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  • Nutrition Hub

Red Onion

Red onions stand out from other onion varieties thanks to their higher concentrations of quercetin and anthocyanin antioxidants. They add both flavor and meaningful nutritional value to dishes.
  • Nutrition Facts

Serving Size: 1 medium (110g)

  • Calories: 46
  • Calories: 46
  • Fiber: 2g
  • Sugar: 4.7g
  • Protein: 1.3g
  • Fat: 0.1g
  • Key Nutrients
Vitamin C, Quercetin, Chromium
  • Key Vitamins
Vitamin C (14% DV), Vitamin B6 (8% DV), Folate (5% DV), Vitamin B1
  • Essential Minerals
Chromium, Manganese, Potassium
  • Glycemic Impact
What’s This?
  • Glycemic Index (GI)
  • GI Score
  • Glycemic Load (GL)
  • GI per 100g:
  • Impact
  • Glycemic Scale Rating
Low (0-55)
Medium (56-69)
High (70+)
0 20 40 60 80 100
Fresh red onion, whole and sliced, on white background
Fresh red onion, whole and sliced, on white background
  • Health Benefits:

    • Exceptionally rich in quercetin, a flavonoid antioxidant concentrated in the outer layers, studied for anti-inflammatory properties.

    • Contains chromium, a trace mineral that may support healthy blood sugar metabolism.

    • Provides organosulfur compounds (allyl sulfides), which research suggests may support cardiovascular health.

    • A source of prebiotic fiber (fructooligosaccharides), which feeds beneficial bacteria in the gut.

    • The deep red-purple color indicates a higher concentration of anthocyanins compared to white or yellow onions.
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What’s This?

Glycemic Index (GI)

GI measures how fast a food raises blood sugar.

Glycemic Load (GL)

Tells you how big that rise actually is once portion size is factored in.

Example:

Watermelon has a high GI (it digests quickly) but a low GL because a normal serving doesn’t
contain many carbs so the actual blood-sugar impact is small.

Why it matters:

Understanding both GI and GL gives you a clearer picture of how foods affect your blood sugar both the speed of the rise and the true impact based on the portion you eat.