Foods/Vegetables/Onion

Vegetables · meal

Onion

1 serving · 100 g40 kcal

A balanced vegetable contributor — a little of a lot, with no single standout.

Macros

Per serving

40 kcal

Energy

1.1g

Protein

9.3g

Carbs

0.1g

Fat

1.7g

Fiber

Protein 1.1 gCarbs 9.3 gFat 0.1 g

40 kcal / 100 g. This record’s serving is 100 g — both columns match.

What a serving covers

% of a day’s needs

Per 1 serving (100 g), as a share of a reference adult — male, 35, moderately active.

Balanced contributor. Nothing here clears 20% in a serving — onion gives a little of a lot. The bars are short on purpose; that’s honest.

Good source of

No single standout — and that’s fine.
Nothing in onion clears 20% of a day’s RDA in one serving. It’s a balanced contributor: a little of several nutrients, best read as a base the solver builds on.

Pairs well with

What fills onion’s gaps?

Onion is lighter on Vitamin D, Calcium — these round it out into a fuller glass.

a fuller
glass

Hemp seedsAdds Omega-3 ALA & Manganese+ Omega-3 ALA+ Manganese+ Magnesium TofuAdds Calcium & Iron+ Calcium+ Iron+ Copper 2% milkAdds Vitamin B12 & Iodine+ Vitamin B12+ Iodine+ Phosphorus

Build this into your day

Pairings are computed from the solver.

How much to use

The realistic dose

A serving or two fits comfortably.

Serving: 1 serving = 100 g

Generous to use, with room before it crowds out variety.

Common questions

Onion, in brief

How many calories are in onion?

1 serving (100 g) of onion has about 40 calories.

What is onion high in?

Onion has no single standout nutrient — it's a balanced contributor, with Vitamin B6 highest at 9% of a day's needs.

Is onion good in a smoothie?

S8D usually places onion as a meal-role food alongside the smoothie.

Keep exploring

More vegetables

All foods →

Nutrient guides

Vitamin B6 Vitamin C Manganese Folate (DFE) Thiamin (B1) Phosphorus

Put onion to work.

S8D solves a full day of nutrition around the foods you like — in one blend.

Solve my day