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

Cratox team note

Frozen whole onions contain 35 kcal and 1.7 g of fiber per 100 g, making them a low-calorie addition to meals. Use them in soups or stir-fries for added flavor and nutrition without significantly increasing caloric intake.

onions frozen whole
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Onions, frozen, whole

🔥 35 Calories
💪 0.9g Protein
⚡ 8.4g Carbohydrates
🥑 0.1g Fat

At a glance

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

Category
Vegetables
Onions, frozen, whole
Energy density
Light
35 kcal per 100g
Macro energy profile
Carb-led
9% Protein · 88% Carbohydrates · 2% Fat
Glycemic profile
Low GI
GI 10 · GL 0.84
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

35
kcal/100g
Protein
0.9g
Carbohydrates
8.4g
Fat
0.1g
Glycemic Index:
10

About Onions, frozen, whole

Onions are a widely cultivated vegetable belonging to the Allium family, which also includes garlic and leeks. They are thought to have originated in Central Asia and have been used in various cuisines around the world for centuries. Frozen whole onions are a convenient way to enjoy their flavor and nutritional benefits, preserving their freshness and extending shelf life. They are often used as a base for sauces, soups, and stews, adding depth and richness to a variety of dishes. Nutritionally, frozen whole onions are low in calories, with approximately 35 calories per 100 grams. They provide a modest amount of protein, carbohydrates, and are virtually fat-free. This makes them an excellent addition to a balanced diet, contributing essential vitamins and minerals without adding significant calories. Additionally, they are a good source of dietary fiber, which aids in digestion, and contain antioxidants that support overall health.

Health Benefits

Rich in antioxidants that may reduce inflammation and oxidative stress.
May help lower blood sugar levels and improve insulin sensitivity.
Supports cardiovascular health by reducing cholesterol levels.
Contains compounds that may enhance immune function.
Aids in digestion due to its fiber content.
May have anticancer properties due to quercetin and sulfur compounds.
Promotes bone health by providing small amounts of calcium and magnesium.
Can help support weight loss efforts due to low calorie content.
Acts as a natural antihistamine, potentially alleviating allergy symptoms.
May improve skin health and appearance due to its vitamin content.

Recommended Food Pairings

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Onions and bell peppers - together they create a sweet and savory flavor base for stir-fries.
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Onions and garlic - a classic combination that enhances the flavor of many dishes.
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Onions and tomatoes - perfect for sauces and salsas, providing a balance of acidity and sweetness.
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Onions and mushrooms - great for soups and stews, adding umami richness.
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Onions and spinach - combine for nutrient-dense salads or sautéed dishes.

How to Consume

Serving size
Recommended serving is 150g, approximately 1 medium onion.
Frequency
Recommended frequency is 2-3 times per week.
  • •Sauté onions with olive oil for a flavorful base in dishes.
  • •Add to salads for crunch and flavor.
  • •Incorporate into soups or stews for depth.
  • •Roast onions with vegetables for a sweet caramelized flavor.
  • •Blend into sauces for added richness.

Selection & Storage

How to choose:

  • ✓Select frozen onions that are firm and free from ice crystals or frost.
  • ✓Check for packaging integrity; avoid bags with tears or leaks.
  • ✓Look for bright, vibrant color without brown spots or discoloration.
  • ✓Ensure the onions are stored at a consistent freezing temperature.
Storage
Store frozen onions at 0°F (-18°C) or lower in a sealed bag.
Shelf life
Frozen whole onions can last 10-12 months in the freezer.

Warnings & Contraindications

  • ⚠️Individuals with onion allergies should avoid consumption.
  • ⚠️People with gastrointestinal conditions may experience discomfort.
  • ⚠️Excessive consumption may lead to digestive discomfort or gas.
  • ⚠️Cooking onions at high temperatures may produce harmful compounds.

Frequently Asked Questions

How many calories does Onions, frozen, whole have?

Onions, frozen, whole contain approximately 35 calories per 100 grams. This low-calorie count makes them a great addition to various dishes without significantly adding to the total calorie intake.

Is Onions, frozen, whole healthy?

Yes, Onions, frozen, whole are healthy as they are low in calories, rich in fiber, and contain important vitamins and minerals. Their antioxidant properties may also contribute to overall health.

How should Onions, frozen, whole be stored?

Onions, frozen, whole should be stored in a freezer at 0°F (-18°C) or lower in a sealed bag to maintain quality. They can last up to 10-12 months if kept properly.

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

Eating Onions, frozen, whole can provide health benefits such as improved digestion due to fiber, cardiovascular support, and antioxidant properties that help reduce inflammation.

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

A recommended portion is about 150 grams, or one medium onion, 2-3 times a week, fitting well within a balanced diet.

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