Red Onion: Calories and Nutrition Analyse
How many calories in red onion?
Nutrition Facts
Red OnionServing size:
medium size red onion (90 g) change
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Amount Per Serving:
100g of red onion contain about 33 calories (kcal).
Calories per:
ounce
| one red onion
| cup
| half cup
To show you what does it mean, a medium size red onion (90 g) contain about 30 calories.
This is about 2% of the daily caloric intake for an average adult with medium weight and activity level (assuming a 2000 kcal daily intake).
Scroll down for details and nutrition tables.
To visualize how much 30 kcal actually is, keep in mind that the calorie content of red onion is similar to that of, for example:
- 0.5 apple
- 1.5 cubes of sugar
Take a quick look at the tables below for detailed information about red onion nutrition.
100g of Red Onion
Nutrition
- Calories33
- Carbs Total6.1 g
- Dietary fiber1.7 g
- Fat0.4 g
- Saturated fat0.11 g
- Protein1.2 g
- Water90.8 g
Vitamins
- Vit A2 IU
- Vit B1 (Thiamine)0.03 mg
- Vit B2 (riboflavin)0.03 mg
- Vit B3 (Niacin)0.2 mg
- Vit B60.1 mg
- Vit C6 mg
- Vit E0.12 mg
Minerals
- Potassium121 mg
- Phosphorus14 mg
- Magnessium8 mg
- Calcium25 mg
- Sodium6 mg
- Iron0.5 mg
- Zink0.24 mg
- Beta karoten12 mg
Discover the Nutritional Powerhouse: Red Onion
Red onions are not just a culinary delight but a bundle of nutrition, offering a plethora of health benefits. Known for their vibrant color and pungent flavor, they add more than just zest to your dishes. Let's dive into the nutritional profile of red onions and uncover why they should be a staple in your diet.
Calories and Macronutrients
When it comes to red onion calories, they are surprisingly low. A serving of red onion (about 100 grams) contains only 33 calories. This makes red onions an excellent choice for those monitoring their calorie intake.
But what about the carbs in red onion? In the same serving size, red onions provide 6.1 grams of carbohydrates, of which 1.7 grams are dietary fiber. This fiber content aids in digestion and promotes a feeling of fullness, contributing to weight management.
Despite their low calorie and carb content, red onions pack a punch in terms of protein. With 1.2 grams of protein per 100 grams, they can contribute to your daily protein intake, albeit modestly.
As for fat in red onion, there's hardly any to speak of, with a mere 0.4 grams per serving, including only 0.11 grams of saturated fat. This makes red onions an excellent addition to a heart-healthy diet.
Vitamins and Minerals Galore
Red onions are not just about macronutrients; they are also rich in vitamins and minerals. They provide a good source of vitamin C, with 6 mg per 100 grams, supporting immune function and skin health. Additionally, red onions offer small amounts of calcium (25 mg), iron (0.5 mg), and magnesium (8 mg), which are essential for bone health, oxygen transport, and enzyme function, respectively.
Moreover, with 121 mg of potassium per serving, red onions can contribute to cardiovascular health by helping to regulate blood pressure. And with virtually no sodium (6 mg), they are a heart-friendly choice.
The Role of Red Onions in a Healthy Diet
Given their nutritional profile, red onions are more than just a flavor enhancer. They can play a significant role in a healthy diet. Their low calorie and fat content, combined with the presence of fiber and protein, make them an excellent choice for weight management and overall health. The vitamins and minerals in red onions support various bodily functions, from immune defense to bone health.
Incorporating red onions into your diet is easy. They can be enjoyed raw in salads, sandwiches, and salsas, or cooked in soups, stews, and stir-fries. Not only do they add flavor and texture to dishes, but they also contribute valuable nutrients.
In conclusion, red onions are a nutritional treasure trove. With low red onion calories, beneficial carbs, and a host of vitamins and minerals, they can enhance both the flavor and nutritional value of your meals. So next time you're in the kitchen, don't underestimate the power of the humble red onion.
How many calories are there in 1, 2, 3, or 5 servings of red onions?
- Medium size red onion (90 g)30 kcal
- Cup of red onion (160g)53 kcal
- Half cup of red onion (80g)26 kcal
- Ounce (oz) of red onion9 kcal
- Half of medium size servings of red onion15 kcal
- Small size serving of red onion (72g)24 kcal
- Big size red onion (117g)39 kcal
- Two medium size servings of red onions60 kcal
- Three medium size servings of red onions90 kcal
- Four medium size servings of red onions120 kcal
- Five medium size servings of red onions150 kcal
Compare red onion:
red onion vs onion, red onion vs shallot, red onion vs green onions, red onion vs white onion, red onion vs cherry tomato, red onion vs peas, see all compares of red onion.
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