Health Benefits of Onions

Onions are valued by people across the globe, for their health and nutritional values.

They are one of the few vegetables used in every cuisine in the world.  The health benefits of including onions in our diets have been known by cooks and are being studied by scientists.  Scientific studies have shown positive relationships between including onions in diets and

  1. A reduced risk of stomach and brain cancer in humans
  2. Inhibited platelet-mediated thrombosis (a process that leads to heart attacks and strokes)
  3. Reduced levels of cholesterol, triglycerides and thromboxane in the blood (substances involved in the development of cardiovascular disease)
  4. A reduction in symptoms associated with osteoporosis.  (From : Onions – Phytochemical and Health Properties, provided by the National Onion Association)


New Zealanders are frequent consumers of onions. Onions are not rich in the common nutrients but are low in energy. However, onions are rich in phytonutrients – flavonoids, fructans, saponins and sulphur containing compounds. The red varieties are a source of the flavonoids, anthocyanins.

Nutrition Information        
Serving size: 1/4 onion = 45g       
  Average Quantity % Daily Intake per serve Average Quantity  
per serving per 100g  
Energy (kJ/Cal) 58/14 1% 130/31  
Protein (g) 0.6 1% 1.4  
Fat, total (g) 0 0% 0.1  
 - saturated (g) 0.01 0% 0.01  
Available carbohydrate (g) 2.3 1% 5.1  
 - sugars (g) 2.3 3% 5.1  
Dietary Fibre (g) 0.8 3% 1.8  
Sodium (mg) 1 0% 2  
Folate (µg) 0 0% RDI* 0  
Niacin (mg) 0.1 1% RDI* 0.3  
Vitamin C (mg) 2 5% RDI* 5.0  
Potassium (mg) 82   182  
Percentage Daily Intakes are based on an average adult diet of 8700 kJ 
Your daily Intakes may be higher or lower depending on your energy needs 
 *Recommended Dietary Intake (Average Adult)  
Source: FOODfiles 2016        


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