Onions, frozen, whole, cooked, boiled, drained, with salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are whole onions that have been frozen, then boiled until tender and drained, with a touch of salt added. They offer a soft, melt-in-your-mouth texture and a mellow, sweet flavor that's less pungent than raw onion. Nutritionally, they are very low in calories and provide a good source of dietary fiber.
Calorie split: 10% protein · 88% carbs · 2% fat
↓ Full nutrition💚 Why it's loved
People love them for their deep, caramelized sweetness and the convenience of having a ready-to-use flavor base that can instantly elevate a sauce, broth, or side dish without any prep work.
⚠️ Watch-outs & how to enjoy it better
The added salt can be a concern for those monitoring sodium intake, and the soft texture may not appeal to everyone. To counteract, rinse them lightly after boiling to reduce surface salt, or pair with fresh, crunchy elements like herbs or nuts for textural contrast.
Key benefits
- Low-calorie, high-fiber vegetable option
- Convenient base for quick soups and stews
- Retains most minerals like potassium after boiling
- Mellow flavor is easier to digest for some
- Long shelf life reduces food waste
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Boiling onions can actually increase their antioxidant content by breaking down cell walls and making certain compounds more bioavailable.
Full nutrition (USDA data · scales with serving)
| Water | 92.2 g |
| Energy | 26.0 kcal |
| Energy | 108 kj |
| Protein | 0.71 g |
| Total lipid (fat) | 0.05 g |
| Ash | 0.89 g |
| Carbohydrate, by difference | 6.1 g |
| Fiber, total dietary | 1.4 g |
| Total Sugars | 2.9 g |
| Calcium, Ca | 27.0 mg |
| Iron, Fe | 0.34 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 2.0 mg |
| Potassium, K | 101 mg |
| Sodium, Na | 244 mg |
| Zinc, Zn | 0.09 mg |
| Copper, Cu | 0.02 mg |
| Manganese, Mn | 0.04 mg |
| Selenium, Se | 0.40 ug |
| Vitamin C, total ascorbic acid | 5.1 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.02 mg |
| Niacin | 0.13 mg |
| Pantothenic acid | 0.08 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 13.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 13.0 ug |
| Folate, DFE | 13.0 ug |
| Choline, total | 4.4 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 | 3.0 ug |
| Vitamin E (alpha-tocopherol) | 0.01 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) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.01 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 | 0.01 g |
| SFA 18:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.02 g |
| PUFA 18:2 | 0.02 g |
| PUFA 18:3 | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.01 g |
| Threonine | 0.02 g |
| Isoleucine | 0.03 g |
| Leucine | 0.03 g |
| Lysine | 0.03 g |
| Methionine | 0.01 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.02 g |
| Tyrosine | 0.02 g |
| Valine | 0.02 g |
| Arginine | 0.10 g |
| Histidine | 0.01 g |
| Alanine | 0.02 g |
| Aspartic acid | 0.04 g |
| Glutamic acid | 0.11 g |
| Glycine | 0.03 g |
| Proline | 0.02 g |
| Serine | 0.02 g |
FAQ
How does boiling affect the onion's flavor compared to raw?
Boiling transforms the sharp, pungent bite of raw onion into a soft, sweet, and mellow flavor as the sulfur compounds break down and sugars caramelize slightly.
Are frozen, boiled onions as nutritious as fresh?
They retain most of their fiber and minerals, but some heat-sensitive vitamins like Vitamin C may be reduced. The freezing process helps lock in nutrients before cooking.
Can I use these directly in recipes that call for raw onion?
Not ideally. Their soft texture and sweet flavor are best for cooked dishes like soups, stews, and sauces. Using them raw would result in a very different, less crisp outcome.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.26 kcal/g · 11% calories from protein · 1.4 g fiber · 2.9 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 2.42 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.