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Onion
Nutrition
Onions
are low in calories yet add abundant flavor to a wide variety
of foods. With only 30 calories per serving, onions are sodium,
fat, and cholesterol free, and provide dietary fiber, vitamin
C, vitamin B6, potassium, and other key nutrients.
Higher
intakes of fruits and vegetables have been associated with a
variety of health benefits. Research shows that onions may help
guard against many chronic diseases. That's probably because
onions contain generous amounts of a flavonoid called quercetin.
Other sources are tea and apples, but research shows that absorption
of quercetin from onions is twice that from tea and more than
three times that from apples. Studies have shown that quercetin
protects against cataracts, cardiovascular disease, and cancer.
In
addition, onions contain a variety of other naturally occurring
chemicals known as organosulfur compounds that have been linked
to lowering blood pressure and cholesterol levels.
NUTRITION
PER SERVING OF ONIONS
| Onion
Nutrition Facts |
1 Medium Onion (148 g)
|
Percent
Daily Values* |
| Calories
|
45 |
|
| Total
Fat |
0 |
0% |
| Cholesterol
|
0 |
0% |
| Sodium
|
5 |
0% |
| Total
Carbohydrate |
11g |
4% |
| Dietary
Fiber |
3g |
12% |
| Sugars
|
9g |
|
| Protein
|
1g |
|
| Vitamin A |
0g |
0% |
| Vitamin
C |
11.8mg |
20% |
| Vitamin b6 |
0.01g |
5% |
| Calcium
|
36.8mg |
4% |
| Iron
|
0.6mg |
4% |
| Folic
Acid |
15.2mcg |
4% |
| Potassium
|
190mg |
5% |
| Selenium
|
0.5mcg |
1% |
| Zinc
|
0.2mg |
1% |
| *Percent (%) Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs. |
