Onion Nutrition Facts And Health Benefits

Onions are one of water-rich vegetables. It contains 89% of water. It has many health benefits, let's see it.

Onions are mostly produced in China (statics from 2019). The onion's scientific name is 'Allium cepa'. It is one of the vegetables that is mostly consumed all over the planet. It is used commercially for making sauces, pickles, vinegar, onion paste, and onion oil.

Onion Nutrition Facts

Here below table shows the onion's nutritional value per 100g.

Nutrition Facts

Serving size 100 g

Servings per container 1

Amount per serving
Calories 40

Calories from Fat 0

% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 4mg 1%
Total Carbohydrate 9g 3%
Dietary Fiber 2g 8%
Sugars 4g
Protein 1g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

About 100 grams of onions have 40 Kcals, 0 grams of fat, 9 grams of carbohydrates, and 1 gram of protein.

There is no cholesterol in the onion. It holds 4 mg of sodium.


100 grams of onions contains 40 Kcals(166 kJ). It is low-calorie food because it includes 89% water. Most of the calories come from carbohydrates.

100 grams of onions carry 9 grams of carbohydrates, 2 grams of fiber, and 4 grams of natural sugar. In 100 grams of onions, Net carbs(Total Carbs-Fiber) should be 7 grams.

4 grams of sugar include:
Sucrose 0.99g
Glucose 1.97g
Fructose 1.29g

Onion doesn't contain fat(or contains less than 0.5g).

100 grams of onions contain 1 gram of protein.

Glycemic Index:

The glycemic index of onions is 10. It holds a low glycemic index.

Vitamins And Minerals In Onion





Vitamin C

7.4 mg


23 mg

Vitamin A

0 mcg


29 mg

Vitamin E

0.02 mg


146 mg

Vitamin K

0.4 mcg


0.21 mg

Vitamin B1

0.046 mg


10 mg

Vitamin B2

0.027 mg


0.17 mg

Vitamin B3

0.116 mg


0.039 mg

Vitamin B6

0.12 mg


0.129 mg

Vitamin B9

19 mcg

100 grams of onions have Vitamin C(8%), Vitamin A(0%), Vitamin E(0%) and Vitamin K(0%) of your RDA(Recommended Dietary Allowances).

Vitamin C enhances immunity; Vitamin A helps your heart, lungs, and other organs to function properly; Vitamin E keeps healthy skin and eyes; and Vitamin K is needed for blood clotting and healthy bones.

Onions have an adequate amount of B vitamins. 100 grams of onions can carries Vitamin B1(thiamin) 4%, Vitamin B2(riboflavin) 2%, Vitamin B3(niacin) 1%, Vitamin B6 (pyridoxine) 9%, and Vitamin B9(folate) 5% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and good nerve function.

Minerals are also needed for the body's health. Let's check its portion value.

100 grams of onions have Calcium 2%, Phosphorus 1%, Potassium 7%, Iron 1%, Magnesium 2%, Zinc 2%, Copper 4%, and Manganese 6% of your RDA (Recommended Dietary Allowances).

Calcium supports our bones; Phosphorus plays a crucial role in inventing DNA and RNA; Potassium controls fluid balance; Iron lowers tiredness and fatigue; Magnesium sustains muscle, nerve function, and energy production.

Zinc plays an important role in building proteins; Copper forms red blood cells; Manganese helps the body create connective tissue, bones, and blood clotting factors.

Onion Benefits

Onion For Hair:

Onion oil is the best home remedy for all your hair problems. We don't like the smell of onion, but it can do magic on the scalp. It contains compounds like kaempferol and quercetin that can increase the blood flow on the scalp.

Onion For Skin:

Onion juice contains anti-inflammatory properties that can cure skin acne and pimples. Applying onion juice on your face can increase the blood flow of the skin cells and result in clear skin.

Comment down your suggestions and queries in the comment section. We will love to hear from you.

Frequently Asked Questions(FAQ):

Is it OK to eat a whole onion every day?

Onions are used in every family, but they must be aware of their benefits. It holds properties that help skin and hair.

Is it good to eat raw onion?

It is eaten in both ways, raw or cooked.

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