USDA reference food

Onions, green, cooked

1 cup of onions, green, cooked (225 g) has 140 calories, 5g of protein, 7g of fat and 7g of fiber (USDA FoodData Central, the dietary survey database (FNDDS), FDC 2709953). It is one of 3 USDA descriptions of green onions.

FoodData Central 2709953, the dietary survey database (FNDDS), in the April 30, 2026 release; USDA record.

Nutrition Facts

Serving size1 cup (225g)

AmountPortion

Amount per serving

Calories140

% Daily Value*

Total Fat 7g9%

Saturated Fat 2g9%

Trans Fat not declared

Cholesterol <5mg2%

Sodium 360mg16%

Total Carbohydrate 19g7%

Dietary Fiber 7g24%

Total Sugars 6g

Includes Added Sugars not declared

Protein 5g9%

Vitamin D 0mcg0%

Calcium 190mg14%

Iron 3.8mg21%

Potassium 710mg15%

* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.

USDA values per 100 g (the dietary survey database (FNDDS)), scaled to the portion. Check the USDA record.

Protein per 100 g: 2.1g; more than 24% of 8,218 USDA reference foods
Calories per 100 g: 63; more than 18% of reference foods
Fiber per 100 g: 3g; more than 80% of reference foods

What a portion gives you

Fiber 7g24%

Protein 5g9%

Potassium 710mg15%

Calcium 190mg14%

Iron 3.8mg21%

Sodium 360mg16%

Ticks: 5% of the Daily Value (FDA: low) and 20% (high)

Source: USDA FoodData Central, the dietary survey database (FNDDS) (FDC 2709953); FDA Daily Values, 21 CFR 101.9.

Also rich in

Vitamin K536 µg in 1 cup (225 g), 447% of the Daily Value
Vitamin C41 mg in 1 cup (225 g), 46% of the Daily Value
Folate140 µg DFE in 1 cup (225 g), 35% of the Daily Value
Copper0.2 mg in 1 cup (225 g), 24% of the Daily Value
Vitamin A151 µg RAE in 1 cup (225 g), 17% of the Daily Value
Vitamin E2.4 mg in 1 cup (225 g), 16% of the Daily Value
Riboflavin0.2 mg in 1 cup (225 g), 15% of the Daily Value
Magnesium52 mg in 1 cup (225 g), 12% of the Daily Value
Vitamin B60.2 mg in 1 cup (225 g), 11% of the Daily Value
Thiamin0.1 mg in 1 cup (225 g), 11% of the Daily Value

Source: USDA FoodData Central (FDC 2709953), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.

Where the calories come from: 47% carbohydrate, 41% fat and 12% protein (4 calories a gram of protein or carbohydrate, 9 of fat).

Where it sits among USDA reference foods

Per 100 g	This food	Share with less
Calories	63.0	18%
Protein	2.09 g	24%
Total fat	3.21 g	41%
Carbohydrate	8.37 g	52%
Fiber	3.00 g	80%
Total sugars	2.66 g	59%
Sodium	161 mg	63%

Source: USDA FoodData Central, SR Legacy and Foundation Foods: the 6,012 to 8,218 reference foods that report each value; the share of them with less per 100 g.

Every nutrient in this record (65)

The portion is 1 cup (225 g); % DV is for that portion.

Energy, macronutrients and sugars (12)

Nutrient	Per portion	Per 100 g	% DV
Protein	4.70 g	2.09 g	9%
Total lipid (fat)	7.22 g	3.21 g	9%
Carbohydrate, by difference	18.8 g	8.37 g	7%
Energy	142 kcal	63.0 kcal
Alcohol, ethyl	0 g	0 g
Water	191 g	85.0 g
Total Sugars	5.99 g	2.66 g
Fiber, total dietary	6.75 g	3.00 g	24%
Cholesterol	4.50 mg	2.00 mg	2%
Fatty acids, total saturated	1.84 g	0.82 g	9%
Fatty acids, total monounsaturated	2.46 g	1.09 g
Fatty acids, total polyunsaturated	2.12 g	0.94 g

Minerals (9)

Nutrient	Per portion	Per 100 g	% DV
Calcium, Ca	187 mg	83.0 mg	14%
Iron, Fe	3.80 mg	1.69 mg	21%
Magnesium, Mg	51.8 mg	23.0 mg	12%
Phosphorus, P	94.5 mg	42.0 mg	8%
Potassium, K	709 mg	315 mg	15%
Sodium, Na	362 mg	161 mg	16%
Zinc, Zn	0.99 mg	0.44 mg	9%
Copper, Cu	0.21 mg	0.095 mg	24%
Selenium, Se	1.57 µg	0.70 µg	3%

Vitamins (23)

Nutrient	Per portion	Per 100 g	% DV
Retinol	29.3 µg	13.0 µg
Vitamin A, RAE	151 µg	67.0 µg	17%
Carotene, beta	1,469 µg	653 µg
Carotene, alpha	0 µg	0 µg
Vitamin E (alpha-tocopherol)	2.41 mg	1.07 mg	16%
Vitamin D (D2 + D3)	0 µg	0 µg	0%
Cryptoxanthin, beta	0 µg	0 µg
Lycopene	0 µg	0 µg
Lutein + zeaxanthin	2,768 µg	1,230 µg
Vitamin C, total ascorbic acid	41.0 mg	18.2 mg	46%
Thiamin	0.13 mg	0.056 mg	11%
Riboflavin	0.20 mg	0.087 mg	15%
Niacin	1.28 mg	0.57 mg	8%
Vitamin B-6	0.18 mg	0.082 mg	11%
Folate, total	140 µg	62.0 µg
Vitamin B-12	0 µg	0 µg	0%
Choline, total	15.3 mg	6.80 mg	3%
Vitamin K (phylloquinone)	536 µg	238 µg	447%
Folic acid	0 µg	0 µg
Folate, food	140 µg	62.0 µg
Folate, DFE	140 µg	62.0 µg	35%
Vitamin E, added	0 mg	0 mg
Vitamin B-12, added	0 µg	0 µg

Fatty acids (19)

Nutrient	Per portion	Per 100 g
SFA 4:0	0.047 g	0.021 g
SFA 6:0	0.034 g	0.015 g
SFA 8:0	0.020 g	0.0090 g
SFA 10:0	0.045 g	0.020 g
SFA 12:0	0.054 g	0.024 g
SFA 14:0	0.17 g	0.076 g
SFA 16:0	1.03 g	0.46 g
SFA 18:0	0.37 g	0.16 g
MUFA 18:1	2.37 g	1.05 g
PUFA 18:2	1.90 g	0.84 g
PUFA 18:3	0.23 g	0.10 g
PUFA 20:4	0.0023 g	0.0010 g
PUFA 22:6 n-3 (DHA)	0 g	0 g
MUFA 16:1	0.038 g	0.017 g
PUFA 18:4	0 g	0 g
MUFA 20:1	0.032 g	0.014 g
PUFA 20:5 n-3 (EPA)	0 g	0 g
MUFA 22:1	0 g	0 g
PUFA 22:5 n-3 (DPA)	0 g	0 g

Source: USDA FoodData Central, FDC 2709953: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.

Other ways to eat green onions

USDA lists 3 preparations of green onions. The green onions page puts them side by side, per 100 g and per portion.

Compare every green onions preparation

Next questions

Foods A to Z
Compare two foods side by sidecalories, sugar, sodium and protein per 100 g and per portion

Sources for this page

USDA FoodData Central: this record and every record it is compared with, April 30, 2026 release. fdc.nal.usda.gov
FoodData Central documentation: what branded, SR Legacy, Foundation and survey records are. fdc.nal.usda.gov
USDA Food and Nutrient Database for Dietary Studies: survey foods and their household portions. ars.usda.gov
21 CFR 101.9, Nutrition labeling of food: the label format, its rounding and the Daily Values. ecfr.gov
21 CFR 101 subpart D, Nutrient content claims: the FDA thresholds the comparisons count. ecfr.gov
FDA, How to Understand and Use the Nutrition Facts Label: the 5% and 20% Daily Value rule. fda.gov