Onion Nutrition

Healthy Foods



Onion Nutrition: Health Benefits, Nutrition and Vitamins
Onions provide our bodies with excellent health benefits as they are very good for the blood and help the body to fight against heart disease. This healthy vegetable benefits the body with essentials vitamins and nutrients. Onions contain vitamin B & C, as well as calcium, iron and potassium. A anticoagulant known as Cycloallin is also contained within onions and this is what helps to protect our bodies and health against heart disease. The onion vegetable helps to strengthen the immune system which is very beneficial to our health as it helps us to fight against everyday colds and flu, as well as other more major health conditions, illnesses and diseases.

Onion Nutrition: Health Benefits, Nutritional Value and Vitamins
The onion belongs to the Allium family. Other vegetables / edible eating plants that also belong to the Allium family, alongside the onion, include shallots, garlic, chives and leeks, all of which are provide many benefits to our health. There are many different varieties of onion. There are approximately 325 onions including the wild varieties.

Onion Nutrition: History and Information about Health Benefits and Vitamins
Onions have been widely popular throughout the world for many years and have been highly praised for their health benefits. It is believed that the history and origin of the onion began in the Middle East, perhaps in Egypt, as there is evidence of the existence of onions in ancient times on an inscription on the Great Pyramid which states that slaves who built the tomb ate their way through 1600 talents worth of onions, radishes and garlic. Further evidence that the onion originated thousands of years ago, is that this vegetable is mentioned in the Bible. In the middle ages, the onion was introduced to European countries and it was often used to make sauces, soups and stews.

Onion Nutrition Facts and Health Benefits
  • Interesting fact: Onions are very distinctive as they have an unusual and very strong, distinct smell. This smell is caused by pungent acids beneath the plants' skin!
  • There are approximately 325 different varieties of onions if the wild varieties are included! The most popular types are Red Onion, Yellow Onion and Spanish Onion.
  • There are many different ways to cook onions which include - grilling, roasting, baking, frying, blanching, caramelizing, pickling, sweating and boiling.


Onion Nutrition: Health and Benefits

Some vegetables are tastier than others and onions in particular can sometimes taste a little too strong and pungent for the average person, particularly when eaten raw, in their natural state. Many varieties of onion can be eaten raw and when done so, provide the most onion benefits and the richest source of nutrients and vitamins which are essential for good health and nutrition.

Many people prefer onions when they have been cooked as they usually taste milder and sweeter, particularly if they are grilled onion, roasted onion, baked onion, fried onion, blanched onion, caramelized onion, pickled or boiled onion. Cooking this vegetable will result in losing some of their onion health benefits, vitamins and nutrients, however, they will still be extremely good for your health.

Red Onion

Onion Nutrition Carbs and Calories

Onions are low in calories, it is a good, healthy vegetable particularly when eaten raw. The amount of calories in onions depends on the way that the onion is cooked for example if the onion is baked, grilled, roasted, steamed or boiled. The following calorie guide can be used to calculate the amount of calories in onion:

Calories in Onions per 100 grams:

Flesh Nutrition only - 36 calories
Boiled Nutrition - 17 calories
Dried Nutrition -  313 calories
Fried in oil Nutrition - 164 calories
Red caramelized Nutrition - 213
Pickled, drained Nutrition - 24

Onion Nutrition: The Healthiest Ways to Cook - Health Benefits, Nutrition and Vitamins
Onions are not as strong once they have been cooked. This is because the natural pungent acids that the vegetable contains, decreases throughout the cooking process. There are many different cooking methods for onions including boiling, frying, roasting, baking, saut�ing, *sweating and caramelized.

* Sweating is a cooking method where the vegetable or onions are fried in a little fat with the lid on.

Onion Nutrition: Varieties and Types - Health Benefits, Nutrition and Vitamins
There are many types of onions available - 325 varieties of onions including wild varieties. Some of the most popular types are:

Red Onion Nutrition:
The red variety is also known as Italian Onions. This is a delicious tasting variety that is somewhat milder that many of the other types of onion and provides a much sweeter taste and flavor. This vegetable has deep red skin (outer plant leaves) and beneath the red skin lie layer upon layer of crisp, sweet tasting onion which is white and blushed with red. This variety is particularly easy to eat  and is often used raw in salads.

Spanish Onion Nutrition:
The hotter the climate for planting and growing onions, the milder the taste of the vegetable. Therefore, Spanish Onions, which have a vitalizing and healthy appearance, are quite mild in taste when compared to other varieties such as the Yellow variety. The Spanish Onion variety has pale, copper skin (outer leaves) and it is larger in size than the Yellow Onion. The Spanish Variety can also be eaten raw is often used in salads.

Yellow Onion Nutrition:
This variety is not actually yellow in color or appearance, it is in fact golden brown and it is a popular multi-purpose vegetable. This is a very strong tasting type - very pungent! In fact, this is the strongest variety that is grown and is available, and it is excellent when used in cooking recipes. The small type of yellow onion is particularly good for picking and is named either baby, button or pickling.

White Onion Nutrition:
This type is grown to all different sizes and they differ in strength, there is no telling the strength of this variety. The larger sized onion can be either strong or mild. This is a multi-purpose onion.


  Vidalid Onion Nutrition:
This variety originates from America and the name derives from a town in Georgia, USA. This variety is deliciously tasteful and sweet. It is large in size and has pale yellow skin.

Spring Onions Nutrition:
Spring onions are mild and have small white bulbs with green tops. Both parts of the vegetable plant can be eaten and are extremely beneficial to our health. This particular onion is harvested very young and tastes mild in flavor. This particular variety is great for stir-frys and salads.

Health experts and nutritionists believe that a well-balanced diet that includes at least five portions of fruit and vegetables per day will help to considerably improve our lifestyles and ultimately extend our lives

Onion Nutrition - Onions - Facts - Nutritional Value - Information - Benefits - Info - Content - Data - Vegetable - Guide - Health - Recipe - Onion Nutrition - Calories - Healthy - Carbs - Carbohydrates - Nutrients - Vitamins - Facts - Nutritional Value - Information - Benefits - Nutrition - Info - Content - Onion Nutrition - Data - Vegetable - Guide - Health - Recipe - Calories - Healthy - Carbs - Carbohydrates - Nutrients - Vitamins - Facts - Onion Nutrition - Nutrition - Facts - Written By Sarah Johnstone

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