Nutrients in 300 calories of Onions

Raw Onions (Allium cepa).

Weight per 300 Calories

Onions

750g

Raw Onions has low energy density in comparison to other foods.

Macros Ratio

Protein Fat Carbs

10%

88%

300 kcal ▼

Macro Nutrients

Onions

Energy300 kcal

10.3%

Raw Onions have 300 kcal of Energy per 300 calories, which is 10.3% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.75 g

0.77%

Raw Onions have 0.75 g of Fat per 300 calories, which is 0.77% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.32 g

0.98%

Raw Onions have 0.315 g of Saturated Fat per 300 calories, which is 0.98% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.03 g

1.88%

Raw Onions have 0.03 g of Omega 3 per 300 calories, which is 1.88% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.098 g

0.57%

Raw Onions have 0.0975 g of Omega 6 per 300 calories, which is 0.57% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Onions have 0 mg of Cholesterol per 300 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate70 g

54%

Raw Onions have 70.05 g of Carbohydrate per 300 calories, which is 54% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars32 g

44%

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

Raw Onions have 31.8 g of Sugars per 300 calories, which is 44% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose9.68 g

13.3%

≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]

Raw Onions have 9.675 g of Fructose per 300 calories, which is 13.3% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose14.8 g

Raw Onions have 14.775 g of Glucose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose7.43 g

Raw Onions have 7.425 g of Sucrose per 300 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber12.8 g

33.6%

Raw Onions have 12.75 g of Fiber per 300 calories, which is 33.6% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein8.25 g

14.7%

Raw Onions have 8.25 g of Protein per 300 calories, which is 14.7% of the Recommended Dietary Allowance of 56g per day for Men 19-50 years
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Vitamins

Onions

Vitamin A0 μg

RAE, retinol activity equivalents

Raw Onions have 0 μg of Vitamin A per 300 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.35 mg

28.8%

Thiamine

Raw Onions have 0.345 mg of Vitamin B1 per 300 calories, which is 28.8% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.2 mg

15.6%

Riboflavin

Raw Onions have 0.2025 mg of Vitamin B2 per 300 calories, which is 15.6% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.87 mg

5.44%

Niacin, nicotinic acid, niacinamide

Raw Onions have 0.87 mg of Vitamin B3 per 300 calories, which is 5.44% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.92 mg

18.5%

Pantothenic acid

Raw Onions have 0.9225 mg of Vitamin B5 per 300 calories, which is 18.5% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.9 mg

69.2%

Pyridoxine

Raw Onions have 0.9 mg of Vitamin B6 per 300 calories, which is 69.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B9143 μg

35.6%

Folates and Folic Acid

Raw Onions have 142.5 μg of Vitamin B9 per 300 calories, which is 35.6% of the Recommended Dietary Allowance of 400μg per day for Men 19-50 years

Vitamin B120 μg

Cobalamin

Raw Onions have 0 μg of Vitamin B12 per 300 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C55.5 mg

61.7%

Ascorbic acid

Raw Onions have 55.5 mg of Vitamin C per 300 calories, which is 61.7% of the Recommended Dietary Allowance of 90mg per day for Men 19-50 years

Vitamin D0 IU

Calciferol, cholecalciferol, ergocalciferol

Raw Onions have 0 IU of Vitamin D per 300 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.15 mg

Tocopherols and Tocotrienols

Raw Onions have 0.15 mg of Vitamin E per 300 calories, which is 1% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K3 μg

2.5%

Phytomenadione or phylloquinone

Raw Onions have 3 μg of Vitamin K per 300 calories, which is 2.5% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Onions

Calcium173 mg

17.3%

Raw Onions have 172.5 mg of Calcium per 300 calories, which is 17.3% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.29 mg

32.5%

Raw Onions have 0.2925 mg of Copper per 300 calories, which is 32.5% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride8.25 μg

0.21%

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

Raw Onions have 8.25 μg of Fluoride per 300 calories, which is 0.21% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron1.58 mg

19.7%

Raw Onions have 1.575 mg of Iron per 300 calories, which is 19.7% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium75 mg

18%

Raw Onions have 75 mg of Magnesium per 300 calories, which is 18% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.97 mg

42%

Raw Onions have 0.9675 mg of Manganese per 300 calories, which is 42% of the Recommended Dietary Allowance of 2.3mg per day for Men 19-50 years

Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

No information available

Phosphorus218 mg

31%

Raw Onions have 217.5 mg of Phosphorus per 300 calories, which is 31% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium1095 mg

32.2%

Raw Onions have 1095 mg of Potassium per 300 calories, which is 32.2% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium3.75 μg

6.8%

Raw Onions have 3.75 μg of Selenium per 300 calories, which is 6.8% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium30 mg

Raw Onions have 30 mg of Sodium per 300 calories, which is 2% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc1.28 mg

11.6%

Raw Onions have 1.275 mg of Zinc per 300 calories, which is 11.6% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water668 g

18%

Raw Onions have 668.325 g of Water per 300 calories, which is 18% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 300 calories of Raw Onions:

300 calories of Onions is an excellent source of Vitamin B1, Vitamin B6, Vitamin B9 and Vitamin C.
It has a good amount of Vitamin B2 and Vitamin B5.
It also has some Vitamin B3 and Vitamin K.
While 300 calories of product has trace amounts of Vitamin E, it has no Vitamin A, Vitamin B12 and Vitamin D.

Minerals in 300 calories of Raw Onions:

300 calories of Onions is an excellent source of Copper, Manganese, Phosphorus and Potassium.
It has a good amount of Calcium, Iron, Magnesium and Zinc.
It also has some Selenium.
While 300 calories of product has trace amounts of Sodium, it has no Fluoride.

Macronutrients in 300 calories of Raw Onions:

300 calories of Onions is an excellent source of Carbohydrate, Sugars and Fiber.
It has a good amount of Fructose and Protein.
While 300 calories of product has trace amounts of Fat, Saturated Fat and Omega 3, it has no Omega 6, Glucose and Sucrose.

Compare Raw Onions with:

Broccoli Baked Potatoes Cooked Kidney Beans Carrots Oranges Almonds Sunflower seeds Tomatoes

Food Info

Nutrients in 300 calories of Onions

Weight per 300 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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