Onions Nutrition and Health Benefits

Serving size: 100 g

Nutrients Amount

Energy 166 kJ (40 kcal)

Water 89.11 g

Carbohydrates 9.34 g

Sugars 4.24 g

Dietary fiber 1.7 g

Fat 0.1 g

Protein 1.1 g

Vitamins

Thiamine (B1) 0.046 mg

Riboflavin (B2) 0.027 mg

Niacin (B3) 0.116 mg

Pantothenic acid (B5) 0.123 mg

Vitamin B6 0.12 mg

Folate (B9) 19 μg

Vitamin C 7.4 mg

Minerals

Calcium 23 mg

Iron 0.21 mg

Magnesium 10 mg

Manganese 0.129 mg

Phosphorus 29 mg

Potassium 146 mg

Zinc 0.17 mg

Fluoride 1.1 µg

Source: USDA Nutrient Database

Onions are rich in organosulfur compounds that have shown remarkable results against many cancers like the colorectal, esophageal, prostate and stomach cancer. These compounds inhibit the tumor growth and mutagenesis and prevent the formation of free radicals. A daily serving of this vegetable has been recommended to decrease the overall risk for these cancers.

The sulphur compounds in onions reduce the blood clotting capacity and prevent unwanted clumping of the blood platelets. These compounds also decrease the bad cholesterol levels and improve the function of the red blood cells. Moreover, onions are rich in flavonoids which provide many heart benefits.

Onions have many health benefits that prevent the inflammatory diseases like allergies and rheumatoid arthritis. The unique sulfur compound, Onionin A, that is present in the onion bulb, inhibits macrophages, which trigger most of the inflammatory responses in the body. This can control chronic inflammation on a large scale. Moreover, quercetin, an antioxidant in onion, also prevents the oxidation of fatty acids in the body, resulting in decreased inflammation.