Calorie comparison
Onion vs Sweet Potato
Per 100 grams, onion is the lighter choice by 46 calories, while sweet potato delivers more protein. The right pick depends on your goal — fewer calories for a cut, more protein to stay full.
Per 100 grams
| Per 100 g | Onion | Sweet Potato |
|---|---|---|
| Calories | 40 | 86 |
| Protein | 1.1 g | 1.6 g |
| Carbs | 9 g | 20 g |
| Fat | 0.1 g | 0.1 g |
Orange highlights the "better for a calorie deficit" value (fewer calories, fat and carbs; more protein). Your goals decide what "better" means.
Per typical serving
🧅 Onion
1 medium (110 g)
44 cal
1.2 g protein · 9.9 g carbs · 0.1 g fat
🍠 Sweet Potato
1 medium (130 g)
112 cal
2.1 g protein · 26 g carbs · 0.1 g fat
Frequently asked
Which has more calories, onion or sweet potato?
Per 100 g, onion has 40 calories and sweet potato has 86. Onion is lower in calories.
Which has more protein, onion or sweet potato?
Onion has 1.1 g of protein per 100 g; sweet potato has 1.6 g. Sweet Potato wins on protein.
Is onion or sweet potato better for weight loss?
For a calorie deficit, the lower-calorie, higher-protein option usually helps you stay full on fewer calories. Here that leans toward onion — but portion size matters more than which food you pick.
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