Onion Nutrition Facts

Onions come in various sizes, shapes, colors, and flavors. Red, yellow, and white onions are the most frequent varieties. These veggies have a broad spectrum of flavors, from sweet and juicy to sharp, spicy, and aromatic, depending on the season they are grown and consumed. For generations, farmers have grown allium vegetables.

According to the United Nations Food and Agriculture Organization, China is the world’s largest onion producer. Watery eyes are a common side effect of cutting onions. Onions, on the other hand, may provide health benefits. Reducing the risk of various types of cancer, increasing mood, and maintaining skin and hair health are just a few.onions

Onions are common in many kitchens and go well with almost any cuisine. Before peeling onions, consumers should search for ones that are dry, firm, and have little or no aroma. Using onions to enhance the flavor of a dish without adding calories, fat, or sodium is a terrific method. Raw sliced onion can be used as a sandwich filling or a salad topping. Salsas and dips with this veggie are also delicious. In this post, we’ll talk about the health benefits of onions, their nutritional value, and how to eat more of them.

Onion Nutrition Facts

Onions are high in antioxidants and substances that combat inflammation, cut triglycerides, and lower cholesterol, which may lessen the risk of heart disease. Their anti-inflammatory effects may also aid in the reduction of excessive blood pressure and the prevention of blood clots. Here’s a table based on the nutrition facts of onions per 100 grams of serving:

Nutrient Amount Per Serving % Daily Value
Calories 40 2%
Total Fat 0.1 g 0%
Sodium 4 mg 0%
Total Carbohydrate 9.3 g 3%
Dietary Fiber 1.7 g 6%
Sugars 4.2 g
Protein 1.1 g 2%
Vitamin D 0 mcg 0%
Calcium 23 mg 2%
Iron 0.2 mg 1%
Potassium 146 mg 3%
Vitamin C 7.4 mg 8%
Vitamin B-6 0.1 mg 4%
Magnesium 10 mg 2%

Please note that the percent daily values are based on a 2,000-calorie diet and may vary depending on your nutritional needs.

Is It Healthy To Eat Raw Onions?

Organic sulfur compounds can be found in onions. Organic sulfur compounds lower the risk of heart disease and stroke by decreasing cholesterol levels and maybe breaking down blood clots. To acquire the most sulfur compounds from onions, eat them raw rather than cooked.

Compared to eating lesser amounts of raw red onion (80-120 grams daily), consuming high amounts of raw red onion does not improve cholesterol or blood sugar levels in persons with polycystic ovarian syndrome (20-30 grams daily). Eating a lot of food might raise your body mass index (BMI) by a small amount. Prostate cancer is a disease that affects men.

What Are The Health Benefits Of Onion?

  • Rich in antioxidant compounds. Onions are loaded with plant chemicals, including flavonoids, which have antioxidant and anti-inflammatory effects. Below are some health advantages of consuming onion:
  • May support heart health
  • It may support bone health
  • May support gut health
  • Antibacterial quality

When Is It Best To Consume Onions?

Eating raw onion is recommended during the summer since it can keep you cool while providing various health benefits. One of the simplest ways to make your dishes delicious and healthful is to include raw onion.

The best approach to get the most help from onions for sleeping is to consume them before bed; however, this can cause other health issues such as acid reflux and bloat. Onions are good if you’re healthy and don’t have any of these ailments. When onions are consumed late at night, they produce bloating.

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Is It True That Eating Onions Is Healthy For Your Hair?

Onions are high in antifungal and antibacterial compounds that help keep your hair free of infections and promote growth. Onions have a high sulfur level, which helps prevent hair breakage and thinning, and sulfur is necessary for hair follicle regeneration.

Hair loss can be reduced by having a healthier scalp Researchers discovered that hair growth began after two weeks of applying onion juice twice daily to the scalp. After four weeks, over 74 percent of individuals had some hair regrowth, and after six weeks, about 87 percent had hair regrowth.

Is It Possible To Lose Weight By Eating Raw Onions?

Onions are high in soluble fiber, keeping your gut healthy and aiding weight loss. Raw onions are a mighty probiotic meal that can help you lose weight quickly. Diabetes is a significant lifestyle illness, and India is often considered to be the diabetes capital of the world.

Weight gain and obesity are substantial side effects of this illness. Insulin resistance affects those with type 2 diabetes, making weight management even more difficult. However, correcting this trend can help you get in shape while lowering your diabetes risk.

Is Onion Beneficial To The Immune System?

Onions have been connected to a variety of health advantages by scientists. Antioxidants are responsible for the majority of the benefits. According to research, a specific antioxidant known as quercetin protects health in various ways. According to one study, quercetin reduces inflammation and strengthens the immune system.

Onions provide a long list of health benefits. These nutrient-dense vegetables contain potent chemicals that may lower your heart disease and cancer risk. Onions have antimicrobial characteristics and can help with digestion, which can help with immune function.

Though dairy is often credited with improving bone health, many other foods, such as onions, may contribute to healthy bones. Onions are high in fiber and prebiotics, which are essential for gut health. Compared to a control group, 24 middle-aged and postmenopausal women who ingested 3.4 ounces (100 ml) of onion juice daily for eight weeks improved bone mineral density and antioxidant activity.

Healthy bacteria break down nondigestible fibers called prebiotics in the gut. Gut bacteria create short-chain fatty acids like butyrate, acetate, and propionate from consuming prebiotics. Studies have shown that these short-chain fatty acids help digestion, immunity, and gut health. They also lower inflammation.


Onions are high in antioxidants and are a good source of them, and they include approximately 25 different types of flavonoid antioxidants. Red onions, in particular, contain anthocyanins, which are flavonoid plant pigments that give red onions their dark hue.

According to many population studies, people who eat more foods high in anthocyanins have a lower risk of heart disease. Similarly, a study of 93,600 women found that those who ate the most anthocyanin-rich foods were 32% less likely to have a heart attack than those who ate the least 14Trusted Source).

Onions may aid blood sugar regulation, which is particularly important for diabetes or prediabetes. In a study of 42 persons with type 2 diabetes, eating 3.5 ounces (100 grams) of fresh red onion for four hours lowered fasting blood sugar levels by roughly 40 mg/dl. In addition, several animal studies have demonstrated that eating onions can help with blood sugar regulation.