Nutritional Value of Onions: How Many Calories in Onion?

by Abbas Jahangir · August 26, 2021

Adding flavor to almost every dish in our country, onion is known for its many benefits as well as its wide range of uses. This vegetable, which our elders advise to be consumed directly at every opportunity or that it must be included in the meals, can be easily obtained from every market or greengrocer thanks to its widespread cultivation.

How Many Calories in Onion?

Onion vegetable is divided into three different types in itself. It would be more accurate to examine each type of vegetable, which has varieties in the form of red, green and dry onions.

How Many Calories in Dry Onion?

Indispensable for the kitchens, the leading actor of every dish, onion whose benefits are well-known, manages to justify our elders in terms of its contents. Thanks to antioxidant substances, this vegetable, which is especially good for the skin, increases body resistance due to its high levels of folic acid and potassium. The answer to the question of how many calories are dry onions is as follows:

1 Small Size (75 gr.) Onion: 30 kcal
1 Medium Size (100 gr.) Onion: 40 kcal
1 Large Size (150 gr.) Onion: 60 kcal

How Many Calories in Green Onion?

Just like dry onions, green onions, which have a high antioxidant content, not only add flavor to the tables, but also keep you full due to its high fiber content and support weight loss. In addition to its fiber content, this vegetable, which contains iron and potassium, should definitely be on the list of those who will start a diet.

The answer to the question of how many calories are green onions is as follows:

1 portion (50 gr.) Green Onion: 15 kcal
1 stalk (10 gr.) Green Onion: 3 kcal
1 Piece (20 gr.) Green Onion: 6 kcal

How Many Calories Are in Red Onions?

Red onion, which has a sharper taste than yellow onions, is preferred not only for its taste, but also for the different substances it contains. This onion type, which has a much more intense antioxidant content than other onion types, is shown as the key to many formulas that are especially good for the skin. Red onion, which has managed to reduce the risk of cancer more sharply than other onion types, is recommended as the number one counter food against anemia due to its high iron content. The answer to the question of how many calories in 1 onion is as follows:

1 Piece (100 gr.) Red Onion: 43 kcal

How Many Calories in Onion Rings?

Onion ring, which is preferred as one of the indispensable food types in fast food consumption, which is becoming widespread day by day, should not be confused with onions due to its unhealthy content. Although it is delicious, this type of food, which is served as fried food, is recommended not to be consumed by people on a diet. Onion rings, which are thrown into fried oil after being covered with material suitable for frying, contain high carbohydrates in its content.

1 portion (100 gr.) Onion Ring: 97 kcal

How Many Calories in Fried Onion with Egg?

Fried onions with eggs, which are perfect for those looking for different flavors for breakfast, can be consumed easily thanks to its nutritious content. This breakfast product, which experts state that there is no harm in its consumption, is a very nutritious meal for people on a diet if it is eaten in moderation. This type of food, which offers the opportunity to get a high amount of protein, both keeps you full and strengthens it thanks to the beneficial substances in its content, allowing you to start the day vigorously. The answer to the question of how many calories are baked onions with eggs is as follows:

1 portion (140 gr.) Roasted Onion with Egg: 197 kcal

How Many Calories in Onion Salad?

Onion, which takes its place in almost every kind of food, manages to add flavor to salads as well as main meals. Onion salad varieties, which can offer unique tastes with their different recipes, are known as beneficial ingredients for the body as well as their nutritious properties. These types of salads, in which the beneficial contents of onions meet with by-products such as purslane and chickpeas, can be preferred as a main meal for people on a diet.

1 Portion (130 gr.) Chickpea Salad with Onions: 68 kcal
1 Tablespoon (20 gr.) Chickpea Salad with Onion: 11 kcal
1 Portion (130 gr.) Onion Purslane Salad: 73 kcal
1 Tablespoon (15 gr.) Purslane Salad with Onions: 8 kcal

Nutritional Value of Onions

Onion, which is a very useful vegetable in terms of vitamin C and iron, manages to add a high level of resistance to the body. In addition, thanks to its calcium and fibrous internal structure, onion, which has benefits such as regulating blood sugar, provides benefits to the consumer both in terms of taste and nutrition. Onion is included in calorie tables as a vegetable that dietitians do not find harm in consumption. The nutritional value list in an onion is as follows:

Nutritional Values of 1 Onion (100 gr.)

Carbs (g) 7.88
Protein (g) 1.16
Fat (g) 0.18
Fiber (g) 1.23
Sodium (mg) 6
Potassium (mg) 176
Calcium (mg) 31
Vitamin A (iu) 1
Vitamin C (mg) 6.5
Iron 0.23

Does Onion Make You Weak? Can it be eaten on a diet?

Due to the nutritious elements in the onion, it manages to be the hero of many diets. This vegetable, which dietitians recommend to be consumed persistently, both keeps you full thanks to the fibrous structure in its content and makes the intestines work with its pulpy structure. Thus, while it enters the body as an easy-to-digest food, it also actively activates the excretory systems.

In addition, onions, which can provide many vitamins and minerals that the body needs, contribute to the body in every way. For these reasons, onions have weakening properties. Therefore, people on a diet can also consume onions with peace of mind. Onion is known as a vegetable that is recommended to be consumed regularly, except for allergic conditions.