Nutrients, compounds and studied health goals side by side. Every figure is per 100 g of the USDA reference entry for that food, so the columns are directly comparable.
Per 100 g. A dash means no value is recorded for that food, which is not the same as zero.
| Per 100 g | Onions |
|---|---|
Macronutrients | |
| Calorieskcal | 402% DV |
| Proteing | 1.12% DV |
| Total fatg | 0.10% DV |
| Carbohydrateg | 9.343% DV |
| Fibreg | 1.76% DV |
| Total sugarsg | 4.24 |
| Waterg | 89.1 |
Fats | |
| Saturated fatg | 0.0420% DV |
| Monounsaturated fatg | 0.013 |
| Polyunsaturated fatg | 0.017 |
| Cholesterolmg | 00% DV |
| EPA (omega-3)g | 0 |
| DHA (omega-3)g | 0 |
| DPA (omega-3)g | 0 |
| Linoleic acid (omega-6)g | 0.013 |
Vitamins | |
| Vitamin Aµg | 00% DV |
| Vitamin Cmg | 7.48% DV |
| Vitamin Dµg | 00% DV |
| Vitamin Emg | 0.020% DV |
| Vitamin Kµg | 0.40% DV |
| Thiamin (B1)mg | 0.0464% DV |
| Riboflavin (B2)mg | 0.0272% DV |
| Niacin (B3)mg | 0.1161% DV |
| Pantothenic acid (B5)mg | 0.1232% DV |
| Vitamin B6mg | 0.127% DV |
| Folateµg | 195% DV |
| Vitamin B12µg | 00% DV |
| Cholinemg | 6.11% DV |
Minerals | |
| Calciummg | 232% DV |
| Ironmg | 0.211% DV |
| Magnesiummg | 102% DV |
| Phosphorusmg | 292% DV |
| Potassiummg | 1463% DV |
| Sodiummg | 40% DV |
| Zincmg | 0.172% DV |
| Coppermg | 0.0394% DV |
| Manganesemg | 0.1296% DV |
| Seleniumµg | 0.51% DV |
Other | |
| Beta-caroteneµg | 1 |
| Alpha-caroteneµg | 0 |
| Lycopeneµg | 0 |
| Lutein + zeaxanthinµg | 4 |
| Caffeinemg | 0 |
| Ashg | 0.35 |
How prominent each compound is in the food. Whole-food compound quantities are not reliably measurable, so these are levels rather than amounts.
| Compound | Onions |
|---|---|
| AnthocyaninsFlavonoid pigment | Present |
| InulinPrebiotic fibre | Notable |
| Organosulfur compoundsOrganosulfur | Notable |
| QuercetinFlavonol | Primary |
Where each food has at least one claim on file. Being listed says research exists, not how strong it is — open a food to see the evidence rating and citations.
| Health goal | Onions |
|---|---|
| Gut & Digestive Health | Yes |
| Heart Health | Yes |
| Immune Health | Yes |
Room for 1 more food on your plan.
Nutrient values are per 100 g of the USDA reference entry named on this page and vary with variety, growing conditions, storage and preparation.