating
- Individuals with certain digestive issues
Healthy Ways to Eat Onions
- Raw in salads and sandwiches
- Lightly sautéed or roasted
- Added to soups, curries, and stir-fries
- Avoid deep-frying for best health benefits
Conclusion
Onions are a nutrient-rich, low-calorie vegetable with antioxidants, vitamins, and minerals. Including onions in your daily diet supports heart health, immunity, digestion, and weight management.