Food guide

Onion Powder

Dehydrated ground onion for rubs and soups when fresh onion is impractical.

Plant-Based

Nutrition per 100 g

Standardised to 100 g of onion powder for fair comparison. Typical serving: 2 g — 7 kcal per 2 g serving.

Nutrition information for Onion Powder
Nutrient	Per 100 g	Per serving (2 g)	Per 100 kcal
Energy	350 kcal	7 kcal	100 kcal
Protein	10 g	0.2 g	2.9 g
Carbohydrate	80 g	1.6 g	22.9 g
Fat	0 g	0 g	0 g
Fibre	15 g	0.3 g	4.3 g

Figures are typical values and vary with variety, preparation and brand.

Micronutrients

Vitamins and minerals per 100 g of onion powder, with a typical serving and FDA Daily Value for adults.

Micronutrients for Onion Powder
Nutrient	Per 100 g	Per serving (2 g)	% DV
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	23.4 mg	0.47 mg	26%
Vitamin D	0 µg	0 µg	0%
Vitamin E	0.27 mg	0.005 mg	2%
Vitamin K	4.1 µg	0.082 µg	3%
Thiamin	0.46 mg	0.009 mg	38%
Riboflavin	0.08 mg	0.002 mg	6%
Niacin	0.32 mg	0.006 mg	2%
Vitamin B6	0.72 mg	0.014 mg	42%
Folate	64 µg	1.3 µg	16%
Vitamin B12	0 µg	0 µg	0%
Pantothenic acid	0.73 mg	0.015 mg	15%
Choline	39 mg	0.78 mg	7%
Minerals
Calcium	384 mg	7.7 mg	30%
Iron	3.9 mg	0.078 mg	22%
Magnesium	113 mg	2.3 mg	27%
Phosphorus	322 mg	6.4 mg	26%
Potassium	985 mg	19.7 mg	21%
Sodium	73 mg	1.5 mg	3%
Zinc	4.1 mg	0.082 mg	37%
Selenium	14.3 µg	0.29 µg	26%
Copper	0.59 mg	0.012 mg	66%
Manganese	1.3 mg	0.026 mg	57%

Source: USDA FoodData Central — Spices, onion powder

% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.

Why eat onion powder?

A commonly eaten food that can sit in a balanced pattern when portions are honest.
Dehydrated ground onion for rubs and soups when fresh onion is impractical.

How to include it

Use in the usual way for this food, and keep an eye on the stated serving.
Typical pairing ideas: Rubs, Soup, Beans.

Things to consider

Preparation and added fat, salt or sugar change the numbers more than the raw food does.

Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.