Nutritional information

Onions are a very popular and commonly consumed vegetable and are used as a base in a number of dishes throughout the world.

It is due to the fact that onions are eaten so often, that the nutrients inside make a reasonable contribution to our diets.

Onions are valued by people across the globe, for their health and nutritional values.

They are one of the few vegetables used in every cuisine in the world. The health benefits of including onions in our diets have been known by cooks and are being studied by scientists. Scientific studies have shown positive relationships between including onions in diets and

  1. A reduced risk of stomach and brain cancer in humans
  2. Inhibited platelet-mediated thrombosis (a process that leads to heart attacks and strokes)
  3. Reduced levels of cholesterol, triglycerides and thromboxane in the blood (substances involved in the development of cardiovascular disease)
  4. A reduction in symptoms associated with osteoporosis. (From : Onions – Phytochemical and Health Properties, provided by the National Onion Association)
New Zealanders are frequent consumers of onions. Onions are not rich in the common nutrients but are low in energy. However, onions are rich in phytonutrients – flavonoids, fructans, saponins and sulphur containing compounds. The red varieties are a source of the flavonoids, anthocyanins.

Nutrition chart

Raw - Serving size: ¼ onion = 45 g

per serving
% Daily
intake per
per 100g
Energy (kJ/Cal) 58/14 1% 130/31
Protein (g) 0.6 1% 1.4
Fat, total (g) 0 0% 0.1
- saturated (g) 0.01 0% 0.01
Available carbohydrate (g) 2.3 1% 5.1
- sugars (g) 2.3 3% 5.1
Dietary fibre (g) 0.8 3% 1.8
Sodium (mg) 1 0% 2
Vitamin C (mg) 2 5% RDI* 5.0
Niacin (mg) 0.1 1% RDI* 0.3
Folate (µg) 0 0% RDI* 0
Potassium (mg) 82 182

Percentage Daily Intakes are based on an average adult diet of 8700 kJ. Your daily Intakes may be higher or lower depending on your energy needs. *Recommended Dietary Intake (Average Adult). Source: FOODfiles 2016

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