Onion
Fun Facts:
- 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.
Nutrition:
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
Via fdc.nal.usda.gov