How healthy is onion?
Is onion healthy? Yes, for most people. Onion scores 63/100 on the HowHealthyIs Score: 100 g provides 40 kcal, 7.4 mg vitamin C and 1.7 g fiber. Onions add flavor to almost any dish for few calories, along with vitamin C and prebiotic fiber. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Onion ranks higher than 63% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin C21%
- Fiber15%
- Potassium8%
- Magnesium6%
- Protein6%
- Calcium4%
- Iron3%
- Vitamin E0%
- Vitamin A0%
Counts against
- Saturated fat1%
- Added sugars0%
- Sodium0%
Raw NRF9.3: 63 minus 1 = 62. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in onion?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 40 kcal | 44 kcal | |
| Protein | 1.1 g | 1.2 g | 2% |
| Carbohydrates | 9.3 g | 10 g | 4% |
| Fiber | 1.7 g | 1.9 g | 7% |
| Sugars | 4.2 g | 4.7 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.1 g | 0.1 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 7.4 mg | 8.1 mg | 9% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Minerals | |||
| Calcium | 23 mg | 25 mg | 2% |
| Iron | 0.2 mg | 0.2 mg | 1% |
| Potassium | 146 mg | 161 mg | 3% |
| Magnesium | 10 mg | 11 mg | 3% |
| Sodium | 4 mg | 4.4 mg | 0% |
Source: USDA FoodData Central, "Onions, raw" (FDC 170000). Values rounded.
Why is onion good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use it
- The base of soups and sauces
- Raw in salads
What should you watch out for?
- Can trigger symptoms in people following a low-FODMAP diet.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.