Are Onions a Good Source Of Fiber? (Explained)

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Are Onions a Good Source Of Fiber

If you’re wondering if onions are a good source of fiber, this article is exactly what you’re looking for. Prepare to have all your questions about onions as a fiber source answered!

  • For starters, we will discuss the main topic, give you the exact amount of fiber and calories in onions and answer the main burning question.
  • In the second part, we will compare the fiber count in onions to other similar foods as a way of providing you with some alternatives for your diet.
  • Finally, we will give you the fiber amount in onions in different quantities.

Time to start digging into all this info, so read on!

Quick Answer: Are onions a good source of fiber? One medium-sized onion has 1.6 grams of fiber and 44 calories. While it might not seem as much, it means that for every 100 calories of onions you eat you will be getting 3.6 grams of fiber.

This makes onions a decent source of fiber! While they are not exactly amazing, and there are far better options out there, onions can find a place in your diet.

They shouldn’t be your main source of fiber, but they fulfill the role of a supplementary source of fiber really well. Once you get the majority of your daily fiber from your main sources, onions can be used to get that extra bit of fiber to reach your goal.

What is the goal you ask? Well, according to experts, we should eat 30 grams of fiber every day. With just onions, you would need to eat 19 medium-sized ones to reach this goal, which equates to 825 calories. Naturally, you really shouldn’t do this. 

By combining onions with other foods that are richer in fiber, you can create the best diet. This makes onions a decent source of fiber, but nothing more than that.

Now, let’s compare the fiber content in onions to other foods.

Comparing Fiber In Onions To Similar Foods

So, we now know that a medium-sized onion has 1.6 grams of fiber and 44 calories. (3.6 grams of fiber per 100 calories) Let’s compare onions to other similar foods to see which ones might be a better fiber source:

  • A cucumber (medium-sized) has 2.5 grams of fiber per 32.4 calories. (7.71 grams of fiber per 100 calories) Cucumbers have more than double the amount of fiber as onions, making them a superior choice.
  • A zucchini has 2 grams of fiber for the measly price of 33.3 calories. (6 grams of fiber per 100 calories) Zucchinis are also a better source of fiber than onions, not as good as cucumbers but still great.
  • A medium-sized eggplant has 17.2 grams of fiber and 143 calories. (12 grams of fiber per 100 calories) An eggplant has more than three times the amount of fiber as a medium-sized onion. It is an amazing source of fiber.
  • A parsnip has 3.5 grams of fiber per 69.6 calories. (5 grams of fiber per 100 calories) It is also a bit better than an onion when it comes to fiber.
  • Beets have 7.9 grams of fiber and 121.5 calories per cup. (6.5 grams of fiber per 100 calories) Beets are yet another vegetable that manages to outperform onions as a fiber source.
  • One medium-sized stalk of celery has 0.6 grams of fiber per 5.6 calories. (10.7 grams of fiber per 100 calories) It is another amazing source of fiber, coming second only to eggplants on this list. Of course, it is better than onions.

How Much Fiber Onions Contain By Quantity

  • 1 medium-sized onion has 1.6 grams of fiber and 44 calories.
  • Onions have 1.5 grams of fiber and 40 calories per 100 grams.
  • Onions have 0.4 grams of fiber and 11.3 calories per oz.

Wrap Up

Ultimately, onions are a decent source of fiber, but they shouldn’t be the main focus of your diet. While they do provide a reasonable amount of fiber, the world of vegetables is filled with much better choices. In our article, we named several better picks. Keep onions in your fiber-rich diet, but they can play a supporting role. Let some other foods be your main sources of fiber.

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