Onions, raw
FDC 170000cup, chopped (160 g)
Source: USDA FoodData Central · Public domain
Original analysis by NutriVerdict
Density 67 · -26 vs Vegetables medianRaw onions post a Nutrient Density Score of 67 of 100, a Good band result, though that only ranks 49th of 60 in the Vegetables category, where the typical entry scores much higher at a median of 93. There's no standout micronutrient here in the excellent or good tier; the profile is simply a low-calorie carbohydrate food at 40 calories per 100 g, without a single nutrient concentrated enough to flag.
Raw onion is the workhorse aromatic behind soups, salsas, and stir-fries, usually diced and cooked down to build flavor rather than eaten as a standalone dish; a cup chopped (160 g) carries just 4.24 g of sugar and 1.7 g of fiber. Given that it falls below the vegetable category's median score, shallots or beets are worth rotating in for a similar role with a stronger nutrient showing.
See how this score is calculated, build a plate around onions, raw, or compare it with another food.
Source: USDA FoodData Central · Public domain
Percent of calories derived by NutriVerdict from USDA grams
Nutrition facts
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 40 kcal | 2% |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.04 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 4 mg | 0% |
| Carbohydrate | 9.3 g | 3% |
| Dietary fiber | 1.7 g | 6% |
| Sugars | 4.2 g | |
| Protein | 1.1 g | 2% |
| Potassium | 146 mg | 3% |
| Calcium | 23 mg | 2% |
| Iron | 0.21 mg | 1% |
| Magnesium | 10 mg | 2% |
| Vitamin C | 7.4 mg | 8% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.02 mg | 0% |
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 64 kcal | 3% |
| Total fat | 0.16 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Cholesterol | 0 mg | 0% |
| Sodium | 6.4 mg | 0% |
| Carbohydrate | 15 g | 5% |
| Dietary fiber | 2.7 g | 10% |
| Sugars | 6.8 g | |
| Protein | 1.8 g | 4% |
| Potassium | 234 mg | 5% |
| Calcium | 37 mg | 3% |
| Iron | 0.34 mg | 2% |
| Magnesium | 16 mg | 4% |
| Vitamin C | 12 mg | 13% |
| Vitamin A | 0 µg | 0% |
| Vitamin E | 0.03 mg | 0% |
Source: USDA FoodData Central · Public domain
FDC 170000Original analysis by NutriVerdict
Versus the vegetables median
Original analysis by NutriVerdict
More nutrient-dense swaps
Foods in the same category that score higher on nutrient density.
Shallots, rawDensity 68 vs 67Ginger root, rawDensity 71 vs 67Beets, rawDensity 72 vs 67Original analysis by NutriVerdict
In the kitchen and how to use it
Raw onions are a kitchen workhorse, forming the aromatic base for soups, stews, sauces and braises across nearly every cuisine. Sliced thin, they add sharp bite to salads, sandwiches and salsas; diced and sweated slowly in a pan, they turn soft, sweet and golden for caramelized onion toppings on burgers, pizzas or French onion soup. Raw onion also holds up well pickled in vinegar for tacos and grain bowls, or layered into a burger for crunch and pungency.
Choose onions that are firm with dry, papery skin and no soft spots or sprouting; store them in a cool, dark, well-ventilated spot away from potatoes, which release moisture that speeds spoilage. A full cup of chopped onion is only 40 calories, with 4.24 g of sugar and 1.7 g of fiber, so it is an easy way to add volume, sweetness and texture to a dish without meaningfully raising the calorie count. Its sodium content is negligible at 4 mg per 100 g, useful for cooks watching sodium in a recipe.
Frequently asked questions about onions, raw
How many calories are in raw onions?
A 1 cup chopped serving (160 g) has about 40 calories, making onions a low-calorie way to build flavor into a dish.
How do you store raw onions?
Keep whole onions in a cool, dark, dry place with good airflow, separate from potatoes, and they will keep for weeks.
What do onions pair well with?
Onions are a base aromatic for soups, stews and sauces, and also work raw in salads, sandwiches and salsas for sharp bite.