Calories in Pyaaz (Onion): Nutrition, Portions, and Diet Tips
Calories in Pyaaz (Onion): Nutrition, Portions, and Diet Tips
Raw pyaaz has 40.0 kcal per 100 g, and one medium onion, about 110 g, has 44.0 kcal. In every 100 g you also get protein 1.1 g, carbohydrate 9.3 g, and fat 0.1 g. Since the calorie figure is small, onion normally fits easily into a day that is being tracked for weight management.
Nutrition Facts for Pyaaz (Onion)
The table below shows the full picture for raw pyaaz. The first row is the amount in 100 g. The second row is the serving used on this page, which is 1 medium onion (about 110 g).
| Food | Calories (kcal) | Protein (g) | Carbohydrate (g) | Fat (g) |
|---|---|---|---|---|
| Pyaaz (Onion), raw, per 100 g | 40.0 | 1.1 | 9.3 | 0.1 |
| Pyaaz (Onion), 1 medium onion (about 110 g) | 44.0 | 1.2 | 10.2 | 0.1 |
Read the numbers this way. Onion is not a protein food, since it has protein 1.1 g per 100 g and protein 1.2 g in one medium onion. Almost all of its energy sits in carbohydrate, with 9.3 g per 100 g and 10.2 g in one medium onion, while fat is only 0.1 g in the 100 g amount and 0.1 g in the serving. That is why onion feels light on the plate and is usually used as a base, a salad, or a garnish rather than as the main item of a meal.
Pyaaz (Onion) Portions in Pakistani Kitchens
In most Pakistani homes, pyaaz shows up in more meals than people realise. A plate of salad with sliced onion, a few raw rings served with daal chawal, chopped onion browned for the base of a salan, a tarka poured over daal, onion layered into biryani, or onion folded into a sabzi and omelette all add up across the day. Each of these uses is small on its own, so the total often stays modest.
The serving to keep in mind is 1 medium onion (about 110 g), which gives 44.0 kcal. If you slice one medium onion into your daily salad, you are adding roughly that amount to the day. If the same onion is sliced across three meals, each part simply shares that figure. The number to watch is not the onion itself but what travels with it, because oil, ghee, and fried batter add far more calories than the vegetable does.
Pyaaz (Onion) Compared With Other Foods
When you line up the usual salad vegetables, the differences are small but useful. Tamatar (Tomato) has 18.0 kcal per 100 g, and 1 medium tomato (about 123 g) has 22.1 kcal. Kheera (Cucumber) has 15.0 kcal per 100 g, and 1 cup sliced (about 100 g) has 15.0 kcal. Against these, pyaaz sits higher at 40.0 kcal per 100 g, or 44.0 kcal for 1 medium onion (about 110 g), though all three remain light foods in practice. A salad made from these items is unlikely to move your daily total much, so you can mix and match them freely within your plan.
Is Pyaaz (Onion) Good for Weight Loss?
Pyaaz can fit a calorie controlled diet, and it can fit it well, but no single food decides the result. Weight management comes down to the total calories you eat across the day, the size of your portions, and the habits you repeat. Because one medium onion, about 110 g, has only 44.0 kcal, onion is an easy way to add volume and taste to daal, sabzi, and salad without pushing the day's total up sharply. The honest point is simple: pyaaz supports a balanced plate, and portion size decides the outcome.
How to Eat Pyaaz (Onion) Wisely
- Measure a rough portion instead of guessing. One medium onion (about 110 g) has 44.0 kcal, and 100 g has 40.0 kcal, so the maths stays simple.
- Use raw pyaaz in salad and raita when you want volume with very few calories, since fat is only 0.1 g per 100 g.
- When you brown onion for a salan, count the oil or ghee separately. Those add calories that are not listed in this table.
- Spread the onion across meals rather than using several at once in one dish, so the day's total stays easy to track.
Who Should Be Careful
If you are managing diabetes, are pregnant, or have kidney or heart conditions, speak to a qualified doctor before making big changes to what you eat, including how much raw pyaaz you take daily. Onion is a common food and generally well tolerated, but individual needs differ, and a doctor who knows your case can guide your portions and your overall plan.
FAQ
How many calories are in one medium onion? One medium onion, about 110 g, has 44.0 kcal. In that same serving you get protein 1.2 g, carbohydrate 10.2 g, and fat 0.1 g, so it is a light addition to almost any meal.
How many calories are in 100 g of raw pyaaz? Raw pyaaz has 40.0 kcal per 100 g, with protein 1.1 g, carbohydrate 9.3 g, and fat 0.1 g. The values come from Onions, raw, USDA FoodData Central, fdcId 170000.
Does cooking change the calories in pyaaz? The onion itself keeps the same calorie figure, but the oil, ghee, or butter used while frying or browning it adds to the total. If you are counting calories, log the cooking fat along with the vegetable for an honest picture of the dish.
If weight management is the goal, the calorie calculator can help plan the day, and Active Detox is available at Clinicaly, with more options in all products. For more numbers, see Pakistani food calories, read the DRAP safety guide, learn more about Clinicaly, or reach us through contact.
Data source: USDA FoodData Central, Onions, raw, fdcId 170000. Values per 100 g; serving values are approximate. Medical disclaimer: this page is for general information only and is not medical advice. Consult a qualified doctor before changing your diet.