Calories in Onion 🧅
Per 1 medium (110g)
Nutrition Facts
Serving: 1 medium (110g)
About Onion
Onion is a nutrient-packed vegetable with a pungent savory taste profile. At just 44 calories per 1 medium (110g), it delivers an impressive array of vitamins and minerals without adding many calories to your daily intake. Known especially for immune support, onion is a cornerstone of healthy eating. It works beautifully raw, steamed, roasted, or added to soups and stir-fries.
Health Benefits of Onion
Rich in Vitamin C
Onion is an excellent source of vitamin C, a nutrient essential for immune support. Including onion in your diet regularly helps ensure you meet your daily requirements for this important nutrient.
Low-Calorie Nutrient Density
At only 44 calories per serving, onion packs a remarkable amount of vitamins and minerals relative to its calorie count. This makes it one of the most nutrient-dense foods you can add to your plate.
Important Source of Chromium
Onion provides meaningful amounts of chromium, which plays a role in numerous bodily functions including enzyme activity, bone health, and cellular metabolism.
Ultra Low-Calorie Choice
At just 44 calories per serving, onion is one of the lowest-calorie options in its category. You can enjoy generous portions without significantly impacting your daily calorie budget, making it perfect for volume eating during weight management.
Calories by Serving Size
Different serving sizes of onion and their nutritional values:
| Serving | Calories | Carbs | Protein | Fat |
|---|---|---|---|---|
| ½ cup (55g) | 22 | 5.0g | 0.6g | 0.1g |
| Small serving (82g) | 33 | 7.5g | 0.9g | 0.1g |
| 1 cup (110g) | 44 | 10.0g | 1.2g | 0.1g |
| 1.5 cups (165g) | 66 | 15.0g | 1.8g | 0.2g |
| 2 cups (220g) | 88 | 20.0g | 2.4g | 0.2g |
| Large serving (330g) | 132 | 30.0g | 3.6g | 0.3g |
Is Onion Good for Weight Loss?
Onion is an excellent choice for weight loss at just 44 calories per 1 medium (110g). Its ultra-low calorie count means you can eat generous portions without worrying about your daily calorie budget. Foods this low in calories are often called 'free foods' in many diet plans because the energy cost of digesting them nearly equals their calorie content. Pair onion with lean protein for a satisfying, diet-friendly meal. Tracking your intake with an app like Calory can help you see just how much room onion leaves in your daily calorie goal.
Onion and Popular Diets
How onion fits into common eating plans:
Frequently Asked Questions
How many calories in onion?
Onion (1 medium (110g)) contains approximately 44 calories. The exact count can vary slightly based on size, preparation method, and specific variety. Use the Calory app for precise tracking based on your actual serving.
Is onion good for weight loss?
Yes, onion is a great choice for weight loss at only 44 calories per serving. Its low calorie count means you can enjoy it freely as part of a calorie-controlled diet. Include it as part of a balanced diet with adequate protein for best results.
What is the best way to cook onion?
For maximum nutrition, steaming or lightly sauteing onion preserves the most vitamins and minerals. Roasting brings out natural sweetness and adds flavor. Eating it raw (when applicable) retains heat-sensitive nutrients. Avoid boiling for extended periods, which can leach water-soluble vitamins.
How should I store onion?
Store fresh onion in a cool place or refrigerator to maximize shelf life. Most vegetables last longest in the crisper drawer of your refrigerator. You can also freeze onion for longer storage. Frozen varieties retain most of their nutritional value and are often more affordable.
Track Onion in Calory
Scan, search, or snap a photo. Calory makes logging onion instant with AI-powered food recognition.