Onions, frozen, whole, cooked, boiled, drained, without salt
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
These are whole onions that have been frozen, then boiled and drained without salt, resulting in a soft, translucent texture with a mellow, sweet flavor. The cooking process tames their raw bite, leaving a tender, almost jammy consistency. Nutritionally, they are a very low-calorie, fiber-rich ingredient, providing a notable amount of natural sugar for a vegetable.
Calorie split: 9% protein · 89% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love them for their deep, sweet, umami-rich flavor that forms the foundational backbone of countless soups, stews, and sauces. Their pre-cooked state makes them a versatile, time-saving staple for building complex flavors quickly.
⚠️ Watch-outs & how to enjoy it better
The high natural sugar content (2.9g per 100g) can contribute to blood sugar spikes if consumed in large quantities alone. To counteract this, pair them with a source of protein or healthy fat (like beans, meat, or olive oil) to slow digestion. Their soft texture may not appeal to those who prefer a crisp bite.
Key benefits
- Extremely low in calories (28 kcal per 100g).
- Good source of dietary fiber (1.4g per 100g).
- Contains natural sugars for mild sweetness.
- Provides a base of prebiotic compounds.
- Convenient and reduces food waste.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The process of boiling and draining frozen onions can actually increase their perceived sweetness, as some of the pungent sulfur compounds that cause tears when cutting raw onions are water-soluble and leach out during cooking.
Full nutrition (USDA data · scales with serving)
| Water | 92.2 g |
| Energy | 28.0 kcal |
| Energy | 118 kj |
| Protein | 0.71 g |
| Total lipid (fat) | 0.05 g |
| Ash | 0.30 g |
| Carbohydrate, by difference | 6.7 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 | 8.0 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 20:1 | 0.00 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 |
| 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 |
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 do frozen boiled onions differ from fresh boiled onions?
The freezing process ruptures the onion's cell walls, so upon thawing and boiling, they become softer and more translucent than fresh onions boiled for the same time. Their flavor is also slightly milder and sweeter.
Are they suitable for a low-sodium diet?
Yes, when prepared without added salt, as specified, they are an excellent low-sodium ingredient for adding flavor to meals.
Can I use them directly in a salad?
Their very soft, cooked texture is not ideal for fresh salads. They are best used in cooked dishes like soups, sauces, casseroles, or as a topping for savory dishes.
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 0.28 kcal/g · 10% 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: 0.08 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.