White Onion Nutrition Facts: Calories, Macros & Health Benefits
Summary: White Onion contains 135 calories, 3.2g protein, 10.5g carbs, and 9.8g fat per one cup (62g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — one cup (62g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 135 kcal | 7% |
| Protein | 3.2g | 6% |
| Carbohydrates | 10.5g | 4% |
| Total Fat | 9.8g | 13% |
| Fiber | 1.0g | 4% |
| Sugar | 4.8g | -- |
| Saturated Fat | 5.2g | 26% |
| Cholesterol | 22.0mg | 7% |
| Sodium | 320.0mg | 14% |
| Potassium | 2.5mg | 0% |
| Calcium | 12.0mg | 1% |
| Iron | 140.0mg | 778% |
| Magnesium | 0.30mg | 0% |
| Zinc | 65.0mg | 591% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.07mcg | 0% |
| Vitamin B6 | 0.20mg | 12% |
| Vitamin B12 | 0.08mcg | 3% |
| Folate | 9.0mcg | 2% |
| Vitamin E | 0.40mg | 3% |
| Vitamin K | 0.08mcg | 0% |
| Phosphorus | 75.0mg | 6% |
Is White Onion Good for You?
White Onion provides 135 calories per one cup (62g) with 3.2g protein, 10.5g carbohydrates, and 9.8g fat. It is a source of saturated fat (26% dv), sodium (14% dv), iron (778% dv).
A creamy savory sauce made with sautéed white onions, butter, flour, and milk or cream, often served with pasta, vegetables, or grilled meats.
Key Health Benefits of White Onion
- Saturated Fat (26% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (778% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (591% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (12% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track White Onion Nutrition with Gram
Use Gram to log white onion and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in white onion?
White Onion contains 135 calories per one cup (62g).
How much protein is in white onion?
White Onion provides 3.2g of protein per one cup (62g).
How many carbs are in white onion?
White Onion has 10.5g of carbohydrates per one cup (62g).
Is white onion good for tracking nutrition?
Yes. White Onion can be logged by calories, macros, and micronutrients in the Gram app.
How should I use white onion in a meal plan?
Use White Onion as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track white onion and thousands of other foods with the Gram app.