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Onion Nutrition
the nutritional value of onions and full onion nutrition information...
Easy to include into recipes, the onion 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.
Onions contain a flavonoid called quercitin which may stop the growth of cancerous tumours.
Onions also contain 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, rawRefuse: 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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