Onions, cooked, as ingredient: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Sweet, aromatic, and deeply flavorful when cooked, onions form the foundational savory base for a vast array of dishes, adding depth and complexity.
Per 100g reference serving, Onions, cooked, as ingredient provides 47 kcal of energy, 1.29g protein (10% of calories), 11g total carbohydrates (88% of calories, including 2g dietary fiber and 4.99g sugars), and 0.12g total fat (2% of calories).
Vitamins Profile in Onions, cooked, as ingredient (Per 100g)
Track how Onions, cooked, as ingredient contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 7.4 mg | 8.2% DV |
| Vitamin E (Alpha-Tocopherol) | 0.02 mg | 0.1% DV |
| Vitamin K (Phylloquinone) | 0.5 µg | 0.4% DV |
| Vitamin B1 (Thiamin) | 0.049 mg | 4.1% DV |
| Vitamin B2 (Riboflavin) | 0.03 mg | 2.3% DV |
| Vitamin B3 (Niacin) | 0.13 mg | 0.8% DV |
| Vitamin B6 (Pyridoxine) | 0.127 mg | 7.5% DV |
| Total Folate (Vitamin B9) | 19 µg | 4.8% DV |
| Folate (Dietary Folate Equivalents) | 19 µg | 4.8% DV |
| Natural Food Folate | 19 µg | 4.8% DV |
| Choline | 7.2 mg | 1.3% DV |
| Beta-Carotene | 1 µg | 0% DV |
| Lutein + Zeaxanthin | 4 µg | 0% DV |
Minerals & Electrolytes in Onions, cooked, as ingredient (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.25 mg | 1.4% DV |
| Calcium (Ca) | 27 mg | 2.1% DV |
| Magnesium (Mg) | 12 mg | 2.9% DV |
| Potassium (K) | 172 mg | 3.7% DV |
| Zinc (Zn) | 0.2 mg | 1.8% DV |
| Selenium (Se) | 0.6 µg | 1.1% DV |
| Phosphorus (P) | 34 mg | 2.7% DV |
| Copper (Cu) | 0.046 mg | 5.1% DV |
| Sodium (Na) | 5 mg | 0.2% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Omega-3 ALA (Alpha-Linolenic Acid) | 0.005 g | 0.3% DV |
| Linoleic Acid (Omega-6 PUFA) | 0.015 g | 0.1% DV |
| Monounsaturated Fat (MUFA) | 0.015 g | 0.1% DV |
| Polyunsaturated Fat (PUFA) | 0.02 g | 0.1% DV |
| Saturated Fat (SFA) | 0.049 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
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Frequently Asked Questions
100 grams of Onions, cooked, as ingredient contains 47 calories (kcal), 1.29g of protein, 11g of carbohydrates (2g fiber, 4.99g total sugars), and 0.12g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Onions, cooked, as ingredient has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -2.38 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Onions, cooked, as ingredient: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Onions, cooked, as ingredient by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.