Onion Calories – Raw vs Cooked
Raw and cooked onions — a kitchen staple with surprisingly low calories
Onions are one of the most commonly used ingredients in cooking — and one of the most underestimated in terms of what they actually cost in calories. Whether raw in a salad or caramelized in a pan, the calorie difference matters more than most people think.
⚡ Quick Answer: 1 cup of raw chopped onion (160g) has 64 calories. Caramelized onions (same amount) can jump to 150-200 calories due to oil used in cooking. Raw onion adds flavor for almost no calorie cost.
📋 This guide covers: Raw vs cooked calories, onion types comparison, nutrition facts, caramelized vs raw, and how to use onions smartly in a diet.
Onion Calories — Raw vs Cooked
| Form | Serving | Calories | Sugar |
|---|---|---|---|
| Raw (chopped) | 1 cup (160g) | 64 | 9.2g |
| Raw (1 medium onion) | 110g | 44 | 6.3g |
| Boiled (no oil) | 1 cup (210g) | 92 | 13g |
| Sauteed (with 1 tbsp oil) | 1 cup (210g) | 210 | 12g |
| Caramelized (with oil) | 1/2 cup (110g) | 160 | 16g |
| Fried Onion Rings | 8-9 rings (83g) | 276 | 3g |
| French Fried Onions (canned) | 2 tbsp (7g) | 45 | 0.4g |
Onion Types — Calorie Comparison
| Onion Type | Serving | Calories | Best Use |
|---|---|---|---|
| Yellow Onion | 1 medium (110g) | 44 | Cooking, soups |
| Red Onion | 1 medium (110g) | 44 | Raw salads, pickling |
| White Onion | 1 medium (110g) | 44 | Mexican dishes, salsa |
| Spring Onion / Scallion | 1 cup (100g) | 32 | Garnish, stir fry |
| Shallots | 1 tbsp (10g) | 7 | Dressings, sauces |
Onion Nutrition Facts (1 Cup Raw, 160g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 64 | — |
| Carbohydrates | 15g | 5% |
| Fiber | 2.7g | 10% |
| Sugar | 9.2g | — |
| Protein | 1.8g | 4% |
| Vitamin C | 11.8mg | 13% |
| Folate | 30mcg | 8% |
| Quercetin | High | — |
Onion Calories FAQ
How many calories in a raw onion?
A medium raw onion (110g) has 44 calories. 1 cup of chopped raw onion (160g) has 64 calories.
Do caramelized onions have more calories?
Yes — caramelized onions cooked in oil can reach 150-200 calories per half cup due to the oil absorbed during cooking, not the onion’s own sugar.
How many calories in 100g of onion?
100g of raw onion has approximately 40 calories.
Which onion has the fewest calories?
All yellow, red, and white onions are nearly identical in calories. Scallions (spring onions) are slightly lower at 32 calories per cup.
Are onions good for weight loss?
Yes — raw onions add significant flavor for minimal calories and contain quercetin, which has anti-inflammatory benefits.
Want to calculate calories for your Subway order too?
Try Our Free Subway Calories Calculator →* Calorie values are approximate and may vary by onion variety and cooking method.
