White onion
Low GI
GL 2.1 per piece (150 g) · GL 1.4 per 100 g
- Very low glycemic load
- Moderate carbohydrate density
White onion has a glycemic index of 15, the same as plain Whole Onion (15). One piece (150 g) adds a glycemic load of 2.1.
Updated Jul 4, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
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Forms of Whole Onion
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White onion is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 tablespoon | 10 g | 0.1 |
| 1 medium | 150 g | 2.1 |
| 1 cup | 160 g | 2.2 |
Nutrition Facts (per 100g)
per 100g
| Calories | 40 kcal |
| Carbohydrates | 9.3 g |
| Sugars (Total) | 4.2 g |
| Natural | 4.2 g |
| Added | 0 g |
| Fiber | 1.7 g |
| Soluble | 0.5 g |
| Insoluble | 1.2 g |
| Protein | 1.1 g |
| Fat | 0.1 g |
| Saturated | 0.03 g |
| Unsaturated | 0.02 g |
| Sodium | 4 mg |
Processing Level
Why this score?
- Very low glycemic load
- Rich in prebiotic fiber and antioxidants
- Extremely low calorie density
- Moderate carbohydrate density
- Lower fiber-to-carb ratio than leafy greens
Allergens
No EU-14 allergen listed
Recipes with White onion
-
Escalivada (Catalan Smoky Roasted Vegetables with Anchovies) 65 min · 11 ingredients · medium -
Low-GI Ćevapi with Quick Ajvar and Cabbage Salad 30 min · 11 ingredients · advanced -
Low-GI Huevos Rancheros 25 min · 12 ingredients · advanced -
Low-GI Kålpudding (Swedish Cabbage and Beef Bake) 50 min · 9 ingredients · medium
Frequently Asked Questions
What is the glycemic index of White onion?
White onion has a glycemic index of 15 (Low). One piece (150 g) has a glycemic load of 2.1; per 100 g the glycemic load is 1.4.
Is White onion good for people with insulin resistance?
White onion has a low glycemic index (15), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Whole Onion has the lowest glycemic load?
Among the forms of Whole Onion in this database, Boiled onion has the lowest glycemic load (1 per 100 g).
Check White onion in the Logi app, with your portion.
