...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, 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)
Easy to include into recipes, the onion is said to help prevent various health conditions.
