Onions, white, raw
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
The white onion is a crisp, pungent bulb vegetable with layered, translucent-white flesh that releases a sharp, sulfurous aroma when cut. Its flavor is initially biting and sharp when raw, but mellows into a deep, savory sweetness when cooked. Nutritionally, it's a low-calorie source of fiber and provides a notable amount of vitamin C and the antioxidant quercetin.
Calorie split: 10% protein · 87% carbs · 3% fat
↓ Full nutrition💚 Why it's loved
People love the white onion for its foundational, transformative flavor—it can be sharp and assertive raw in salsas, or sweet and deeply savory when caramelized. Its incredible versatility makes it the essential starting point for countless dishes across global cuisines.
⚠️ Watch-outs & how to enjoy it better
Raw onions can cause digestive discomfort (gas, bloating) for some and are a common trigger for heartburn. The strong compounds can also linger on breath and skin. To counteract, cook them to mellow flavor and reduce fermentable fibers, or pair with acidic ingredients like lemon juice or vinegar in salads.
Key benefits
- Rich in antioxidants like quercetin and sulfur compounds
- Provides prebiotic fiber to support gut health
- Low in calories and fat, suitable for weight management
- Contains vitamin C, essential for immune function
- May contribute to heart health by helping to manage blood pressure
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Ancient Egyptian workers building the pyramids were reportedly given rations of raw onions and radishes, which were believed to promote health and strength.
Full nutrition (USDA data · scales with serving)
| Water | 91.3 g |
| Energy (Atwater General Factors) | 36.0 kcal |
| Energy (Atwater Specific Factors) | 33.0 kcal |
| Energy | 35.0 kcal |
| Energy | 148 kj |
| Nitrogen | 0.14 g |
| Protein | 0.89 g |
| Total lipid (fat) | 0.13 g |
| Ash | 0.00 g |
| Carbohydrate, by difference | 7.7 g |
| Fiber, total dietary | 1.2 g |
| Sugars, Total | 5.8 g |
| Sucrose | 0.59 g |
| Glucose | 2.6 g |
| Fructose | 2.5 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.03 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.15 mg |
| Magnesium, Mg | 9.3 mg |
| Phosphorus, P | 29.0 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 2.0 mg |
| Zinc, Zn | 0.12 mg |
| Copper, Cu | 0.05 mg |
| Manganese, Mn | 0.10 mg |
| Selenium, Se | 0.00 ug |
Fat & fatty acid profile (per 100g)
Estimated from Onions, dehydrated flakes — USDA does not publish this profile for Onions.
| Fatty acids, total saturated | 0.08 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 | 0.07 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.01 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)
Estimated from Onions, dehydrated flakes — USDA does not publish this profile for Onions.
| Tryptophan | 0.13 g |
| Threonine | 0.22 g |
| Isoleucine | 0.32 g |
| Leucine | 0.31 g |
| Lysine | 0.43 g |
| Methionine | 0.07 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.23 g |
| Tyrosine | 0.22 g |
| Valine | 0.21 g |
| Arginine | 1.2 g |
| Histidine | 0.15 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.49 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.37 g |
| Proline | 0.28 g |
| Serine | 0.26 g |
FAQ
What's the difference between a white, yellow, and red onion?
White onions have a sharper, more pungent flavor when raw and a white papery skin. Yellow onions are all-purpose with a balance of astringency and sweetness. Red onions are milder and sweeter, often used raw for color.
How can I stop crying when chopping onions?
The lachrymatory factor is released when cells are damaged. Chill the onion in the fridge for 30 minutes before cutting, use a very sharp knife to make cleaner cuts, and chop near a vent or fan to disperse the gas.
Are the green shoots on an onion safe to eat?
Yes, the green sprout is safe but will be bitter. You can cut it out and use the rest of the onion. To prevent sprouting, store onions in a cool, dark, dry place with good air circulation.
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 0.35 kcal/g · 10% calories from protein · 1.2 g fiber · 0.0 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: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.