Onions, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Boiled onions are soft, translucent, and mellow, with a sweet, savory depth that replaces their raw bite. Their tender texture and mild flavor make them a foundational ingredient in countless cuisines. At just 42 kcal per 100g, they offer a low-calorie way to add bulk and flavor to meals.
💚 Why it's loved
People love boiled onions for their transformative ability to become sweet, silky, and deeply savory, forming the aromatic backbone of soups, stews, and sauces. Their versatility allows them to seamlessly blend into dishes, enhancing other ingredients without overpowering them.
⚠️ Watch-outs & how to enjoy it better
Boiled onions are often prepared with added salt, which can increase sodium intake; to counteract this, rinse them after boiling or use low-sodium cooking methods. Their natural sugars (4.73g per 100g) can cause blood sugar spikes in sensitive individuals, so pairing them with protein or healthy fats can help moderate the glycemic response. They are also a common allergen for some.
Key benefits
- Excellent source of prebiotic fiber (1.4g per 100g) to support gut health.
- Contains quercetin, an antioxidant that may help reduce inflammation.
- Very low in fat (0.19g per 100g) and calories.
- Provides a good source of vitamin C and B vitamins.
- Adds significant flavor and volume to dishes without adding many calories.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of boiling onions breaks down their cell walls and converts some of their pungent sulfur compounds into sweeter-tasting molecules, which is why cooked onions taste so different from raw ones.
Full nutrition (scales with serving)
| Water | 87.9 g |
| Energy | 42.0 kcal |
| Energy | 176 kj |
| Protein | 1.4 g |
| Total lipid (fat) | 0.19 g |
| Ash | 1.0 g |
| Carbohydrate, by difference | 9.6 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 4.7 g |
| Calcium, Ca | 22.0 mg |
| Iron, Fe | 0.24 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 35.0 mg |
| Potassium, K | 166 mg |
| Sodium, Na | 239 mg |
| Zinc, Zn | 0.21 mg |
| Copper, Cu | 0.07 mg |
| Manganese, Mn | 0.15 mg |
| Selenium, Se | 0.60 ug |
| Vitamin C, total ascorbic acid | 5.2 mg |
| Thiamin | 0.04 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.17 mg |
| Pantothenic acid | 0.11 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 15.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 15.0 ug |
| Folate, DFE | 15.0 ug |
| Choline, total | 6.8 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 1.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 2.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 4.0 ug |
| Vitamin E (alpha-tocopherol) | 0.02 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.50 ug |
| Fatty acids, total saturated | 0.03 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.03 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.03 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.07 g |
| PUFA 18:2 | 0.07 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
| Phytosterols | 18.0 mg |
| Tryptophan | 0.02 g |
| Threonine | 0.03 g |
| Isoleucine | 0.05 g |
| Leucine | 0.05 g |
| Lysine | 0.07 g |
| Methionine | 0.01 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.04 g |
| Tyrosine | 0.03 g |
| Valine | 0.03 g |
| Arginine | 0.18 g |
| Histidine | 0.02 g |
| Alanine | 0.04 g |
| Aspartic acid | 0.07 g |
| Glutamic acid | 0.22 g |
| Glycine | 0.06 g |
| Proline | 0.04 g |
| Serine | 0.04 g |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
FAQ
Why do my boiled onions turn mushy?
Overcooking breaks down their cell structure. For a firmer texture, boil them just until tender (5-10 minutes for sliced onions) and remove them from the hot water immediately.
Can I freeze boiled onions?
Yes. Let them cool completely, then store in airtight containers or freezer bags for up to 3 months. They are perfect for quick additions to future soups or stews.
How can I reduce the sodium in boiled onions?
Boil them in unsalted water or use herbs and spices like bay leaves, peppercorns, or thyme for flavor instead. You can also rinse them briefly after boiling if they were cooked in salted water.