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Onion nutrition facts and health benefits that you should know

Here are onion nutrition facts and health benefits. The health benefits of onion mentioned in this article are based on studies.

Members of the lily family, onions are a highly aromatic vegetable used in cuisines around the world. They offer nutrients and flavor without a lot of calories or fat. Onions are also cholesterol- and gluten-free, so they can fit into most healthy eating plan.

You may have heard that onions become toxic after they’re cut or that they promote hair growth. However, research does not validate these common onion myths.

1. Onion nutrition facts

One medium-sized onion (110g) provides 44 calories, 1.2g of protein, 10.3g of carbohydrates, and 0.1g of fat. Onions are a good source of vitamin C, vitamin B6, potassium, folate, and manganese. The following nutrition information is provided by the USDA for a raw onion measuring approximately 2.5 inches in diameter.

Calories: 44
Fat: 0.1g
Sodium: 4.4mg
Carbohydrates: 10.3g
Fiber: 1.9g
Sugars: 4.7g
Protein: 1.2g
Potassium: 161mg
Vitamin C: 8.1mg
Folate: 20.9mcg
Manganese: 0.1mg
Vitamin B6: 0.1mg

Carbs: One medium onion contains just over 10 grams of carbohydrates. Of these, 4.7 grams are sugar and 1.9 grams are fiber. Onions have a low glycemic index rating, between 10 and 15. This means that they have minimal impact on blood sugar levels.

Fats: On their own, onions contain minimal fat. That said, they are often prepared with added fat: sautéed in olive oil or butter, covered in salad dressing, or breaded and deep-fried. All of these can increase the amount of fat in your dish.

Protein: Onions aren’t high in protein at just over 1 gram per serving. If you’re looking to increase your protein intake, use onions to add flavor and nutrients to higher protein food sources, such as eggs or lean meat.

Vitamins and Minerals: Onions provide a variety of nutrients, notably vitamin C, vitamin B6, folate, potassium, and manganese. You’ll also get a little calcium, iron, magnesium, phosphorus, zinc, copper, selenium, choline, and other vitamins and minerals when consuming onion.

Calories: A medium-sized onion that is 2.5 inches in diameter (110 grams) supplies around 44 calories. A thin slice of onion (9 grams) provides approximately 3.6 calories while a thick slice (about a quarter-inch thick, or 38 grams) is just over 15 calories.

Onion is low in calories and fat while supplying a decent amount of fiber. It is also nutrient-rich, providing many healthful vitamins and minerals, such as vitamins C and B6, folate, manganese, and potassium.

Onion nutrition facts and health benefits that you should know

2. Health benefits of onion

Lower risk of cancer

Many kinds of onions contain a wealth of chemicals that help fight cancer. Onions are among the richest food sources of a nutrient called quercetin, which is known to prohibit the activity or creation of cancer-causing elements. A quercetin-rich diet has been associated with a lower risk of developing lung cancer.

Lower risk of heart disease and stroke

Onions contain organic sulfur compounds. These compounds are the reason why onions have such a sharp, strong taste and smell. Organic sulfur compounds help reduce the level of cholesterol in your body and may also help break down blood clots, lowering your risk for heart disease and stroke. You should eat onions raw rather than cooked to get the most sulfur compounds from them.

Lower risk of alzheimer’s disease

Flavonoids come from plants and are found in particular abundance in onions. One study has found that those who consume a long-term diet high in flavonoids decrease their risk of getting Alzheimer’s disease.

Immune system

“The polyphenols in onions act as antioxidants, protecting the body against free radicals,” said Anne Mauney, a dietitian based in Washington, D.C. Eliminating free radicals can help encourage a strong immune system. Free radicals are “unstable molecules” that can interfere and damage the structure of cells in your body and even your DNA, according to the. The human body produces free radicals in response to pollution, ultraviolet light and as a part of our immune system own bodies produce to fight bacteria and viruses. However, antioxidants naturally neutralise them and keep them in check.

According to the University of Maryland Medical Center, the quercetin in onions also reduces allergic reactions by stopping your body from producing histamines, which are what make you sneeze, cry and itch if you’re having an allergic reaction.


The fiber in onions promotes good digestion and helps keep you regular. Additionally, onions contain a special type of soluble fiber called oligofructose, which promotes good bacteria growth in your intestines. A study published in the journal Clinical Gastroenterology and Hepatology found that oligofructose may help prevent and treat types of diarrhea. The phytochemicals in onions that scavenge free radicals may also reduce your risk of developing gastric ulcers, according to the National Onion Association.

Bone density

The daily consumption of onions can improve bone density in women who are going through or have finished menopause, according to a study published in the journal Menopause. Researchers discovered that women who ate onions frequently had a 20 percent lower risk of hip fracture than those who never ate onions.

Researchers have also found that onions can help to combat the effects of osteoporosis – a chronic inflammatory condition – which causes the loss of bone mineral density (BMD), according to the journal Food Frontiers.

Regulating blood sugar

The chromium in onions assists in regulating blood sugar. The sulfur in onions helps lower blood sugar by triggering increased insulin production. Research published in the journal Environmental Health Insights revealed that this might be especially helpful to people with people with diabetes. People with Type 1 and Type 2 diabetes who ate red onions showed lower glucose levels for up to four hours.

People with Type 2 diabetes saw more normalized liver enzymes and lower glycemic levels when consuming sliced onions, according to a study in the journal Nutrition.

Source: Webmd/Verywellfit!

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