Nutrition database
Onions and garlic nutrition facts
Onions, garlic, leeks, shallots and scallions. They are usually eaten in small amounts, so per-serving numbers are small; compare per 100 g to see the differences.
| Food | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| Garlic | 1 clove | 4 | 0.2 g | 1 g | <0.1 g |
| Onion | 1 medium (2-1/2" dia) | 44 | 1.2 g | 10.3 g | 0.1 g |
| Green Onions | 1 cup, chopped | 32 | 1.8 g | 7.3 g | 0.2 g |
| Leeks | 1 cup | 54 | 1.3 g | 12.6 g | 0.3 g |
| Onion Rings | 1 cup | 132 | 2 g | 16.2 g | 6.9 g |
| Sauteed Onions | 1 cup chopped | 107 | 0.8 g | 6.8 g | 9.4 g |
| Shallots | 1 tbsp chopped | 7 | 0.3 g | 1.7 g | <0.1 g |
| Sweet Onion | 1 NLEA serving | 47 | 1.2 g | 11.2 g | 0.1 g |
| Leeks Boiled | 1 leek | 38 | 1 g | 9.4 g | 0.2 g |
| Leeks Boiled with Salt | 1 leek | 38 | 1 g | 9.4 g | 0.2 g |
| Leeks Freeze-Dried | 1 tbsp | 1 | <0.1 g | 0.1 g | <0.1 g |
| Onion Rings Frozen Unprepared | 6 rings | 219 | 2.7 g | 26 g | 12 g |
| Onions Boiled | 1 medium | 41 | 1.3 g | 9.5 g | 0.2 g |
| Onions Boiled with Salt | 1 medium | 39 | 1.3 g | 9 g | 0.2 g |
| Onions Canned | 1 onion | 12 | 0.5 g | 2.5 g | 0.1 g |
| Onions Frozen Chopped | 1/3 package (10 oz) | 28 | 0.8 g | 6.5 g | 0.1 g |
| Onions Frozen Chopped Boiled | 1 tbsp chopped | 4 | 0.1 g | 1 g | <0.1 g |
| Onions Frozen Chopped Boiled with Salt | 1 tbsp chopped | 4 | 0.1 g | 0.9 g | <0.1 g |
| Onions Frozen Whole | 1/3 package (10 oz) | 33 | 0.8 g | 8 g | 0.1 g |
| Onions Frozen Whole Boiled | 1 cup | 59 | 1.5 g | 14.1 g | 0.1 g |
| Onions Frozen Whole Boiled with Salt | 1 cup | 55 | 1.5 g | 12.8 g | 0.1 g |
| Shallots Freeze-Dried | 1 tbsp | 3 | 0.1 g | 0.7 g | <0.1 g |
| Welsh Onions | 100 g | 34 | 1.9 g | 6.5 g | 0.4 g |
| Young Green Onion Tops | 1 cup chopped | 19 | 0.7 g | 4.1 g | 0.3 g |
Per-100 g figures compare foods on equal weight. Per-serving figures in the table use each food's default USDA serving.
Download the onions and garlic calorie chart (printable PDF)
Onions and garlic compared, per 100 g
- Most protein per 100 g: Leeks Freeze-Dried (15.2 g), Shallots Freeze-Dried (12.3 g), Garlic (6.36 g).
- Fewest calories per 100 g: Onions Canned (19), Onions Frozen Chopped Boiled with Salt (26), Onions Frozen Whole Boiled with Salt (26).
- Most fiber per 100 g: Shallots Freeze-Dried (15.7 g), Leeks Freeze-Dried (10.4 g), Shallots (3.2 g).
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