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Onions: Just the Food Facts

Author:

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Imagine a plump, golden-yellow Vidalia onion, its papery skin slightly crinkled and glowing with warmth. The onion is about the size of a baseball, giving you a sense of its rounded, generous shape. As you bring it closer, you might catch a whiff of its sweet, earthy aroma, inviting you to explore its freshness and readiness for cooking.
The image showcases a close-up view of garlic plants growing in a field, with pink-purple garlic scapes (flower buds) taking center stage. The tall, slender stalks supporting the scapes display delicate striations, while the teardrop or bulbous-shaped flower buds add a touch of whimsy. The softly blurred background features warm golden tones, green natural elements, and a dreamy, sunlit atmosphere, creating an artistic agricultural scene that captures the natural beauty of growing garlic plants.
Blloming onion in the image
a white vandalia onion charred on the edges and looking mighty tasty

Vidalia Onion

Nutrition Facts

Serving Size: 100g
Servings per container: Varied

NutrientAmount per 100g% Daily Value*
Calories32-40 kcal–
Total Fat0g0%
Carbohydrates11g4%
Dietary Fiber2.6g10%
Sugars6g–
Protein1g2%
Sodium1mg<1%
Vitamin C10% of the DV10%
Vitamin K15% of the DV15%
Folate10% of the DV10%
Chromium6% of the DV6%
Potassium8% of the DV8%
Manganese10% of the DV10%
  • Rich in Antioxidants: Contains antioxidants like quercetin, which may reduce inflammation.
  • Supports Heart Health: May help lower cholesterol and blood pressure due to fiber and antioxidants.
  • Aids Digestion: Fiber content supports healthy digestion and gut health.
  • May Improve Blood Sugar Control: Chromium helps regulate blood sugar levels.
  • Low in Calories: Makes it a great addition to weight management diets.
  • Anti-Inflammatory Properties: Compounds like sulfur and fiber may reduce inflammation.
  • Supports Immune Function: Vitamin C content helps boost the immune system.
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Res onion with a nice glow to show its beauty
A red onion sliced into pieces ready to do something awesome with it
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red onion mixed in with beautiful red tomatos on a piece of chicken
red onion sliced with garlic on a chopping board and chives

Red Onions

Nutrition Facts

Serving Size: 100g (approximately 1/2 cup, chopped)
Servings Per Container: Varied

NutrientAmount Per Serving% Daily Value*
Calories42–
Total Fat0.2g<1%
Saturated Fat0g0%
Trans Fat0g0%
Cholesterol0mg0%
Sodium5mg<1%
Total Carbohydrates10.2g3%
Dietary Fiber4.3g15%
Sugars6.0g–
Protein1.9g4%
Vitamin C10%10%
Vitamin K15%15%
Folate10%10%
Chromium6%6%
Potassium8%8%
Manganese10%10%

Footnotes:

  • Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • Red onions are a good source of dietary fiber, vitamins, and minerals, supporting overall health and well-being.

This table provides a clear and concise overview of the nutritional profile of red onions, highlighting their unique characteristics and suitability for various diets.

Additionally, here are some key health benefits of red onions:

  • Rich in Antioxidants: Contains antioxidants like quercetin, which may reduce inflammation.
  • Supports Heart Health: May help lower cholesterol and blood pressure due to fiber and antioxidants.
  • Aids Digestion: Fiber content supports healthy digestion and gut health.
  • May Improve Blood Sugar Control: Chromium helps regulate blood sugar levels.
  • Low in Calories: Makes it a great addition to weight management diets.
  • Anti-Inflammatory Properties: Compounds like sulfur and fiber may reduce inflammation.
  • Supports Immune Function: Vitamin C content helps boost the immune system.

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Chopped white onions in finely diced onions
onions in a metal in a colendar
a beautiful recipe of meat and onions to feature the product being sold in use
a knife cutting and dicing onions

Chopped White Onion

Nutrition Facts for Chopped White Onions

Serving Size: 100g (approximately 1/2 cup, chopped)
Servings Per Container: Varied

NutrientAmount Per Serving% Daily Value*
Calories44–
Total Fat0.2g<1%
Saturated Fat0g0%
Trans Fat0g0%
Cholesterol0mg0%
Sodium2mg<1%
Total Carbohydrates11.6g4%
Dietary Fiber2.6g10%
Sugars5.1g–
Protein1.3g3%
Vitamin C12%12%
Vitamin K17%17%
Folate8%8%
Chromium4%4%
Potassium6%6%
Manganese8%8%

Footnotes:

  • Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • Chopped white onions are a good source of dietary fiber, vitamins, and minerals, supporting overall health and well-being.

Key Health Benefits:

  • High in Fiber: Supports healthy digestion and gut health.
  • Antioxidant Properties: Contains antioxidants like quercetin, which may reduce inflammation.
  • Heart Health: May help lower cholesterol and blood pressure due to fiber and antioxidants.
  • Low in Calories: Makes it a great addition to weight management diets.
  • Supports Immune Function: Vitamin C content helps boost the immune system.
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White Onion

Nutrition Facts for White Onions

Serving Size: 100g (approximately 1/2 cup, chopped)
Servings Per Container: Varied

NutrientAmount Per Serving% Daily Value*
Calories44–
Total Fat0.2g<1%
Saturated Fat0g0%
Trans Fat0g0%
Cholesterol0mg0%
Sodium2mg<1%
Total Carbohydrates11.6g4%
Dietary Fiber2.6g10%
Sugars5.1g–
Protein1.3g3%
Vitamin C12%12%
Vitamin K17%17%
Folate8%8%
Chromium4%4%
Potassium6%6%
Manganese8%8%

Footnotes:

  • Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • White onions are a good source of dietary fiber, vitamins, and minerals, supporting overall health and well-being.

Key Health Benefits:

  • High in Fiber: Supports healthy digestion and gut health.
  • Antioxidant Properties: Contains antioxidants like quercetin, which may reduce inflammation.
  • Heart Health: May help lower cholesterol and blood pressure due to fiber and antioxidants.
  • Low in Calories: Makes it a great addition to weight management diets.
  • Supports Immune Function: Vitamin C content helps boost the immune system.

Health Benefits:

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Knob Onion

Nutrition Facts – Knob/Walking Onions

Serving Size: 100g (3.5 oz)
Servings Per Container: Varied

NutrientAmount Per Serving% Daily Value*
Calories40–
Total Fat0.1g<1%
Saturated Fat0g0%
Trans Fat0g0%
Cholesterol0mg0%
Sodium4mg<1%
Total Carbohydrates9g3%
Dietary Fiber1.7g6%
Total Sugars4.2g–
Protein1.2g2%

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Scallions

Nutrition Facts for Scallions (Green Onions)

Serving Size: 100g (approximately 1 cup chopped)
Servings Per Container: Varied

NutrientAmount Per Serving% Daily Value*
Calories31–
Total Fat0.2g<1%
Saturated Fat0g0%
Trans Fat0g0%
Cholesterol0mg0%
Sodium4mg<1%
Total Carbohydrates7.3g2%
Dietary Fiber2.6g10%
Sugars1.8g–
Protein1.8g4%
Vitamin A16%16%
Vitamin C18%18%
Calcium3%3%
Iron5%5%
Potassium6%6%
Folate9%9%

Footnotes:

  • Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • Scallions are low in calories and fat but rich in dietary fiber and essential vitamins and minerals, making them a healthy addition to various dishes.

Key Health Benefits:

  • Rich in Fiber: Supports healthy digestion and gut health.
  • High in Vitamins: Particularly vitamin K, which is essential for blood clotting, and vitamin C, which supports immune function.
  • Antioxidant Properties: Contains antioxidants that may help protect against chronic diseases.
  • Low in Calories: Makes them an excellent choice for weight management.
  • Versatile: Can be used raw or cooked in a variety of recipes, adding flavor without adding significant calories.
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Shallots

Nutrition Facts for Shallots

Serving Size: 100g (approximately 1/2 cup chopped)
Servings Per Container: Varied

NutrientAmount Per Serving% Daily Value*
Calories72–
Total Fat0.5g<1%
Saturated Fat0.1g<1%
Trans Fat0g0%
Cholesterol0mg0%
Sodium12mg<1%
Total Carbohydrates17.6g6%
Dietary Fiber3.2g13%
Sugars7.4g–
Protein2.5g5%
Vitamin C10%10%
Vitamin K18%18%
Folate15%15%
Potassium10%10%
Manganese10%10%

Footnotes:

  • Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • Shallots are a nutrient-dense food, providing essential vitamins and minerals with relatively few calories.

Key Health Benefits:

  • Rich in Fiber: Supports healthy digestion and gut health.
  • Good Source of Vitamins: Particularly vitamin K, which is essential for blood clotting, and vitamin C, which supports immune function.
  • Antioxidant Properties: Contains antioxidants that may help protect against chronic diseases.
  • Low in Calories: Makes them an excellent choice for weight management.
  • Versatile: Can be used raw or cooked in a variety of recipes, adding flavor without adding significant calories.
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Garlic

Nutrition Facts for Garlic

Serving Size: 100g (approximately 3-4 cloves)
Servings Per Container: Varied

NutrientAmount Per Serving% Daily Value*
Calories149–
Total Fat0.5g<1%
Saturated Fat0.1g<1%
Trans Fat0g0%
Cholesterol0mg0%
Sodium17mg<1%
Total Carbohydrates33.6g11%
Dietary Fiber2.1g8%
Sugars1.0g–
Protein6.4g13%
Vitamin A0%0%
Vitamin C31%31%
Calcium4%4%
Iron13%13%
Potassium12%12%
Vitamin B624%24%
Manganese22%22%
Selenium26%26%

Footnotes:

  • Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
  • Garlic is a nutrient-dense food, providing essential vitamins and minerals with relatively few calories.

Key Health Benefits:

  • Rich in Vitamins and Minerals: Garlic is an excellent source of vitamin C, vitamin B6, manganese, and selenium.
  • Antioxidant Properties: Contains sulfur compounds like allicin, which have antioxidant and potential health benefits.
  • Supports Heart Health: May help lower cholesterol and blood pressure.
  • Immune Support: Vitamin C content helps boost the immune system.
  • Versatile: Can be used raw or cooked in a variety of recipes, adding flavor without adding significant calories.
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