Onion has a low glycemic index of 10 (typical range 5 to 18). A serving of 1 medium (2-1/2" dia) (110 g) has a glycemic load of 1, which is low. Per 100 g it provides 40 calories, 1.1 g protein, 9.3 g carbohydrate (1.7 g fiber, 4.2 g sugars) and 0.1 g fat.
Serving used for glycemic load: 1 medium (2-1/2" dia) (110 g).
| Nutrient | Per 100 g | Per serving |
|---|---|---|
| Calories | 40 kcal | 44 kcal |
| Protein | 1.1 g | 1.2 g |
| Carbohydrate | 9.3 g | 10.3 g |
| Fiber | 1.7 g | 1.9 g |
| Sugars | 4.2 g | 4.7 g |
| Fat | 0.1 g | 0.1 g |
| Saturated fat | 0 g | 0 g |
| Sodium | 4 mg | 4 mg |
| Potassium | 146 mg | 161 mg |
Other vegetables with a lower glycemic load per serving:
| Food | GI | GL / serving |
|---|---|---|
| Brussels Sprouts | 15 | 1 |
| Green Beans | 15 | 1 |
| Okra | 15 | 1 |
| Bamboo Shoot | 10 | 0 |
| Red Cabbage | 10 | 0 |
Onion has a glycemic index of 10, which is low (low is 55 or under, high is 70 or over). The glycemic load of a 1 medium (2-1/2" dia) (110 g) serving is 1, which is low.
Glycemic load is the better guide, because it accounts for portion size. A serving of onion has a glycemic load of 1 (low). Eating it with protein, fat or fiber slows absorption further. This is general information, not medical advice; people with diabetes should follow their clinician's guidance.
Onion has 40 calories per 100 g, and about 44 calories in a 1 medium (2-1/2" dia) (110 g) serving.
Onion is NOVA group 1: unprocessed or minimally processed.
Photograph your plate, scan a barcode or say what you ate. NutriOptio grades every food for glycemic load, Nutri-Score and processing, weighted to your goal.
Open the free web appGlycemic index: NutriOptio's reference table, compiled from the University of Sydney GI database and the international tables of glycemic index and glycemic load; the range reflects variation across studies, ripeness and preparation. Nutrition: USDA FoodData Central, SR Legacy, “Onions, raw” (FDC 170000). Glycemic load = GI × available carbohydrate (carbohydrate minus fiber) per serving ÷ 100. Nutri-Score computed with the 2017 general-food algorithm. NOVA group 1 follows from the NOVA definition: a whole food, only cleaned, dried or cooked.
General information, not medical advice.
Glycemic load explainedGlycemic index guideNutri-ScoreNOVAAll foods
