Onion Nutrition Benefits and Facts

Nutritional summary

Onions are a significant source of quercetin and other flavonoids (antioxidant plant pigments), which are well-established for their biological activity and potential to support cardiovascular health .
Regular consumption of onions as part of a diet high in fruits and vegetables is consistently linked to a lower risk of developing cardiovascular disease, including a reduced likelihood of heart attack and stroke .
Onions contain unique sulfur-based amino acids and phytonutrients that contribute to their reported antibacterial and anti-inflammatory properties .
Early research suggests that onion extracts may stimulate the activity of pancreatic enzymes, such as lipase and amylase, which could play a role in improving fat and carbohydrate digestion .

Interesting fact

Ancient Egyptians worshipped the onion, believing its concentric rings and spherical shape symbolized eternal life.

Standout nutrients

ELITE

SOURCE

Water

GREAT

SOURCE

Cadmium

kcal per 100g

Protein1.05g

Fat0.22g

Carbs2.26g

Fiber1.64g

Sugar5.54g

Fat breakdown

Polyunsat0.06g

Monounsat0.01g

Saturated0.09g

Seasonality

JanFebMarAprMayJunJulAugSepOctNovDec

PeakIn seasonOther months

Diet

VeganVegetarianPescatarianGluten FreeDairy FreePaleo

Sustainability

Lighter footprint

Onions have a very low carbon footprint and require relatively little water compared to other crops.

Confidencehigh

Storage

Cool Dark Place

1–3 months

Keep in a well-ventilated area away from potatoes.

Refrigerate

3–5 days

Applies to cut onions stored in an airtight container.

Flavour

Data & Sources

Harmonized from 5 validated sources

French Food Database

1 contributing source food

Phenol-Explorer

1 contributing source food

Swiss Food Database

1 contributing source food

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Antiobesity effects of onion (Allium cepa) in subjects with obesity: Systematic review and meta‐analysis - PMC

[1]pmc.ncbi.nlm.nih.gov

Onions--a global benefit to health - PubMed

[2]pubmed.ncbi.nlm.nih.gov

Vegetables and Fruits - The Nutrition Source

[6]nutritionsource.hsph.harvard.edu

Effects of different levels of dried onion powder on nutrient digestibility, biochemical parameters, and nitrogen balance in Wistar albino rats with induced hyperuricemia - PMC

[7]pmc.ncbi.nlm.nih.gov

Effects of Phenolic-Rich Onion (Allium cepa L.) Extract on the Growth Performance, Behavior, Intestinal Histology, Amino Acid Digestibility, Antioxidant Activity, and the Immune Status of Broiler Chickens - PMC

[9]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

97.7

Version

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