Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025

Cratox team note

Frozen chopped onions provide 29 kcal and 1.8 g of fiber per 100 g, making them a low-calorie option to enhance flavor and nutrition in meals. Use them in soups or stir-fries for added texture and taste.

Onions, frozen, chopped - nutritional information
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Onions, frozen, chopped

🔥 29 Calories
💪 0.8g Protein
⚡ 6.8g Carbohydrates
🥑 0.1g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Onions, frozen, chopped
Energy density
Light
29 kcal per 100g
Macro energy profile
Carb-led
10% Protein · 87% Carbohydrates · 3% Fat
Glycemic profile
Low GI
GI 10 · GL 1
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

29
kcal/100g
Protein
0.8g
Carbohydrates
6.8g
Fat
0.1g
Glycemic Index:
10

About Onions, frozen, chopped

Onions, frozen and chopped, are a convenient form of the allium vegetable, known for its strong flavor and versatility in various cuisines. Originating from Central Asia, onions have been cultivated for thousands of years and have become a staple ingredient worldwide. The freezing process preserves their nutrients and flavor, making them an excellent option for quick and easy meal preparation.

Nutritionally, frozen chopped onions are low in calories, with just 29 calories per 100 grams. They provide essential vitamins and minerals, contributing to overall health. With 0.80 grams of protein, 6.80 grams of carbohydrates, and only 0.10 grams of fat per serving, they are a healthy addition to a balanced diet. Their fiber content aids in digestion, while their natural sugars enhance the flavor of dishes. Onions also contain antioxidants that can promote health and well-being.

Health Benefits

Rich in antioxidants, which help combat oxidative stress.
May help lower blood sugar levels and improve insulin sensitivity.
Contains quercetin, an anti-inflammatory compound that can reduce inflammation.
Supports heart health by reducing cholesterol levels and blood pressure.
Promotes digestive health due to its fiber content.
May enhance bone density and prevent osteoporosis.
Has antibacterial properties that can support immune function.
Can aid in weight management due to low caloric content.
May improve respiratory health through anti-inflammatory effects.
Supports skin health by providing essential nutrients.

Recommended Food Pairings

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Onions and potatoes - the sweetness of onions complements the earthiness of potatoes in dishes such as mashed potatoes.
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Onions and tomatoes - the acidity of tomatoes balances the pungency of onions, perfect for sauces and salads.
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Onions and garlic - a classic combination that enhances the flavor profile of many savory dishes.
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Onions and bell peppers - together they create a flavorful base for stir-fries and fajitas.
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Onions and meat - onions add moisture and depth to various meat dishes, enhancing overall flavor.

How to Consume

Serving size
Recommended serving is 100g, approximately 1 cup chopped.
Frequency
Recommended frequency is 3-4 times per week.
  • •Add to soups and stews for enhanced flavor.
  • •Use in stir-fries with various vegetables and protein.
  • •Incorporate into sauces for added depth.
  • •Mix into salads for a crunchy texture.
  • •Roast with other vegetables for a sweet side dish.

Selection & Storage

How to choose:

  • ✓Select onions that are firm and heavy for their size.
  • ✓Avoid any that have soft spots or blemishes.
  • ✓Choose onions with dry, papery skins for optimal freshness.
  • ✓Check for a strong onion smell, which indicates freshness.
Storage
Store in a cool, dry place away from direct sunlight at temperatures between 0-4°C.
Shelf life
Frozen chopped onions can last up to 12 months when stored properly.

Warnings & Contraindications

  • ⚠️Individuals with onion allergies should avoid consumption.
  • ⚠️Those with certain gastrointestinal disorders may experience discomfort from high fiber content.
  • ⚠️Excessive consumption may lead to gastrointestinal discomfort or gas.
  • ⚠️Cooking onions at high temperatures can reduce their health benefits.

Frequently Asked Questions

How many calories does Onions, frozen, chopped have?

Onions, frozen and chopped, contain approximately 29 calories per 100 grams, making them a low-calorie food suitable for various diets.

Is Onions, frozen, chopped healthy?

Yes, onions are healthy due to their low calorie content, high fiber, and rich array of vitamins and antioxidants, which may benefit heart health and digestion.

How should Onions, frozen, chopped be stored?

Store frozen chopped onions in an airtight container in the freezer. For fresh onions, keep them in a cool, dark, dry place and consume within a few weeks.

What are the benefits of eating Onions, frozen, chopped?

Eating frozen chopped onions provides numerous health benefits, including improved heart health, enhanced digestion, and potential anti-inflammatory effects due to their antioxidant content.

How much Onions, frozen, chopped can I eat per day?

A serving size of 100 grams is recommended, and consuming them 3-4 times a week can be beneficial for a balanced diet.

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