Cratox AI
Reviewed by Cratox Nutrition Team · Updated November 13, 2025
Vivid close-up shot of organic red and yellow onions with natural texture in a basket.
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Onions, yellow, raw

🔥 38 Calories
💪 0.8g Protein
⚡ 8.6g Carbohydrates
🥑 0.1g Fat

At a glance

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

Category
Vegetables
Onions, yellow, raw
Energy density
Light
38 kcal per 100g
Macro energy profile
Carb-led
8% Protein · 89% Carbohydrates · 2% Fat
Glycemic profile
Low GI
GI 10 · GL 1
Notable signals
Low in fatLow in sugarLow in sodiumUSDA data

Nutritional Information

38
kcal/100g
Protein
0.8g
Carbohydrates
8.6g
Fat
0.1g
Glycemic Index:
10

About Onions, yellow, raw

Yellow onions, a staple in kitchens worldwide, belong to the Allium family, which also includes garlic and shallots. Originating in Asia and the Mediterranean, they have been cultivated for thousands of years due to their robust flavor and versatility. Yellow onions are characterized by their brownish-yellow skin and white flesh, making them an essential ingredient in many dishes, from soups to stir-fries. Their unique flavor profile becomes sweeter upon cooking, allowing them to enhance the taste of numerous meals.

Nutritionally, yellow onions are low in calories, with just 38 calories per 100 grams. They are rich in vitamins and minerals, including vitamin C, potassium, and various antioxidants, which contribute to their health benefits. Onions are often used for their flavoring properties but also serve as a source of dietary fiber. Their health-promoting compounds may help support heart health and boost the immune system, making them a valuable addition to a balanced diet.

Health Benefits

Rich in antioxidants, which may protect against chronic diseases.
Supports heart health by lowering blood pressure and cholesterol levels.
May help regulate blood sugar levels, beneficial for diabetics.
Contains anti-inflammatory properties, aiding in reducing inflammation.
Supports digestive health with dietary fiber content.
May improve bone density due to its rich flavonoid content.
Enhances immune function, reducing the duration of colds.
May help prevent certain types of cancer, including stomach and colorectal cancers.
Promotes skin health through its antioxidant and anti-inflammatory properties.
May aid in weight management due to low calorie and high fiber content.

Recommended Food Pairings

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Onions and Garlic - the perfect flavor base for many dishes.
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Onions and Tomatoes - enhance each other's flavor in sauces and salads.
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Onions and Bell Peppers - classic combination in stir-fries and fajitas.
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Onions and Meat - adds moisture and flavor to meats when caramelized.
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Onions and Cheese - the sweetness of onions pairs well with savory cheeses.

How to Consume

Serving size
Recommended serving: 100g (1 medium onion)
Frequency
Recommended frequency: 3-5 times per week
  • •Use raw in salads for a crunchy texture.
  • •Sauté to bring out the sweetness in dishes.
  • •Caramelize for a rich flavor in sauces.
  • •Add to soups for depth of flavor.
  • •Grill or roast as a side dish.

Selection & Storage

How to choose:

  • ✓Choose firm onions with dry, papery skins.
  • ✓Avoid onions with soft spots or sprouting.
  • ✓Select onions that are heavy for their size.
  • ✓Look for uniform color without blemishes.
Storage
Store in a cool, dry place with good ventilation, ideally at 4-10°C (40-50°F) and low humidity.
Shelf life
Shelf life: 2-3 months in a cool, dry place; 1-2 weeks in the refrigerator.

Warnings & Contraindications

  • ⚠️Individuals with onion allergies should avoid consumption.
  • ⚠️People with gastrointestinal disorders may experience discomfort.
  • ⚠️Excessive consumption may cause digestive discomfort or heartburn.
  • ⚠️Cooking onions at high temperatures can create harmful compounds.

Frequently Asked Questions

How many calories does Onions, yellow, raw have?

Onions, yellow, raw contain approximately 38 calories per 100 grams, making them a low-calorie food choice that can add flavor and nutrition to a variety of dishes.

Is Onions, yellow, raw healthy?

Yes, yellow onions are healthy as they are low in calories and packed with vitamins, minerals, and antioxidants. Their consumption is linked to numerous health benefits, including improved heart health and enhanced immune function.

How should Onions, yellow, raw be stored?

Store yellow onions in a cool, dark, and well-ventilated place. They can last for several months if kept in dry conditions. For optimal freshness, avoid refrigerating unless they are cut, in which case, seal them in an airtight container.

What are the benefits of eating Onions, yellow, raw?

Eating raw yellow onions can provide a variety of health benefits, including boosting heart health, supporting digestive function, and offering anti-inflammatory and antioxidant properties that may help reduce the risk of chronic diseases.

How much Onions, yellow, raw can I eat per day?

A recommended portion is around 100 grams of raw yellow onions per day, which can be incorporated into salads, sandwiches, or cooked dishes, ensuring a balanced intake of nutrients.

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