Calories in Tomato, Onion, Garlic and Ginger

By NYUS Inc. · Published 28 October 2026

A cup of cooked tomatoes, a boiled onion, a clove of garlic and five slices of ginger each have a cup, piece or slice weight printed on their SR Legacy record page. This guide gives twenty-seven such records from the SR Legacy table of USDA FoodData Central: nine tomato records (cooked, stewed, canned, crushed, green, yellow and sun-dried), fourteen onion records (boiled, sauteed, frozen, canned, dehydrated, sweet, welsh and spring onion), raw and freeze-dried shallot, raw garlic and raw ginger root, with the weights printed on their record pages. Raw red tomato, raw onion and the tomato puree and paste records are already in other guides and are not repeated. IFCT 2017, the Indian Food Composition Tables from ICMR-NIN, has its own rows for tamatar, pyaz, lehsun and adrak, named below and not repeated here; tomato puree and paste are in our puree and paste guide, raw chopped onion in our raw vegetable guide and onion rings in our hash brown and onion rings guide.

The short answer

By the SR Legacy records, 1 cup of cooked red tomatoes (240 g) is 43.2 kcal, 1 medium raw green tomato (123 g) 28.3 kcal, 1 cup of canned stewed tomatoes (255 g) 66.3 kcal, 1 medium boiled onion (94 g) 41.4 kcal, 1 cup of boiled onion (210 g) 92.4 kcal, 1 cup of chopped raw spring onion (100 g) 32.0 kcal, 1 clove of raw garlic (3 g) 4.5 kcal and 5 slices of raw ginger (11 g) 8.8 kcal. Our reading: garlic and ginger are denser per 100 g (149 and 80 kcal) but a clove or a few slices weighs only 3 to 11 g, while the dried and sauteed rows are the ones that jump, such as dehydrated onion flakes at 349 kcal per 100 g, so read the form and the grams.

SR Legacy: per 100 g

Every figure below is exactly as the record page shows it. The record names are the dataset's own.

SR Legacy: per printed portion

Each figure is our arithmetic on exact weights: kcal per 100 g times the grams, divided by 100, with the exact product in the sums line and the result shown to 0.1 with half rounding up. Every weight below is printed on the SR Legacy record page; none is ours. Package labels that carry an ounce size inside the label are shown as printed. Record 170007 prints no portion other than 100 g and has no row here.

The sums: 170050 18 × 240 / 100 = 43.2, so 43.2 kcal; 170050 18 × 246 / 100 = 44.28, so 44.3 kcal; 170137 18 × 240 / 100 = 43.2, so 43.2 kcal; 170137 18 × 120 / 100 = 21.6, so 21.6 kcal; 170137 18 × 121 / 100 = 21.78, so 21.8 kcal; 170089 79 × 604 / 100 = 477.16, so 477.2 kcal; 170089 79 × 101 / 100 = 79.79, so 79.8 kcal; 170052 26 × 255 / 100 = 66.3, so 66.3 kcal; 170501 32 × 121 / 100 = 38.72, so 38.7 kcal; 170456 23 × 123 / 100 = 28.29, so 28.3 kcal; 170456 23 × 91 / 100 = 20.93, so 20.9 kcal; 170456 23 × 182 / 100 = 41.86, so 41.9 kcal; 170456 23 × 180 / 100 = 41.4, so 41.4 kcal; 170456 23 × 20 / 100 = 4.6, so 4.6 kcal; 170096 15 × 212 / 100 = 31.8, so 31.8 kcal; 170096 15 × 139 / 100 = 20.85, so 20.9 kcal; 168567 258 × 2 / 100 = 5.16, so 5.2 kcal; 168567 258 × 54 / 100 = 139.32, so 139.3 kcal; 169384 213 × 110 / 100 = 234.3, so 234.3 kcal; 169384 213 × 3 / 100 = 6.39, so 6.4 kcal; 170008 32 × 148 / 100 = 47.36, so 47.4 kcal; 170008 32 × 331 / 100 = 105.92, so 105.9 kcal; 170005 32 × 5 / 100 = 1.6, so 1.6 kcal; 170005 32 × 6 / 100 = 1.92, so 1.9 kcal; 170005 32 × 100 / 100 = 32, so 32.0 kcal; 170005 32 × 15 / 100 = 4.8, so 4.8 kcal; 170005 32 × 25 / 100 = 8, so 8.0 kcal; 170001 44 × 60 / 100 = 26.4, so 26.4 kcal; 170001 44 × 128 / 100 = 56.32, so 56.3 kcal; 170001 44 × 210 / 100 = 92.4, so 92.4 kcal; 170001 44 × 32 / 100 = 14.08, so 14.1 kcal; 170001 44 × 8 / 100 = 3.52, so 3.5 kcal; 170001 44 × 15 / 100 = 6.6, so 6.6 kcal; 170001 44 × 12 / 100 = 5.28, so 5.3 kcal; 170001 44 × 94 / 100 = 41.36, so 41.4 kcal; 170100 42 × 15 / 100 = 6.3, so 6.3 kcal; 170100 42 × 128 / 100 = 53.76, so 53.8 kcal; 170100 42 × 60 / 100 = 25.2, so 25.2 kcal; 170100 42 × 210 / 100 = 88.2, so 88.2 kcal; 170100 42 × 8 / 100 = 3.36, so 3.4 kcal; 170100 42 × 12 / 100 = 5.04, so 5.0 kcal; 170100 42 × 94 / 100 = 39.48, so 39.5 kcal; 170100 42 × 32 / 100 = 13.44, so 13.4 kcal; 170410 29 × 95 / 100 = 27.55, so 27.6 kcal; 170410 29 × 284 / 100 = 82.36, so 82.4 kcal; 170412 35 × 284 / 100 = 99.4, so 99.4 kcal; 170412 35 × 95 / 100 = 33.25, so 33.3 kcal; 170411 28 × 105 / 100 = 29.4, so 29.4 kcal; 170411 28 × 15 / 100 = 4.2, so 4.2 kcal; 170101 26 × 15 / 100 = 3.9, so 3.9 kcal; 170101 26 × 105 / 100 = 27.3, so 27.3 kcal; 170413 28 × 210 / 100 = 58.8, so 58.8 kcal; 170507 26 × 210 / 100 = 54.6, so 54.6 kcal; 170003 19 × 63 / 100 = 11.97, so 12.0 kcal; 170003 19 × 112 / 100 = 21.28, so 21.3 kcal; 170002 349 × 5 / 100 = 17.45, so 17.5 kcal; 170002 349 × 14 / 100 = 48.86, so 48.9 kcal; 170004 123 × 87 / 100 = 107.01, so 107.0 kcal; 170499 72 × 10 / 100 = 7.2, so 7.2 kcal; 170082 348 × 0.9 / 100 = 3.132, so 3.1 kcal; 170082 348 × 3.6 / 100 = 12.528, so 12.5 kcal; 169230 149 × 2.8 / 100 = 4.172, so 4.2 kcal; 169230 149 × 3 / 100 = 4.47, so 4.5 kcal; 169230 149 × 9 / 100 = 13.41, so 13.4 kcal; 169230 149 × 136 / 100 = 202.64, so 202.6 kcal; 169231 80 × 11 / 100 = 8.8, so 8.8 kcal; 169231 80 × 24 / 100 = 19.2, so 19.2 kcal; 169231 80 × 2 / 100 = 1.6, so 1.6 kcal.

What stands out in the numbers

• Energy per 100 g, SR Legacy, highest first: 170002 (Onions, dehydrated flakes) 349, 170082 (Shallots, freeze-dried) 348, 168567 (Tomatoes, sun-dried) 258, 169384 (Tomatoes, sun-dried, packed in oil, drained) 213, 169230 (Garlic, raw) 149, 170004 (Onions, yellow, sauteed) 123, 169231 (Ginger root, raw) 80, 170089 (Tomatoes, red, ripe, cooked, stewed) 79, 170499 (Shallots, raw) 72, 170001 (Onions, cooked, boiled, drained, without salt) 44, 170100 (Onions, cooked, boiled, drained, with salt) 42, 170412 (Onions, frozen, whole, unprepared) 35, 170007 (Onions, welsh, raw) 34, 170501 (Tomatoes, crushed, canned) 32, 170008 (Onions, sweet, raw) 32, 170005 (Onions, spring or scallions (includes tops and bulb), raw) 32, 170410 (Onions, frozen, chopped, unprepared) 29, 170411 (Onions, frozen, chopped, cooked, boiled, drained, without salt) 28, 170413 (Onions, frozen, whole, cooked, boiled, drained, without salt) 28, 170052 (Tomatoes, red, ripe, canned, stewed) 26, 170101 (Onions, frozen, chopped, cooked, boiled, drained, with salt) 26, 170507 (Onions, frozen, whole, cooked, boiled, drained, with salt) 26, 170456 (Tomatoes, green, raw) 23, 170003 (Onions, canned, solids and liquids) 19, 170050 (Tomatoes, red, ripe, cooked) 18, 170137 (Tomatoes, red, ripe, cooked, with salt) 18, 170096 (Tomatoes, yellow, raw) 15.
• Per printed cup, half cup or quarter cup, highest first: 169384 (Tomatoes, sun-dried, packed in oil, drained), 1 cup, 110 g, 234.3 kcal, 169230 (Garlic, raw), 1 cup, 136 g, 202.6 kcal, 168567 (Tomatoes, sun-dried), 1 cup, 54 g, 139.3 kcal, 170004 (Onions, yellow, sauteed), 1 cup chopped, 87 g, 107.0 kcal, 170001 (Onions, cooked, boiled, drained, without salt), 1 cup, 210 g, 92.4 kcal, 170100 (Onions, cooked, boiled, drained, with salt), 1 cup, 210 g, 88.2 kcal, 170089 (Tomatoes, red, ripe, cooked, stewed), 1 cup, 101 g, 79.8 kcal, 170052 (Tomatoes, red, ripe, canned, stewed), 1 cup, 255 g, 66.3 kcal, 170413 (Onions, frozen, whole, cooked, boiled, drained, without salt), 1 cup, 210 g, 58.8 kcal, 170507 (Onions, frozen, whole, cooked, boiled, drained, with salt), 1 cup, 210 g, 54.6 kcal, 170002 (Onions, dehydrated flakes), 0.25 cup, 14 g, 48.9 kcal, 170050 (Tomatoes, red, ripe, cooked), 1 cup, 240 g, 43.2 kcal, 170137 (Tomatoes, red, ripe, cooked, with salt), 1 cup, 240 g, 43.2 kcal, 170456 (Tomatoes, green, raw), 1 cup, 180 g, 41.4 kcal, 170501 (Tomatoes, crushed, canned), 0.5 cup, 121 g, 38.7 kcal, 170005 (Onions, spring or scallions (includes tops and bulb), raw), 1 cup, chopped, 100 g, 32.0 kcal, 170411 (Onions, frozen, chopped, cooked, boiled, drained, without salt), 0.5 cup, chopped or diced, 105 g, 29.4 kcal, 170101 (Onions, frozen, chopped, cooked, boiled, drained, with salt), 0.5 cup, chopped or diced, 105 g, 27.3 kcal, 170137 (Tomatoes, red, ripe, cooked, with salt), 0.5 cup, 120 g, 21.6 kcal, 170003 (Onions, canned, solids and liquids), 0.5 cup, chopped or diced, 112 g, 21.3 kcal, 170096 (Tomatoes, yellow, raw), 1 cup, chopped, 139 g, 20.9 kcal, 169231 (Ginger root, raw), 0.25 cup slices (1" dia), 24 g, 19.2 kcal, 170082 (Shallots, freeze-dried), 0.25 cup, 3.6 g, 12.5 kcal.
• Per printed piece, onion, clove, slice or size, highest first: 170089 (Tomatoes, red, ripe, cooked, stewed), 1 recipe yield, 604 g, 477.2 kcal, 170008 (Onions, sweet, raw), 1 onion, 331 g, 105.9 kcal, 170001 (Onions, cooked, boiled, drained, without salt), 1 large, 128 g, 56.3 kcal, 170100 (Onions, cooked, boiled, drained, with salt), 1 large, 128 g, 53.8 kcal, 170008 (Onions, sweet, raw), 1 NLEA serving, 148 g, 47.4 kcal, 170050 (Tomatoes, red, ripe, cooked), 2 medium, 246 g, 44.3 kcal, 170456 (Tomatoes, green, raw), 1 large, 182 g, 41.9 kcal, 170001 (Onions, cooked, boiled, drained, without salt), 1 medium, 94 g, 41.4 kcal, 170100 (Onions, cooked, boiled, drained, with salt), 1 medium, 94 g, 39.5 kcal, 170096 (Tomatoes, yellow, raw), 1 tomato, 212 g, 31.8 kcal, 170456 (Tomatoes, green, raw), 1 medium, 123 g, 28.3 kcal, 170001 (Onions, cooked, boiled, drained, without salt), 1 small, 60 g, 26.4 kcal, 170100 (Onions, cooked, boiled, drained, with salt), 1 small, 60 g, 25.2 kcal, 170137 (Tomatoes, red, ripe, cooked, with salt), 1 NLEA serving, 121 g, 21.8 kcal, 170456 (Tomatoes, green, raw), 1 small, 91 g, 20.9 kcal, 170001 (Onions, cooked, boiled, drained, without salt), 1 slice, large (1/4" thick), 32 g, 14.1 kcal, 170100 (Onions, cooked, boiled, drained, with salt), 1 slice large (1/4" thick), 32 g, 13.4 kcal, 169230 (Garlic, raw), 3 cloves, 9 g, 13.4 kcal, 170003 (Onions, canned, solids and liquids), 1 onion, 63 g, 12.0 kcal, 169231 (Ginger root, raw), 5 slices (1" dia), 11 g, 8.8 kcal, 170005 (Onions, spring or scallions (includes tops and bulb), raw), 1 large, 25 g, 8.0 kcal, 169384 (Tomatoes, sun-dried, packed in oil, drained), 1 piece, 3 g, 6.4 kcal, 170001 (Onions, cooked, boiled, drained, without salt), 1 slice, medium (1/8" thick), 12 g, 5.3 kcal, 168567 (Tomatoes, sun-dried), 1 piece, 2 g, 5.2 kcal, 170100 (Onions, cooked, boiled, drained, with salt), 1 slice medium (1/8" thick), 12 g, 5.0 kcal, 170005 (Onions, spring or scallions (includes tops and bulb), raw), 1 medium (4-1/8" long), 15 g, 4.8 kcal, 170456 (Tomatoes, green, raw), 1 slice or wedge, 20 g, 4.6 kcal, 169230 (Garlic, raw), 1 clove, 3 g, 4.5 kcal, 170001 (Onions, cooked, boiled, drained, without salt), 1 slice, thin, 8 g, 3.5 kcal, 170100 (Onions, cooked, boiled, drained, with salt), 1 slice thin, 8 g, 3.4 kcal, 170005 (Onions, spring or scallions (includes tops and bulb), raw), 1 small (3" long), 5 g, 1.6 kcal.
• Per printed spoon, highest first: 170002 (Onions, dehydrated flakes), 1 tbsp, 5 g, 17.5 kcal, 170499 (Shallots, raw), 1 tbsp chopped, 10 g, 7.2 kcal, 170001 (Onions, cooked, boiled, drained, without salt), 1 tbsp chopped, 15 g, 6.6 kcal, 170100 (Onions, cooked, boiled, drained, with salt), 1 tbsp chopped, 15 g, 6.3 kcal, 170411 (Onions, frozen, chopped, cooked, boiled, drained, without salt), 1 tbsp chopped, 15 g, 4.2 kcal, 169230 (Garlic, raw), 1 tsp, 2.8 g, 4.2 kcal, 170101 (Onions, frozen, chopped, cooked, boiled, drained, with salt), 1 tbsp chopped, 15 g, 3.9 kcal, 170082 (Shallots, freeze-dried), 1 tbsp, 0.9 g, 3.1 kcal, 170005 (Onions, spring or scallions (includes tops and bulb), raw), 1 tbsp chopped, 6 g, 1.9 kcal, 169231 (Ginger root, raw), 1 tsp, 2 g, 1.6 kcal.
• Per printed package, highest first: 170412 (Onions, frozen, whole, unprepared), 1 package (10 oz), 284 g, 99.4 kcal, 170410 (Onions, frozen, chopped, unprepared), 1 package (10 oz), 284 g, 82.4 kcal, 170412 (Onions, frozen, whole, unprepared), 0.33 package (10 oz), 95 g, 33.3 kcal, 170410 (Onions, frozen, chopped, unprepared), 0.33 package (10 oz), 95 g, 27.6 kcal.
• Rows to check by hand: stewed tomatoes (170089) print 79 kcal per 100 g against 18 for cooked tomatoes (170050), and the sauteed yellow onion (170004) prints 123 kcal per 100 g; we show them as printed and do not say what they were cooked with.

Why these are reference rows, not your masala base

• Names are the records'. No record name or portion label shown here carries a company name. The records are USDA's generic cooked, canned, frozen, dried and raw rows; we do not say that a tomato, onion, garlic or ginger bought in India, or a masala made from them, matches them.
• IFCT rows. IFCT 2017 has tomato green (D074), ripe hybrid (D075) and ripe local (D076), onion big (G017), small (G018) and stalk (D058), garlic (G011, G012, G013) and fresh ginger (G014) rows, named here and not used. It has no shallot row.
• Overlap with our other guides. Our IFCT onion, garlic and ginger guide prints raw big onion at 48, garlic (big clove) at 124 and fresh ginger at 55 kcal per 100 g, and our raw vegetable cup guide prints USDA raw onion (170000) at 40; this page has USDA raw garlic at 149, raw ginger at 80, boiled onion at 44 and raw spring onion at 32. They are different datasets, and some are different forms, of the same foods, so the figures differ: use one source for a meal.
• Every portion here is printed. No cup, onion, clove or slice weight on this page is ours: each is printed on its record page, and the only weight that is ours is the labelled 100 g example in the logging section.
• The records' own notes. The record pages mark the kcal energy of all 27 of the 27 records "Calculated"; they are USDA values, not our measurements.

How to log it so the numbers hold

• Weigh it, and say which form. 100 g of cooked red tomatoes (our example weight, not a dataset value) on SR Legacy 170050 is 18 × 100 / 100 = 18, so 18.0 kcal.
• Pick the form the record names. Cooked, stewed, canned, frozen, sauteed, dehydrated and sun-dried are different rows, and the with salt and without salt rows are a pair; choose the one that matches how you cooked it.
• Oil and masala are separate. A tomato gravy or an onion tadka made in oil is not the boiled rows: oil and ghee are in our ghee and oil guide and the whole spices in our spice teaspoon guide.
• Count garlic and ginger by the clove and slice. A clove is 3 g and a teaspoon of ginger 2 g on their records, so a few cloves or slices in a dish is a few kcal; do not use the cup rows for them.
• Do not mix datasets inside one day. If you log an ingredient from SR Legacy, keep to that record for the same meal.

Where NYUS fits (our app)

We make NYUS, so read this as ours. NYUS is an AI fitness and nutrition coach in early access on Android, with no ads and no data selling. You log foods yourself by searching 8,900+ Indian and global foods or by barcode, and a weekly check-in adjusts your calories, macros and step goal once enough is logged. Barcode coverage of Indian packaged foods is not complete, so search by name when a scan finds nothing.

What this page leaves out

• A calorie target, and any claim about what these foods do to your body: we have not looked up one for any person, so we give none. If you have a medical condition, ask your doctor or dietitian.
• Tamatar, pyaz, lehsun and adrak as sold in India, garlic and ginger pastes, tomato ketchup and sauces, peas and onions mixes, spices such as garlic powder and ground ginger, and any maker's version: no record used here. The IFCT 2017 rows named above are not used.
• Raw red tomato 170457, raw orange tomato 170502, raw onion 170000, canned tomato puree and paste, onion rings, ground ginger and pickled ginger are on our live guides and are not repeated here.
• The "tomatoes" search (88 results) and the "onions" search (52 results) were run to check coverage and are not listed here.
• The "tomatoes red" search returned 8 records: 4 used, and these 4 are left out: already named on a live NYUS guide 170051, 170457; tomato product, sauce or drink 170138 Tomatoes, red, ripe, canned, packed in tomato juice, no salt added; other 170053 Tomatoes, red, ripe, canned, with green chilies.
• The "tomatoes green" search returned 3 records: 1 used, and these 2 are left out: other 170053 Tomatoes, red, ripe, canned, with green chilies; already named on a live NYUS guide 170462.
• The "tomatoes yellow" search returned 1 record: 1 used.
• The "tomatoes orange" search returned 1 record: 0 used, and these 1 are left out: already named on a live NYUS guide 170502.
• The "tomatoes sun-dried" search returned 2 records: 2 used.
• The "tomatoes canned" search returned 36 records: 2 used, and these 34 are left out: tomato product, sauce or drink 170463 Tomato products, canned, sauce, with tomato tidbits, 172882 Soup, tomato, canned, condensed, 171882 Beverages, Clam and tomato juice, canned, 172100 Pasta with tomato sauce, no meat, canned, 172881 Soup, tomato bisque, canned, condensed, 171557 Soup, tomato rice, canned, condensed, 170458 Tomato juice, canned, with salt added, 170055 Tomato products, canned, sauce, with mushrooms, 170056 Tomato products, canned, sauce, with onions, 169074 Tomato sauce, canned, no salt added, 173733 Beans, baked, canned, with pork and tomato sauce, 171160 Soup, tomato beef with noodle, canned, condensed, 171587 Soup, tomato, canned, condensed, reduced sodium, 170085 Tomato products, canned, sauce, spanish style, 170057 Tomato products, canned, sauce, with herbs and cheese, 170138 Tomatoes, red, ripe, canned, packed in tomato juice, no salt added, 172091 Pasta with Sliced Franks in Tomato Sauce, canned entree, 172920 Soup, tomato rice, canned, prepared with equal volume water, 172919 Soup, tomato beef with noodle, canned, prepared with equal volume water; already named on a live NYUS guide 170054, 170051, 172099, 170545, 170546, 170460, 173329, 172902, 171574, 171176, 170462, 175140, 174546, 170459; other 170053 Tomatoes, red, ripe, canned, with green chilies.
• The "tomatoes crushed" search returned 1 record: 1 used.
• The "tomatoes cooked" search returned 3 records: 3 used.
• The "tomatoes raw" search returned 4 records: 2 used, and these 2 are left out: already named on a live NYUS guide 170502, 170457.
• The "onions raw" search returned 4 records: 3 used, and these 1 are left out: already named on a live NYUS guide 170000.
• The "onions cooked" search returned 8 records: 6 used, and these 2 are left out: peas and onions mix 170514 Peas and onions, frozen, cooked, boiled, drained, with salt, 170021 Peas and onions, frozen, cooked, boiled, drained, without salt.
• The "onions frozen" search returned 11 records: 6 used, and these 5 are left out: peas and onions mix 170020 Peas and onions, frozen, unprepared, 170514 Peas and onions, frozen, cooked, boiled, drained, with salt, 170021 Peas and onions, frozen, cooked, boiled, drained, without salt; already named on a live NYUS guide 170414, 170415.
• The "onions canned" search returned 8 records: 1 used, and these 7 are left out: tomato product, sauce or drink 171551 Soup, onion, canned, condensed, 171552 Soup, cream of onion, canned, condensed, 170056 Tomato products, canned, sauce, with onions, 174559 Soup, cream of onion, canned, prepared with equal volume water; peas and onions mix 170019 Peas and onions, canned, solids and liquids; already named on a live NYUS guide 174541, 170462.
• The "onions spring" search returned 1 record: 1 used.
• The "onions dehydrated" search returned 1 record: 1 used.
• The "onions sweet" search returned 4 records: 1 used, and these 3 are left out: already named on a live NYUS guide 170705, 169397, 170306.
• The "onions yellow" search returned 1 record: 1 used.
• The "onions white" search returned 2 records: 0 used, and these 2 are left out: already named on a live NYUS guide 170705, 170306.
• The "shallots" search returned 2 records: 2 used.
• The "scallions" search returned 1 record: 1 used.
• The "garlic" search returned 7 records: 1 used, and these 6 are left out: other 167939 Garlic bread, frozen, 171325 Spices, garlic powder, 167782 Abiyuch, raw; company-named 170789, 168318; already named on a live NYUS guide 170788.
• The "ginger" search returned 5 records: 1 used, and these 4 are left out: already named on a live NYUS guide 170926, 169765, 175077; tomato product, sauce or drink 174846 Beverages, carbonated, ginger ale.
• Nutrients beyond energy, protein, fat and carbohydrate: not covered here.

Sources

• USDA FoodData Central, SR Legacy 170050 (Tomatoes, red, ripe, cooked): Energy 18 kcal (73 kJ), protein 0.95 g, total fat 0.11 g, carbohydrate 4.01 g per 100 g; portions used: 1 cup 240 g; 2 medium 246 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170137 (Tomatoes, red, ripe, cooked, with salt): Energy 18 kcal (73 kJ), protein 0.95 g, total fat 0.11 g, carbohydrate 4.01 g per 100 g; portions used: 1 cup 240 g; 0.5 cup 120 g; 1 NLEA serving 121 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170089 (Tomatoes, red, ripe, cooked, stewed): Energy 79 kcal (331 kJ), protein 1.96 g, total fat 2.68 g, carbohydrate 13 g per 100 g; portions used: 1 recipe yield 604 g; 1 cup 101 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170052 (Tomatoes, red, ripe, canned, stewed): Energy 26 kcal (108 kJ), protein 0.91 g, total fat 0.19 g, carbohydrate 6.19 g per 100 g; portions used: 1 cup 255 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170501 (Tomatoes, crushed, canned): Energy 32 kcal (134 kJ), protein 1.64 g, total fat 0.28 g, carbohydrate 7.29 g per 100 g; portions used: 0.5 cup 121 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170456 (Tomatoes, green, raw): Energy 23 kcal (95 kJ), protein 1.2 g, total fat 0.2 g, carbohydrate 5.1 g per 100 g; portions used: 1 medium 123 g; 1 small 91 g; 1 large 182 g; 1 cup 180 g; 1 slice or wedge 20 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170096 (Tomatoes, yellow, raw): Energy 15 kcal (63 kJ), protein 0.98 g, total fat 0.26 g, carbohydrate 2.98 g per 100 g; portions used: 1 tomato 212 g; 1 cup, chopped 139 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 168567 (Tomatoes, sun-dried): Energy 258 kcal (1080 kJ), protein 14.1 g, total fat 2.97 g, carbohydrate 55.8 g per 100 g; portions used: 1 piece 2 g; 1 cup 54 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169384 (Tomatoes, sun-dried, packed in oil, drained): Energy 213 kcal (891 kJ), protein 5.06 g, total fat 14.1 g, carbohydrate 23.3 g per 100 g; portions used: 1 cup 110 g; 1 piece 3 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170008 (Onions, sweet, raw): Energy 32 kcal (133 kJ), protein 0.8 g, total fat 0.08 g, carbohydrate 7.55 g per 100 g; portions used: 1 NLEA serving 148 g; 1 onion 331 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170007 (Onions, welsh, raw): Energy 34 kcal (142 kJ), protein 1.9 g, total fat 0.4 g, carbohydrate 6.5 g per 100 g; portions used: none shown (100 g only) (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170005 (Onions, spring or scallions (includes tops and bulb), raw): Energy 32 kcal (135 kJ), protein 1.83 g, total fat 0.19 g, carbohydrate 7.34 g per 100 g; portions used: 1 small (3" long) 5 g; 1 tbsp chopped 6 g; 1 cup, chopped 100 g; 1 medium (4-1/8" long) 15 g; 1 large 25 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170001 (Onions, cooked, boiled, drained, without salt): Energy 44 kcal (184 kJ), protein 1.36 g, total fat 0.19 g, carbohydrate 10.2 g per 100 g; portions used: 1 small 60 g; 1 large 128 g; 1 cup 210 g; 1 slice, large (1/4" thick) 32 g; 1 slice, thin 8 g; 1 tbsp chopped 15 g; 1 slice, medium (1/8" thick) 12 g; 1 medium 94 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170100 (Onions, cooked, boiled, drained, with salt): Energy 42 kcal (176 kJ), protein 1.36 g, total fat 0.19 g, carbohydrate 9.56 g per 100 g; portions used: 1 tbsp chopped 15 g; 1 large 128 g; 1 small 60 g; 1 cup 210 g; 1 slice thin 8 g; 1 slice medium (1/8" thick) 12 g; 1 medium 94 g; 1 slice large (1/4" thick) 32 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170410 (Onions, frozen, chopped, unprepared): Energy 29 kcal (122 kJ), protein 0.79 g, total fat 0.1 g, carbohydrate 6.82 g per 100 g; portions used: 0.33 package (10 oz) 95 g; 1 package (10 oz) 284 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170412 (Onions, frozen, whole, unprepared): Energy 35 kcal (148 kJ), protein 0.89 g, total fat 0.06 g, carbohydrate 8.45 g per 100 g; portions used: 1 package (10 oz) 284 g; 0.33 package (10 oz) 95 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170411 (Onions, frozen, chopped, cooked, boiled, drained, without salt): Energy 28 kcal (118 kJ), protein 0.77 g, total fat 0.1 g, carbohydrate 6.59 g per 100 g; portions used: 0.5 cup, chopped or diced 105 g; 1 tbsp chopped 15 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170101 (Onions, frozen, chopped, cooked, boiled, drained, with salt): Energy 26 kcal (109 kJ), protein 0.77 g, total fat 0.1 g, carbohydrate 6 g per 100 g; portions used: 1 tbsp chopped 15 g; 0.5 cup, chopped or diced 105 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170413 (Onions, frozen, whole, cooked, boiled, drained, without salt): Energy 28 kcal (118 kJ), protein 0.71 g, total fat 0.05 g, carbohydrate 6.7 g per 100 g; portions used: 1 cup 210 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170507 (Onions, frozen, whole, cooked, boiled, drained, with salt): Energy 26 kcal (108 kJ), protein 0.71 g, total fat 0.05 g, carbohydrate 6.11 g per 100 g; portions used: 1 cup 210 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170003 (Onions, canned, solids and liquids): Energy 19 kcal (78 kJ), protein 0.85 g, total fat 0.09 g, carbohydrate 4.02 g per 100 g; portions used: 1 onion 63 g; 0.5 cup, chopped or diced 112 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170002 (Onions, dehydrated flakes): Energy 349 kcal (1460 kJ), protein 8.95 g, total fat 0.46 g, carbohydrate 83.3 g per 100 g; portions used: 1 tbsp 5 g; 0.25 cup 14 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170004 (Onions, yellow, sauteed): Energy 123 kcal (516 kJ), protein 0.95 g, total fat 10.8 g, carbohydrate 7.86 g per 100 g; portions used: 1 cup chopped 87 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170499 (Shallots, raw): Energy 72 kcal (301 kJ), protein 2.5 g, total fat 0.1 g, carbohydrate 16.8 g per 100 g; portions used: 1 tbsp chopped 10 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 170082 (Shallots, freeze-dried): Energy 348 kcal (1460 kJ), protein 12.3 g, total fat 0.5 g, carbohydrate 80.7 g per 100 g; portions used: 1 tbsp 0.9 g; 0.25 cup 3.6 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169230 (Garlic, raw): Energy 149 kcal (623 kJ), protein 6.36 g, total fat 0.5 g, carbohydrate 33.1 g per 100 g; portions used: 1 tsp 2.8 g; 1 clove 3 g; 3 cloves 9 g; 1 cup 136 g (read 28 Oct 2026).
• USDA FoodData Central, SR Legacy 169231 (Ginger root, raw): Energy 80 kcal (333 kJ), protein 1.82 g, total fat 0.75 g, carbohydrate 17.8 g per 100 g; portions used: 5 slices (1" dia) 11 g; 0.25 cup slices (1" dia) 24 g; 1 tsp 2 g (read 28 Oct 2026).
• ICMR-NIN, Indian Food Composition Tables 2017 (IFCT 2017): rows for tomato, onion, garlic and ginger exist and are named, not used for the figures on this page; no shallot row.
• nyus.in, the NYUS landing page, read on 28 Oct 2026 for the app statements in the NYUS section and the CTA.

The per portion figures, the sums, the rounding, the comparisons and every sentence starting "Our reading" are NYUS's own arithmetic or opinion, not from USDA. The SR Legacy values and portion weights are exactly as printed on the record pages. The names in the first column are the dataset's own record names.

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