Onion — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 4, 2024
Nutrition facts
Nutrition facts
Amount per 100 g
Calories
🔥 40 kcal
| Nutrition per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 9 g | 3.27% |
| Fiber | 2 g | 7.14% |
| Sugars | 4 g | 8% |
| Glycemic Index | 10 | - |
| Protein | 1 g | 2% |
| Sodium | 4 mg | 0.17% |
| Total Fat | 0 g | - |
*The % of Daily Value (DV) 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.
10
🟢 Low Glycemic Index
Did you know?
Health benefits
- Rich in antioxidants such as quercetin, which help protect the body from free radicals and reduce inflammation.
- Supports heart health by helping to lower cholesterol levels and blood pressure.
- Contains fiber, promoting digestive health, regular bowel movements, and a healthy gut microbiome.
- Has antimicrobial properties, which can help fight off infections and improve overall health.
- Provides essential vitamins and minerals such as Vitamin C, Vitamin B6, and folate, which support overall health and well-being.
Health risks
- Potential for digestive discomfort such as gas, bloating, or heartburn, particularly when consumed in large quantities or by individuals sensitive to alliums.
- Risk of allergic reactions in some individuals, causing symptoms like itching, swelling, or difficulty breathing, though this is relatively rare.
- Potential for contamination with pesticides or harmful bacteria if not properly washed or sourced from a reputable supplier.
- Strong odor which can linger on breath and skin after consumption, potentially causing social discomfort.
How to choose onion
A good onion will have dry, papery skin and feel heavy for its size, indicating it is fresh and juicy inside. The outer layers should not show any signs of softness.
Onions with sprouting growths or those that have a spongy feel should be avoided, as they are past their peak freshness. Any onions with mold or a dark, wet appearance should also be avoided, as these conditions suggest decay.
How to store onion
Whole onions should be stored in a cool, dry place with good ventilation. Avoid plastic bags as they can trap moisture. Properly stored, whole onions can last for several weeks.
Cut onions should be stored in an airtight container in the refrigerator. Avoid storing them near potatoes as they can absorb moisture and spoil more quickly. Always use a clean knife to prevent contamination.
✅ Extra Tip
How long does it last?
Onions can last for 1-2 months when stored in a cool, dry place with good ventilation. Once cut, they should be refrigerated and used within 7-10 days.
What to do with leftovers?
Leftover onions can be used in a variety of savory dishes. Chop them and sauté with olive oil as a base for soups, stews, or sauces, where they add depth and flavor. Onions are also great when caramelized and used as a topping for burgers, sandwiches, or pizzas, where their sweetness enhances the dish.
Use onions in a stir-fry with vegetables and your choice of protein, or mix them into a pasta dish with garlic, tomatoes, and herbs. If you have a lot of onions, consider making a batch of French onion soup, topped with melted cheese and croutons. Onions can also be used as a filling for quiches, frittatas, or omelets, or mixed into a casserole with potatoes, cheese, and cream. For a quick snack, roast onions with olive oil and balsamic vinegar, then serve as a side dish or add to a salad.
👨⚕️️ Medical disclaimer
How onion supports specific health conditions
Onions are rich in antioxidants, particularly quercetin, which support heart health by reducing inflammation and improving circulation. They also contain sulfur compounds, promoting immune health and helping detoxify the body. Onions are a good source of fiber, supporting digestive health by aiding in regular bowel movements. Their low-calorie profile and versatility make them a nutritious addition to a variety of dishes, contributing to overall well-being.
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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