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Onion Nutrition

Onion Nutrition Easy to include into recipes, onion nutrition is said to help prevent various health conditions.

  • Onions contain chemical compounds believed to have anti inflammatory, anti cancer and anti cholesterol properties.

  • Regular consumption of onions has been shown to lower high blood pressure and cholesterol levels. This helps to prevent atherosclerosis and reduces the risk of heart disease and stroke.

  • Onion nutrition contains a flavonoid called quercitin which may stop the growth of cancerous tumours.

  • Onion nutrition also contains a good amount of chromium which helps to maintain normal blood sugar and insulin levels. Chromium also plays a part in maintaining good cholesterol levels.

  • One cup of chopped onions contains around 64 calories.



    THE FULL NUTRITIONAL VALUE OF ONIONS:

    Onions, raw

    Refuse: 10%  (Stem ends, sprouts and defects)
    Scientific Name:  Allium cepa
    NDB No: 11282 (Nutrient values and weights are for edible portion)

    Nutrient Units 1.00 X 1 cup, chopped
    -------
    160g
    Proximates
    Water
    g
    142.58
    Energy
    kcal
    64
    Energy
    kJ
    266
    Protein
    g
    1.76
    Total lipid (fat)
    g
    0.16
    Ash
    g
    0.56
    Carbohydrate, by difference
    g
    14.94
    Fiber, total dietary
    g
    2.7
    Sugars, total
    g
    6.78
    Sucrose
    g
    1.58
    Glucose (dextrose)
    g
    3.15
    Fructose
    g
    2.06
    Lactose
    g
    0.00
    Maltose
    g
    0.00
    Galactose
    g
    0.00
    Starch
    g
    0.00
    Minerals
    Calcium, Ca
    mg
    37
    Iron, Fe
    mg
    0.34
    Magnesium, Mg
    mg
    16
    Phosphorus, P
    mg
    46
    Potassium, K
    mg
    234
    Sodium, Na
    mg
    6
    Zinc, Zn
    mg
    0.27
    Copper, Cu
    mg
    0.062
    Manganese, Mn
    mg
    0.206
    Fluoride, F
    mcg
    1.8
    Selenium, Se
    mcg
    0.8
    Vitamins
    Vitamin C, total ascorbic acid
    mg
    11.8
    Thiamin
    mg
    0.074
    Riboflavin
    mg
    0.043
    Niacin
    mg
    0.186
    Pantothenic acid
    mg
    0.197
    Vitamin B-6
    mg
    0.192
    Folate, total
    mcg
    30
    Folic acid
    mcg
    0
    Folate, food
    mcg
    30
    Folate, DFE
    mcg_DFE
    30
    Choline, total
    mg
    9.8
    Betaine
    mg
    0.2
    Vitamin B-12
    mcg
    0.00
    Vitamin B-12, added
    mcg
    0.00
    Vitamin A, RAE
    mcg_RAE
    0
    Retinol
    mcg
    0
    Carotene, beta
    mcg
    2
    Carotene, alpha
    mcg
    0
    Cryptoxanthin, beta
    mcg
    0
    Vitamin A, IU
    IU
    3
    Lycopene
    mcg
    0
    Lutein + zeaxanthin
    mcg
    6
    Vitamin E (alpha-tocopherol)
    mg
    0.03
    Vitamin E, added
    mg
    0.00
    Tocopherol, beta
    mg
    0.00
    Tocopherol, gamma
    mg
    0.00
    Tocopherol, delta
    mg
    0.00
    Vitamin D (D2 + D3)
    mcg
    0.0
    Vitamin D
    IU
    0
    Vitamin K (phylloquinone)
    mcg
    0.6
    Lipids
    Fatty acids, total saturated
    g
    0.067
    4:0
    g
    0.000
    6:0
    g
    0.000
    8:0
    g
    0.000
    10:0
    g
    0.000
    12:0
    g
    0.000
    14:0
    g
    0.006
    15:0
    g
    0.000
    16:0
    g
    0.054
    17:0
    g
    0.000
    18:0
    g
    0.006
    20:0
    g
    0.000
    22:0
    g
    0.000
    24:0
    g
    0.000
    Fatty acids, total monounsaturated
    g
    0.021
    14:1
    g
    0.000
    15:1
    g
    0.000
    16:1 undifferentiated
    g
    0.000
    17:1
    g
    0.000
    18:1 undifferentiated
    g
    0.021
    20:1
    g
    0.000
    22:1 undifferentiated
    g
    0.000
    Fatty acids, total polyunsaturated
    g
    0.027
    18:2 undifferentiated
    g
    0.021
    18:3 undifferentiated
    g
    0.006
    18:4
    g
    0.000
    20:2 n-6 c,c
    g
    0.000
    20:3 undifferentiated
    g
    0.000
    20:4 undifferentiated
    g
    0.000
    20:5 n-3 (EPA)
    g
    0.000
    22:5 n-3 (DPA)
    g
    0.000
    22:6 n-3 (DHA)
    g
    0.000
    Cholesterol
    mg
    0
    Phytosterols
    mg
    24
    Amino acids
    Tryptophan
    g
    0.022
    Threonine
    g
    0.034
    Isoleucine
    g
    0.022
    Leucine
    g
    0.040
    Lysine
    g
    0.062
    Methionine
    g
    0.003
    Cystine
    g
    0.006
    Phenylalanine
    g
    0.040
    Tyrosine
    g
    0.022
    Valine
    g
    0.034
    Arginine
    g
    0.166
    Histidine
    g
    0.022
    Alanine
    g
    0.034
    Aspartic acid
    g
    0.146
    Glutamic acid
    g
    0.413
    Glycine
    g
    0.040
    Proline
    g
    0.019
    Serine
    g
    0.034
    Other
    Alcohol, ethyl
    g
    0.0
    Caffeine
    mg
    0
    Theobromine
    mg
    0
    USDA National Nutrient Database for Standard Reference, Release 22 (2009)

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