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White Onion (raw) Nutrition Facts per 100g

White Onion (raw) contains 36 kcal per 100g, with 0.8g of protein, 8.6g of carbohydrates, and 0.0g of fat. Low in fat, with just 0.0g per 100g. A low-calorie choice at 36 kcal per 100g, great for those watching their intake. A vegan-friendly option.

  • Allergens: None of the major allergens
  • Dietary: Paleo, Halal, Kosher, Vegan, Vegetarian
  • Key Micronutrients (per 100g): Iron 0.21mg, Calcium 23.0mg, Vitamin C 7.4mg
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Nutritional Overview

White Onion (raw) is a natural whole food enjoyed worldwide as part of a balanced diet. Per 100g serving, it provides 36 kcal of energy, 0.8g of protein, 8.6g of carbohydrates, and 0.0g of fat.

With just 0.0g of fat per 100g, it meets the UK/EU "low fat" nutrition-claim threshold. This makes it a lighter option for those monitoring their fat intake as part of a heart-healthy or weight-management diet.

With only 5.0g of sugar per 100g, it meets the UK/EU "low sugar" nutrition-claim threshold. This makes it a suitable choice for those reducing their sugar intake as part of a balanced diet.

Each 100g serving provides 1.2g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults. Adequate fibre intake supports healthy digestion, helps regulate blood sugar levels, and may reduce the risk of heart disease and bowel cancer.

At just 36 kcal and 0.0g of fat per 100g, this meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat option that can support weight management goals. It can be included generously in calorie-controlled meals without significantly increasing overall energy intake.

Each 100g serving contains 0.00g of salt, meeting the UK/EU "low salt" nutrition-claim threshold. The NHS recommends adults consume no more than 6g of salt per day, so choosing lower-salt foods like this one makes it easier to stay within that limit and supports healthy blood pressure.

White Onion (raw) is suitable for vegan, halal and kosher diets, making it a versatile choice for households with mixed dietary requirements. White Onion (raw) can add 36 kcal to your day without you noticing, until our meal calorie counter logs it and shows you the real total.

Frequently Asked Questions

How many calories are in White Onion (raw)?

White Onion (raw) contains 36 kcal per 100g, which is approximately 2% of the recommended daily intake of 2,000 kcal for an average adult. This meets the UK/EU "low calorie" nutrition-claim threshold.

Is White Onion (raw) a good source of protein?

White Onion (raw) contains 0.8g of protein per 100g, which is relatively low. To increase your protein intake, consider pairing it with Pork Crackling, Dried Halibut (Greenlandic), Pea Protein Powder, or other protein-rich foods.

Is White Onion (raw) low in fat?

Yes, White Onion (raw) contains only 0.0g of fat per 100g, meeting the UK/EU "low fat" nutrition-claim threshold. This makes it a suitable choice for those watching their fat intake.

Is White Onion (raw) low in sugar?

Yes, White Onion (raw) has only 5.0g of sugar per 100g, meeting the UK/EU "low sugar" nutrition-claim threshold.

Is White Onion (raw) low in salt?

Yes, White Onion (raw) contains only 0.00g of salt per 100g, meeting the UK/EU "low salt" nutrition-claim threshold. This makes it a suitable choice for those managing their sodium intake as part of a heart-healthy diet.

Is White Onion (raw) high in fibre?

Yes, White Onion (raw) provides 1.2g of dietary fibre per 100g, meeting the UK/EU "high fibre" nutrition-claim threshold. The UK government recommends 30g of fibre per day for adults.

Is White Onion (raw) suitable for vegans?

Yes, White Onion (raw) is suitable for a vegan diet as it contains no animal-derived ingredients. It provides 36 kcal and 0.8g of protein per 100g.

Is White Onion (raw) free from major allergens?

White Onion (raw) does not contain any of the 14 major allergens recognised under UK food law. However, cross-contamination during manufacturing is always possible; always check the packaging for 'may contain' warnings.

Is White Onion (raw) good for weight loss?

With only 36 kcal and 0.0g of fat per 100g, White Onion (raw) meets the UK/EU "low calorie" and "low fat" nutrition-claim thresholds, a genuine low-calorie, low-fat food that can be a helpful part of a calorie-controlled diet for weight management.

Sources & References

  1. British Nutrition Foundation — UK nutrition science and education
  2. McCance & Widdowson's Composition of Foods — UK food composition tables
  3. USDA FoodData Central — US Department of Agriculture food composition database
  4. NHS Eat Well — UK National Health Service dietary guidance
  5. European Food Safety Authority (EFSA) — European dietary reference values and food safety science

Nutritional values are per 100g unless otherwise stated and are provided for general information only. Not a substitute for professional dietary or medical advice. If you have a health condition, allergy, or are pregnant, consult a qualified healthcare professional. Values may vary depending on brand, preparation method, and serving size.

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