Onion raw: calories & nutrition facts
100 g of onion raw contain 34 kcal (142 kJ), 1.2 g protein, 6 g carbohydrates (of which 6 g sugar), 0.15 g fat and 1.4 g fiber.
Source: German Nutrient Database (BLS 4.0), Max Rubner-Institut.
- Calories
- 34 kcal
- Protein
- 1.2 g
- Carbs
- 6 g
- Fat
- 0.15 g
- Fiber
- 1.4 g
- Sugar
- 6 g
- Salt
- 0.02 g
Nutrition for your portion
- Calories
- 34 kcal
- Protein
- 1.2 g
- Carbs
- 6 g
- Sugar
- 6 g
- Fat
- 0.15 g
- Fiber
- 1.4 g
for 100 g
Energy split
- Protein15 %
- Carbs80 %
- Fat4 %
All nutrition facts per 100 g
| Nutrient | Amount | % NRV |
|---|---|---|
| Energy | 34 kcal / 142 kJ | |
| MACRONUTRIENTS | ||
| Protein | 1.2 g | |
| Fat | 0.15 g | |
| Saturated fatty acids | 0.03 g | |
| Monounsaturated fatty acids | 0.02 g | |
| Polyunsaturated fatty acids | 0.05 g | |
| Omega-3 fatty acids | < 0.01 g | |
| Omega-6 fatty acids | 0.05 g | |
| Cholesterol | 0 mg | |
| Carbohydrates | 6 g | |
| Sugar | 6 g | |
| Starch | Traces | |
| Lactose | Traces | |
| Fiber | 1.4 g | |
| Alcohol | 0 g | |
| Water | 89.7 g | |
| Salt | 0.02 g | |
| VITAMINS | ||
| Vitamin A (retinol equivalent) | 1 µg | 0 % |
| Vitamin D | 0 µg | 0 % |
| Vitamin E | 0.04 mg | 0 % |
| Vitamin K | 0.4 µg | 1 % |
| Vitamin B1 (thiamine) | 0.06 mg | 5 % |
| Vitamin B2 (riboflavin) | 0.02 mg | 1 % |
| Niacin | 0.62 mg | 4 % |
| Pantothenic acid | 0.04 mg | 1 % |
| Vitamin B6 | 67.7 µg | 5 % |
| Biotin | 1 µg | 2 % |
| Folate | 15 µg | 8 % |
| Vitamin B12 | 0 µg | 0 % |
| Vitamin C | 7.4 mg | 9 % |
| MINERALS | ||
| Sodium | 9 mg | |
| Potassium | 174 mg | 9 % |
| Calcium | 25 mg | 3 % |
| Magnesium | 10 mg | 3 % |
| Phosphorus | 33.3 mg | 5 % |
| Iron | 0.69 mg | 5 % |
| Zinc | 0.21 mg | 2 % |
| Iodine | 2 µg | 1 % |
| Copper | 49 µg | 5 % |
| Manganese | 130 µg | 7 % |
% NRV = share of the EU nutrient reference value for adults (Regulation 1169/2011). “Traces” = below the limit of quantification.
Variants & preparations
- Onion baked · 39 kcal
- Onion fried without fat (pan) · 53 kcal
- Onion stewed · 33 kcal
- Onion grilled · 54 kcal
- Onion boiled · 27 kcal
- Onion braised without fat · 42 kcal
- Onion dried · 315 kcal
- Onion powder · 334 kcal
- Onion deep-frozen · 37 kcal
- Onion deep-frozen, baked · 44 kcal
- Onion deep-frozen, fried without fat (pan) · 59 kcal
- Onion deep-frozen, stewed · 37 kcal
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German Nutrient Database (Bundeslebensmittelschlüssel, BLS) 4.0, Max Rubner-Institut, 2025 · G480100 · Data: BLS 4.0 (2025)