A highly flavored bulb essential in many global cuisines. Whether your goal is keto, weight loss, or bodybuilding, here is the full nutritional breakdown you need to hit your macronutrient goals.
💡 Serving Size Guide
A standard serving of 1 medium weighs approximately 110g.
That means one serving contains 44 calories,
1.2g of protein,
and 10.2g of carbs.
40Calories per 100g
1.1gProtein
9.3gCarbs
0.1gFat
Calories in any amount of Onion
Weigh your portion and type it in. Values scale from the 100g figures above.
44 kcal ·
1.2g protein ·
10.2g carbs ·
0.1g fat
Onion calories and macros by amount
Amount
Calories
Protein
Carbs
Fat
1 oz
11 kcal
0.3g
2.6g
0g
50 g
20 kcal
0.6g
4.7g
0.1g
100 g
40 kcal
1.1g
9.3g
0.1g
1 serving: 1 medium (110 g)
44 kcal
1.2g
10.2g
0.1g
150 g
60 kcal
1.7g
14g
0.2g
200 g
80 kcal
2.2g
18.6g
0.2g
250 g
100 kcal
2.8g
23.3g
0.3g
300 g
120 kcal
3.3g
27.9g
0.3g
500 g
200 kcal
5.5g
46.5g
0.5g
1 lb
181 kcal
5g
42.2g
0.5g
Onion Micronutrients (100g)
Dietary Fiber1.7 g
Total Sugars4.2 g
Net Carbs (Total Carbs - Fiber)7.6 g
Frequently Asked Questions
Is Onion good for weight loss?
With 40 calories per 100g, Onion can absolutely be part of a healthy diet.
Because it contains 1.7g of dietary fiber and 1.1g of protein, it helps regulate
satiety. Weight loss ultimately depends on your overall daily caloric deficit (TDEE).
Can I eat Onion on a Keto Diet?
The ketogenic diet requires you to monitor your Net Carbs. A 100g serving of Onion has
7.6g of net carbs (9.3g total minus 1.7g fiber).
This makes it highly compatible with low-carb and keto diets.
Does Onion have high protein?
Providing 1.1g of protein per 100g, Onion is lower in protein. You may want to pair it with higher-protein foods to hit your macro targets.
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