How many calories are in cooked onions?

100 g of cooked onions has 28 kcal. 1 cup (210 g): about 59 kcal.

How much protein is in cooked onions?

Cooked onions contains 0.71 g of protein per 100 g (1% of the 50 g Daily Value), or 1.5 g in 1 cup (210 g). About 9% of its calories come from protein. Compared with other vegetables and vegetable products, that is in the lowest quarter (median 2 g).

How many carbs are in cooked onions?

Cooked onions has 6.7 g of total carbohydrates per 100 g, including 1.4 g of fiber and 2.9 g of sugars.

How much fat is in cooked onions?

Cooked onions contains 0.05 g of fat per 100 g, of which 0.009 g is saturated (0% of the Daily Value).

How much sodium is in cooked onions?

100 g contains 8 mg of sodium, 0.3% of the 2,300 mg Daily Value.

Does onions have the same nutrition cooked and raw?

No. Per 100 g, onions, frozen, whole, cooked, boiled, drained, without salt has 28 kcal, while onion, raw has 40 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.

Where does this nutrition data come from?

From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.

Calories in Onions, frozen, whole, cooked, boiled, drained, without salt

Generic food Cooked Vegetables

Onions, frozen, whole, cooked, boiled, drained, without salt contains 28 kcal per 100 g. A typical serving of 1 cup (210 g) provides about 59 kcal.

Roughly 89% of its calories come from carbohydrates, with 9% from protein and 1% from fat (estimated with general energy factors).

That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.

These values are for the cooked food. Raw and other preparations have their own values, listed separately below.

The data comes from USDA FoodData Central: SR Legacy.

28kcal per 100 g

0.71 gprotein

6.7 gcarbohydrates

0.05 gfat

59kcal in 1 cup (210 g)

Nutrition facts

Amount

Nutrition facts for the selected amount
Nutrient	Amount per 100 g	% DV
Calories C	28 kcal
Total fat ?	0.05 g	0.1%
Saturated fat ?	0.009 g	0%
Trans fat Z	0 g
Cholesterol Z	0 mg	0%
Sodium ?	8 mg	0.3%
Total carbohydrates C	6.7 g	2%
Dietary fiber ?	1.4 g	5%
Total sugars I	2.9 g
Protein ?	0.71 g	1%
Vitamin A C	0 µg	0%
Vitamin C ?	5.1 mg	6%
Vitamin D Z	0 µg	0%
Vitamin E I	0.01 mg	0.1%
Vitamin K I	0.3 µg	0.3%
Thiamin (B1) ?	0.016 mg	1%
Riboflavin (B2) ?	0.018 mg	1%
Niacin (B3) ?	0.13 mg	0.8%
Pantothenic acid (B5) ?	0.078 mg	2%
Vitamin B6 ?	0.07 mg	4%
Folate (B9) C	13 µg	3%
Vitamin B12 Z	0 µg	0%
Choline C	4.4 mg	0.8%
Calcium ?	27 mg	2%
Iron ?	0.34 mg	2%
Magnesium ?	8 mg	2%
Phosphorus ?	2 mg	0.2%
Potassium ?	101 mg	2%
Zinc ?	0.09 mg	0.8%
Copper ?	0.024 mg	3%
Manganese ?	0.04 mg	2%
Selenium M	0.4 µg	0.7%

% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.

Nutritional breakdown

Protein 9%
Carbohydrates 89%
Fat 1%

Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).

Vitamins and minerals, % Daily Value per 100 g

Nutritional insights

Protein0.71 gin the lowest quarter of vegetables and vegetable products (median 2 g)
Fiber1.4 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
Sugars2.9 gabove the median for vegetables and vegetable products (median 2.3 g)
Fat0.05 gin the lowest quarter of vegetables and vegetable products (median 0.3 g)
Saturated fat0.009 gin the lowest quarter of vegetables and vegetable products (median 0.052 g)
Sodium8 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
Protein per 100 kcal2.5 gprotein density, useful for comparing foods with different calorie levels
Water92.2 gwater per 100 g, which largely explains differences between raw, cooked and dried forms

Full nutrient profile

Fats and cholesterol (2)

Monounsaturated fat ?	0.007 g
Polyunsaturated fat ?	0.02 g

Amino acids (18)

Tryptophan ?	0.01 g
Threonine ?	0.017 g
Isoleucine ?	0.025 g
Leucine ?	0.025 g
Lysine ?	0.034 g
Methionine ?	0.006 g
Cystine ?	0.013 g
Phenylalanine ?	0.018 g
Tyrosine ?	0.018 g
Valine ?	0.016 g
Arginine ?	0.095 g
Histidine ?	0.012 g
Alanine ?	0.02 g
Aspartic acid ?	0.039 g
Glutamic acid ?	0.11 g
Glycine ?	0.029 g
Proline ?	0.022 g
Serine ?	0.021 g

Individual fatty acids (19)

EPA (omega-3, 20:5 n-3) ?	0 g
DHA (omega-3, 22:6 n-3) ?	0 g
Linoleic acid (omega-6, 18:2) ?	0.019 g
SFA 4:0 ?	0 g
SFA 6:0 ?	0 g
SFA 8:0 ?	0 g
SFA 10:0 ?	0 g
SFA 12:0 ?	0 g
SFA 14:0 ?	0 g
SFA 16:0 ?	0.008 g
SFA 18:0 ?	0.001 g
MUFA 18:1 ?	0.007 g
PUFA 18:3 ?	0.001 g
PUFA 20:4 ?	0 g
MUFA 16:1 ?	0 g
PUFA 18:4 ?	0 g
MUFA 20:1 ?	0 g
MUFA 22:1 ?	0 g
PUFA 22:5 n-3 (DPA) ?	0 g

Carotenoids (7)

Beta-carotene I	1 µg
Lycopene I	0 µg
Lutein + zeaxanthin I	3 µg
Retinol Z	0 µg
Carotene, alpha I	0 µg
Vitamin D (D2 + D3), International Units Z	0 IU
Cryptoxanthin, beta I	0 µg

Other components (11)

Water ?	92.2 g
Alcohol ?	0 g
Caffeine Z	0 mg
Ash ?	0.3 g
Theobromine Z	0 mg
Energy C	118 kJ
Vitamin A, IU C	2 IU
Folic acid Z	0 µg
Folate, food ?	13 µg
Vitamin E, added Z	0 mg
Vitamin B-12, added Z	0 µg

Other forms of Onions

Raw, cooked, dried and processed versions are separate records with their own measured values.

Food	Calories	Protein	Carbs	Fat
Onion, raw Raw	40	1.1 g	9.3 g	0.1 g
Onions, cooked, boiled, drained, without salt Cooked	44	1.4 g	10.2 g	0.19 g
Onions, dehydrated flakes Dried or dry	349	9 g	83.3 g	0.46 g
Onions, canned, solids and liquids Canned	19	0.85 g	4 g	0.09 g
Onions, yellow, sauteed Cooked	123	0.95 g	7.9 g	10.8 g
Onions, spring or scallions (includes tops and bulb), raw Raw	32	1.8 g	7.3 g	0.19 g
Onions, young green, tops only	27	0.97 g	5.7 g	0.47 g
Onions, welsh, raw Raw	34	1.9 g	6.5 g	0.4 g
Onions, sweet, raw Raw	32	0.8 g	7.6 g	0.08 g
Onions, cooked, boiled, drained, with salt Cooked	42	1.4 g	9.6 g	0.19 g
Onions, frozen, chopped, cooked, boiled, drained, with salt Cooked	26	0.77 g	6 g	0.1 g
Onions, frozen, chopped, unprepared Frozen	29	0.79 g	6.8 g	0.1 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Foods with a similar nutritional profile

Food	Calories	Protein	Carbs	Fat
Squash, winter, spaghetti, cooked, boiled, drained, or baked, without salt Cooked	27	0.66 g	6.5 g	0.26 g
Squash, winter, spaghetti, cooked, boiled, drained, or baked, with salt Cooked	27	0.66 g	6.5 g	0.26 g
Peppers, sweet, green, cooked, boiled, drained, without salt Cooked	28	0.92 g	6.7 g	0.2 g
Peppers, sweet, green, cooked, boiled, drained, with salt Cooked	26	0.92 g	6.1 g	0.2 g
Carrots, canned, cooked, no added fat Cooked	25	0.64 g	5.5 g	0.19 g
Tomatoes, red, ripe, canned, stewed Cooked	26	0.91 g	6.2 g	0.19 g
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, without salt Cooked	25	1.3 g	5.5 g	0.2 g
Squash, summer, crookneck and straightneck, frozen, cooked, boiled, drained, with salt Cooked	25	1.3 g	5.5 g	0.2 g

Per 100 g. Calories in kcal. n/a: not reported by the source.

Source of the nutrition information

USDA FoodData Central: SR Legacy, record 170413. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.

Last updated: November 6, 2026. Data quality score: 100/100 (how it is calculated).

General nutrition information, not medical advice. Individual needs differ; see our disclaimer.