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Nutrition Facts about Onions

Gardening Guide: The Outstanding Onion Gardening Guide: All You Need to Know About Growing, Harvesting, Cooking, and Eating Delicious Onions

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Nutrition Facts about Onions

Learn nutrition facts about onions to find out exactly which nutrients are found in onions—and to what degree—along with the most common compounds available in this healthful food.

By Norann Oleson

Onions in the garden

Onions in the garden

Onions are delicious, and they’re good for you, too! Low in calories, high in flavor, and fat- and cholesterol-free. Onions are high in vitamin C and they’re a good source of dietary fiber. Onion bulbs have a combination of three families of compounds that scientists believe have good effects on our health: fructans (dietary fiber), flavonoids (antioxidants), and organosulfur compounds (responsible for the taste and smell of onions).

Here is the nutrition information for 160 grams (about a cup) of chopped onions:
onion nutrition

The main plant compounds in onions are:

  • Inulin. Inulin is in a class of dietary fibers known as fructans. It’s a prebiotic fiber that promotes gut health by keeping beneficial bacteria thriving. If you’re taking a fiber supplement for gut health, you might want to just up your onion intake.
  • Quercetin. This flavonoid has been shown to help delay or slow the oxidative damage to cells in your body—snagging free radicals before they can do damage to cells and tissue.
  • Vitamin C. This powerful nutrient may include protection against immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and even skin wrinkling. Plus, it’s essential for tissue repair in the body.

Onions also provide vitamin B5, folate, potassium, calcium, and manganese.

Did you know all these nutrition facts about onions? Please tell us what you think.

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TABLE OF CONTENTS

  • Curator’s Corner
  • Introduction
  • Feature Articles

  • Types of Onion Plants
  • Choosing to Grow Onions from Seeds, Transplants, or Sets
  • Growing Onions in Open Land, in Raised Beds, or in Containers
  • Starting with the Right Soil for Your Onion Plants
  • Companion Planting with Your Onion Crop: What to Plant Nearby—and What to Keep at a Distance
  • The Right Sunlight for Your Onion Plants
  • Should You Fertilize Your Onion Plants?
  • How—and When—to Water Your Onion Plants
  • How to Spot, Treat, and Prevent Onion Diseases
  • Bulb Rot in Onion Plants: How to Identify, Treat, and Prevent Different Types of Bulb Rot
  • What to Do About Pests that Can Harm Your Onion Plants
  • The Right Way to Weed Your Onion Patch
  • Why Do Onions Make You Cry?
  • Onion Harvesting, Curing, and Storage Tips
  • Essential Tools and Equipment for Growing and Enjoying Onions
  • Plant Profiles

  • Dutch Yellow Shallots
  • French Red Shallots
  • Patterson Onions
  • Walla Walla Onions
  • Southport Red Globe Onions
  • White Sweet Spanish Onions
  • Utah Yellow Sweet Spanish Onions
  • Candy Onions
  • Red Burgundy Onions
  • Yellow Granex Onions
  • Early White Grano Onions
  • Recipes

  • Easy Onion Dinner Rolls
  • Onions in a Pickle
  • French Onion Soup
  • Scalloped Onions
  • Onion-Topped Focaccia Bread
  • Caramelized Onions
  • No-Guilt Onion Bloom
  • Additional Articles

  • Nutrition Facts about Onions
  • Home Remedies & Health Benefits of Onions
  • Resources about Onions
  • Onion Glossary
  • Related Articles

  • The Best Vegetables to Plant Together for an Unbelievable Harvest
  • 10 Deer-Resistant Vegetables and Herbs
  • Are You Storing Onions the Wrong Way? Learn How to Store Every Variety
  • 5 Tips for Growing a Healthy Harvest of Onions This Year

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