Fun FactsOnion | Whole Food

  • Eating fresh parsley can reduce onion breath.
  • The average American eats 18-20 pounds of onion each year.

About Onions

  • Onions are a root vegetable belonging to the Allium botanical family. This botanical family also consists of garlic, scallions, leeks, and chives.
  • Various varieties of onions are available including yellow, white, red, or purple.
  • Immature onions are knowns as spring onions or scallions.
  • To reduce “crying” while cutting an onion, peel the onion under cool running water.


One medium onion is a good source of fiber, vitamin C, and manganese.

  • Fiber supports digestion by helping to prevent constipation.
  • Vitamin C supports immune function, wound healing, and aids in iron absorption.
  • Manganese also supports wound healing, plays a role in calcium absorption, and helps regulate blood sugar.

Onions also contain the flavonoid quercetin. Quercetin is an anti-oxidant that may reduce inflammation and protect against heart disease and cancer.

How to purchase, prepare and store onions

  • Purchase onions at your local grocery store or at your local farmers market.
  • Choose onions that are free from cuts, blemishes, and soft spots.
  • Onions are available fresh, frozen, canned, pickled, dried, and as the seasoning, onion powder.
  • Prepare onions raw or cooked in your favorite dishes. Try sautéing, caramelizing, grilling, or roasting.
  • Onions can be chopped, diced, or sliced depending on your recipe.
  • Store onions in a cool, dry, dark place. Never store onions in a plastic bag as they will be unable to breathe causing moisture that can turn them moldy and soft.

Onion Nutrition Facts

1 slice raw onion (38 grams)

  • Calories: 15.2
  • Protein: 0.418 g
  • Fat: 0.038 g
  • Carbohydrate: 3.55 g
  • Fiber: 0.646 g
  • Calcium: 8.74 mg
  • Iron: 0.08 mg
  • Magnesium: 3.8 mg
  • Phosphorus: 11.0 mg
  • Folate: 7.22 µg
  • Vitamin A: 0.0 µg



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