Onions, raw
* The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
Macronutrients
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| Nutrient | Amount | % DV | |
|---|---|---|---|
| Vitamin C, total ascorbic acid | 7.4 MG | 8% | |
| Thiamin | 0.0 MG | 4% | |
| Riboflavin | 0.0 MG | 2% | |
| Niacin | 0.1 MG | 1% | |
| Pantothenic acid | 0.1 MG | 2% | |
| Vitamin B-6 | 0.1 MG | 7% | |
| Folate, total | 19 UG | 5% | |
| Choline, total | 6.1 MG | 1% | |
| Vitamin B-12 | 0 UG | 0% | |
| Vitamin A, RAE | 0 UG | 0% | |
| Vitamin E (alpha-tocopherol) | 0.0 MG | 0% | |
| Vitamin D (D2 + D3) | 0 UG | 0% | |
| Vitamin K (phylloquinone) | 0.4 UG | 0% |
Minerals
| Nutrient | Amount | % DV | |
|---|---|---|---|
| Calcium, Ca | 23 MG | 2% | |
| Iron, Fe | 0.2 MG | 1% | |
| Magnesium, Mg | 10 MG | 2% | |
| Phosphorus, P | 29 MG | 2% | |
| Potassium, K | 146 MG | 3% | |
| Sodium, Na | 4 MG | 0% | |
| Zinc, Zn | 0.2 MG | 2% | |
| Copper, Cu | 0.0 MG | 4% | |
| Manganese, Mn | 0.1 MG | 6% | |
| Selenium, Se | 0.5 UG | 1% |
Nutrition Highlights
- Very low in calories (40 kcal per 100g), suitable for weight management.
- Very low in fat (0.1g per 100g).
About Onions, raw
These pungent bulbs are a staple in kitchens worldwide, prized for their ability to add depth and flavor to countless dishes. Despite their small size, they pack a surprising nutritional punch. Low in calories and fat-free, they provide a modest amount of vitamin C, vitamin B6, and folate. They're also a good source of dietary fiber, which supports digestive health, and contain beneficial plant compounds like quercetin, a flavonoid with antioxidant properties.
In the kitchen, they're incredibly versatile and form the flavor base for many cuisines. They can be sautéed to create a sweet, caramelized foundation for soups and stews, sliced raw for a sharp bite in salads and sandwiches, or pickled for a tangy condiment. Their layered structure makes them ideal for stuffing or grilling whole. While their strong aroma comes from sulfur compounds that can cause tears when cutting, these same compounds are linked to potential anti-inflammatory and heart health benefits. Whether used as a subtle background note or the star of a French onion soup, these humble bulbs are an essential ingredient that brings both flavor and nutrition to the table.
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