Onion Powder
Onion powder is dehydrated, ground onion concentrating quercetin, organosulfur thiosulfinates, and prebiotic fructans for antioxidant and metabolic support.
Nutrition · per ~2 g serving · ≈ a pinch
- Vitamin B60.02 mg1% DV
- Thiamin0.01 mg<1% DV
- Folate1.5 mcg<1% DV
- Vitamin C0.30 mg<1% DV
- Riboflavin0.00 mg<1% DV
- Pantothenic Acid0.01 mg<1% DV
- Niacin0.03 mg<1% DV
- Copper0.01 mg1% DV
- Manganese0.02 mg1% DV
- Calcium7.7 mg<1% DV
- Magnesium2.3 mg<1% DV
- Phosphorus6.9 mg<1% DV
- Zinc0.05 mg<1% DV
- Iron0.08 mg<1% DV
- Potassium19.7 mg<1% DV
- Selenium0.22 mcg<1% DV
- Sodium1.5 mg<1% DV
- Saturated Fat0.00 g
- Quercetin~0.30 mg
- Organosulfur (Allicin)~1.2 mg
- Inulin / Prebiotic fibre~60 mg
Score · 96/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Vitamin B659% DV
- Copper54% DV
- Manganese54% DV
- Thiamin42% DV
- Calcium30% DV
Overview
Onion powder (Allium cepa) is dehydrated, milled onion that concentrates the vegetable's flavonoids and sulfur chemistry into a spice of about 341 kcal per 100g. Its signature antioxidant is quercetin, a flavonol with anti-inflammatory and cardioprotective activity, accompanied by organosulfur thiosulfinates released as the powder rehydrates and its enzymes act. The drying process also concentrates fructans—inulin-type prebiotic fibers that feed beneficial gut bacteria—reflected in roughly 15 g of fiber per 100g. Mineral density is notable, with about 1.24 mg manganese, 384 mg calcium, 117 mg magnesium, and 985 mg potassium per 100g, plus 1.0 mg vitamin B6 and 75 mcg folate. The combination of quercetin's free-radical scavenging and NF-κB inhibition, organosulfur vasodilatory effects, and prebiotic fiber makes onion powder a quietly functional pantry staple. As with garlic, its bioactive thiosulfinates form on enzyme contact, so brief rehydration maximizes activity, while quercetin remains stable through cooking.
Health Benefits (3)
- Reduces oxidative stress and inflammationmoderateQuercetin scavenges free radicals and inhibits NF-κB and inflammatory cytokine release
- Supports gut microbiome and metabolic healthmoderateConcentrated inulin-type fructans act as prebiotics, fermenting to short-chain fatty acids that nourish colonocytes
- Supports cardiovascular functionmoderateQuercetin and organosulfur thiosulfinates promote vasodilation and improve endothelial function
Food Pairings
- ·Pair with garlic powder because their combined organosulfur compounds and quercetin offer additive cardiovascular and antimicrobial benefits
- ·Combine with fat-containing dishes because quercetin absorption improves in the presence of dietary fat
Practical Tips
- ·Rehydrate briefly before cooking to develop the sulfur compounds and mellow the raw bite
- ·Store in an airtight container away from light to preserve quercetin and volatile aromatics
Optimal Timing
Onion powder's flavonoids and prebiotic fibers have no circadian dependency and reward daily consistency.
Culinary servings are negligible in calories; compatible with fasting.
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other herbs & spices
Per 100 g of the default form. Bars show how much higher or lower onion powder is than the average across 76 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about onion powder
What is onion powder?
Onion Powder is classified as a herbs & spices. Onion powder is dehydrated, ground onion concentrating quercetin, organosulfur thiosulfinates, and prebiotic fructans for antioxidant and metabolic support.
Is onion powder healthy?
Onion Powder scores 96/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Vitamin B6, Copper, Manganese. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is onion powder high in protein?
Not particularly. A 2 g serving provides about 0.2 g of protein (~0% of the 50 g daily value).
Is onion powder high in fiber?
Not really. A 2 g serving provides about 0.3 g of fiber (~1% of the 28 g daily value).
Is onion powder keto-friendly?
Yes — it fits comfortably in most keto plans. A 2 g serving has about 1.3 g of net carbs (1.6 g total minus 0.3 g fiber).
When is the best time to eat onion powder?
Best any time of day. Onion powder's flavonoids and prebiotic fibers have no circadian dependency and reward daily consistency.
How much onion powder should I eat?
A typical serving is around 2 g (~7 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating onion powder alongside several other herbs & spices sources.
What pairs well with onion powder?
Onion Powder pairs nicely with: Pair with garlic powder because their combined organosulfur compounds and quercetin offer additive cardiovascular and antimicrobial benefits; Combine with fat-containing dishes because quercetin absorption improves in the presence of dietary fat.
Supplements that mirror Onion Powder's nutrient profile
Encyclopedia entries that supply the same signature nutrients onion powder contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Onion Powder
These are the nutrients onion powdercontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.