Protein in food · Vegetables, fruit & tofu

How much protein is in onions?

One medium yellow onion (110 g) has 1.2 g of protein (44 kcal); 100 g has 1.1 g.

Feast Factsper 100 g

PER 100 GProtein

1.1g

Calories40

Carbohydrate9.3g

Fiber1.7g

Sugars4.2g

Fat0.1g

Saturated0g

Sodium4 mg

2.8 g protein per 100 kcal · USDA FoodData Central

Protein verdictLow in protein

Only 1.1 g of protein per 100 g (2.8 g per 100 kcal, 11% of its calories).

25 g of protein from onions alone takes 2273 g (about 21 medium yellow onions) and 909 kcal.

#28 of 32 in Vegetables, fruit & tofu for protein per 100 g, #23 for protein per calorie.

How we rate protein →

Protein per portion

Protein, calories, carbs and fat in onions per portion
Portion	Protein	kcal	Carbs	Fat
100 g	1.1 g	40	9.3 g	0.1 g
1 oz (28 g)	0.3 g	11	2.6 g	0 g
1 cup (160 g)	1.8 g	64	15 g	0.2 g
1 medium (110 g)	1.2 g	44	10 g	0.1 g
1 large (150 g)	1.7 g	60	14 g	0.2 g
1 small (70 g)	0.8 g	28	6.5 g	0.1 g

One medium yellow onion (110 g) is 1% of a 120 g daily target, what our protein calculator gives a 165 lb person building muscle.

One USDA entry covers yellow onions and red onions, so they share these per-100 g numbers.

Most of its calories come from carbohydrate: about 93%.

How it compares

The 4 foods in the same aisle closest in calories per 100 g, ranked by protein per calorie. Per calorie, it has more protein than butternut squash and less than kale, broccoli and Brussels sprouts.

onions compared with similar foods, per 100 g
Food	Protein	kcal	Protein per 100 kcal
Kale	2.9 g	35	8.3 g
Broccoli	2.8 g	34	8.2 g
Brussels sprouts	3.4 g	43	7.9 g
Onions	1.1 g	40	2.8 g
Butternut squash	1 g	45	2.2 g

All 200 foods →

Recipes with onions

45 recipes in the Feast Mode library use onions, macros computed the same way.

Across the 45 library recipes that use it, a serving has 21 g of onions on average, which brings 0.2 g of protein: under 1% of the dish’s protein. It carries the most in Shakshuka with Feta, at 1% of the protein.

62G
PROTEIN

Creamy Green Chicken Enchiladas

80 min · 537 kcal

59G
PROTEIN

Creamy Cajun Tomato Pasta with Crispy Chicken

45 min · 637 kcal

57G
PROTEIN

Philly Cheesesteak Sandwiches

60 min · 672 kcal

56G
PROTEIN

Greek Chicken Bowls

50 min · 559 kcal

55G
PROTEIN

Cilantro Lime Chicken Burrito Bowls

55 min · 622 kcal

55G
PROTEIN

Beef Stroganoff

45 min · 623 kcal

54G
PROTEIN

Crispy Gnocchi with Chicken and Spinach

45 min · 610 kcal

53G
PROTEIN

Better-Than-Takeout Chicken Fried Rice

30 min · 608 kcal

Questions

How much protein is in one medium yellow onion?

One medium yellow onion (110 g) has 1.2 g of protein and 44 kcal, with 10 g of carbohydrate and 0.1 g of fat.

How much protein is in 100 g of onions?

100 g of onions has 1.1 g of protein, 40 kcal, 9.3 g of carbohydrate and 0.1 g of fat (USDA FoodData Central 170000).

Are onions a good source of protein?

Low in protein: Only 1.1 g of protein per 100 g (2.8 g per 100 kcal, 11% of its calories). Getting 25 g of protein from onions alone takes 2273 g (about 21 medium yellow onions) and 909 kcal.

Which has more protein, onions or Brussels sprouts?

Brussels sprouts, with 3.4 g of protein per 100 g against 1.1 g for onions. Per 100 kcal: onions 2.8 g, Brussels sprouts 7.9 g.

Source: USDA FoodData Central, SR Legacy 170000: “Onions, raw”, per 100 g. Portion numbers multiply those values by the portion weight. Estimates for information, not medical advice. How we calculate

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