Nutrients in 100 calories of Onions

Raw Onions (Allium cepa).

Weight per 100 Calories

Onions

250g

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

Macros Ratio

Protein Fat Carbs

10%

88%

100 kcal ▼

Macro Nutrients

Onions

Energy100 kcal

3.45%

Raw Onions have 100 kcal of Energy per 100 calories, which is 3.45% of the Recommended Dietary Allowance of 2900kcal per day for Men 19-50 years

Fat0.25 g

0.26%

Raw Onions have 0.25 g of Fat per 100 calories, which is 0.26% of the Recommended Dietary Allowance of 97g per day for Men 19-50 years

Saturated Fat0.11 g

0.33%

Raw Onions have 0.105 g of Saturated Fat per 100 calories, which is 0.33% of the Recommended Dietary Allowance of 32g per day for Men 19-50 years

Omega 30.01 g

0.63%

Raw Onions have 0.01 g of Omega 3 per 100 calories, which is 0.63% of the Recommended Dietary Allowance of 1.6g per day for Men 19-50 years

Omega 60.033 g

0.19%

Raw Onions have 0.0325 g of Omega 6 per 100 calories, which is 0.19% of the Recommended Dietary Allowance of 17g per day for Men 19-50 years

Cholesterol0 mg

Raw Onions have 0 mg of Cholesterol per 100 calories, which is 0% of the Recommended Dietary Allowance of 290mg per day for Men 19-50 years

Carbohydrate23.4 g

18%

Raw Onions have 23.35 g of Carbohydrate per 100 calories, which is 18% of the Recommended Dietary Allowance of 130g per day for Men 19-50 years

Sugars10.6 g

14.6%

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

Raw Onions have 10.6 g of Sugars per 100 calories, which is 14.6% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Fructose3.23 g

4.45%

≤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 3.225 g of Fructose per 100 calories, which is 4.45% of the Recommended Dietary Allowance of 72.5g per day for Men 19-50 years

Glucose4.93 g

Raw Onions have 4.925 g of Glucose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Sucrose2.48 g

Raw Onions have 2.475 g of Sucrose per 100 calories, which is % of the Recommended Dietary Allowance of g per day for Men 19-50 years

Fiber4.25 g

11%

Raw Onions have 4.25 g of Fiber per 100 calories, which is 11% of the Recommended Dietary Allowance of 38g per day for Men 19-50 years

Protein2.75 g

4.9%

Raw Onions have 2.75 g of Protein per 100 calories, which is 4.9% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 900μg per day for Men 19-50 years
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Vitamin B10.12 mg

9.6%

Thiamine

Raw Onions have 0.115 mg of Vitamin B1 per 100 calories, which is 9.6% of the Recommended Dietary Allowance of 1.2mg per day for Men 19-50 years
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Vitamin B20.068 mg

5.2%

Riboflavin

Raw Onions have 0.0675 mg of Vitamin B2 per 100 calories, which is 5.2% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years
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Vitamin B30.29 mg

1.8%

Niacin, nicotinic acid, niacinamide

Raw Onions have 0.29 mg of Vitamin B3 per 100 calories, which is 1.8% of the Recommended Dietary Allowance of 16mg per day for Men 19-50 years
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Vitamin B50.31 mg

6.15%

Pantothenic acid

Raw Onions have 0.3075 mg of Vitamin B5 per 100 calories, which is 6.15% of the Recommended Dietary Allowance of 5mg per day for Men 19-50 years
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Vitamin B60.3 mg

23%

Pyridoxine

Raw Onions have 0.3 mg of Vitamin B6 per 100 calories, which is 23% of the Recommended Dietary Allowance of 1.3mg per day for Men 19-50 years

Vitamin B7

Biotin

No information available

Vitamin B947.5 μg

12%

Folates and Folic Acid

Raw Onions have 47.5 μg of Vitamin B9 per 100 calories, which is 12% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 2.4μg per day for Men 19-50 years
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Vitamin C18.5 mg

20.6%

Ascorbic acid

Raw Onions have 18.5 mg of Vitamin C per 100 calories, which is 20.6% 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 100 calories, which is 0% of the Recommended Dietary Allowance of 600IU per day for Men 19-50 years
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Vitamin E0.05 mg

0.33%

Tocopherols and Tocotrienols

Raw Onions have 0.05 mg of Vitamin E per 100 calories, which is 0.33% of the Recommended Dietary Allowance of 15mg per day for Men 19-50 years

Vitamin K1 μg

0.83%

Phytomenadione or phylloquinone

Raw Onions have 1 μg of Vitamin K per 100 calories, which is 0.83% of the Recommended Dietary Allowance of 120μg per day for Men 19-50 years

Minerals

Onions

Calcium57.5 mg

5.75%

Raw Onions have 57.5 mg of Calcium per 100 calories, which is 5.75% of the Recommended Dietary Allowance of 1000mg per day for Men 19-50 years

Copper0.098 mg

11%

Raw Onions have 0.0975 mg of Copper per 100 calories, which is 11% of the Recommended Dietary Allowance of 0.9mg per day for Men 19-50 years

Fluoride2.75 μg

0.069%

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

Raw Onions have 2.75 μg of Fluoride per 100 calories, which is 0.069% of the Recommended Dietary Allowance of 4000μg per day for Men 19-50 years

Iron0.53 mg

6.56%

Raw Onions have 0.525 mg of Iron per 100 calories, which is 6.56% of the Recommended Dietary Allowance of 8mg per day for Men 19-50 years

Magnesium25 mg

5.95%

Raw Onions have 25 mg of Magnesium per 100 calories, which is 5.95% of the Recommended Dietary Allowance of 420mg per day for Men 19-50 years

Manganese0.32 mg

14%

Raw Onions have 0.3225 mg of Manganese per 100 calories, which is 14% 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

Phosphorus72.5 mg

10.4%

Raw Onions have 72.5 mg of Phosphorus per 100 calories, which is 10.4% of the Recommended Dietary Allowance of 700mg per day for Men 19-50 years

Potassium365 mg

10.7%

Raw Onions have 365 mg of Potassium per 100 calories, which is 10.7% of the Recommended Dietary Allowance of 3400mg per day for Men 19-50 years

Selenium1.25 μg

2.27%

Raw Onions have 1.25 μg of Selenium per 100 calories, which is 2.27% of the Recommended Dietary Allowance of 55μg per day for Men 19-50 years

Sodium10 mg

0.67%

Raw Onions have 10 mg of Sodium per 100 calories, which is 0.67% of the Recommended Dietary Allowance of 1500mg per day for Men 19-50 years

Zinc0.43 mg

3.86%

Raw Onions have 0.425 mg of Zinc per 100 calories, which is 3.86% of the Recommended Dietary Allowance of 11mg per day for Men 19-50 years

Water223 g

6.02%

Raw Onions have 222.775 g of Water per 100 calories, which is 6.02% of the Recommended Dietary Allowance of 3700g per day for Men 19-50 years

Vitamins in 100 calories of Raw Onions:

100 calories of Onions is an excellent source of Vitamin B6 and Vitamin C.
It has a good amount of Vitamin B1 and Vitamin B9.
It also has some Vitamin B2 and Vitamin B5.
While 100 calories of product has trace amounts of Vitamin B3 and Vitamin K, it has no Vitamin A, Vitamin B12, Vitamin D and Vitamin E.

Minerals in 100 calories of Raw Onions:

100 calories of Onions has a good amount of Copper, Manganese, Phosphorus and Potassium.
It has some Calcium, Iron, Magnesium and Zinc.
While 100 calories of product has trace amounts of Selenium, it has no Fluoride and Sodium.

Macronutrients in 100 calories of Raw Onions:

100 calories of Onions has a good amount of Carbohydrate, Sugars and Fiber.
It has some Fructose and Protein.
It has no Fat, Saturated Fat, Omega 3, 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 100 calories of Onions

Weight per 100 Calories

Macros Ratio

Macro Nutrients

Vitamins

Minerals

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