The onion is so packed with nutrition you’d think it wouldn’t taste good. But nature has a way of making this vegetable good on all fronts. Not only does it have vitamins and minerals, and is naturally fat and cholesterol-free, it’s a great source of dietary fiber, Vitamin C, Vitamin B6, potassium, and other key nutrients. Onions contain the flavonoid quercetin, which acts as an anti-inflammatory in the body. When you eat onions, you’re naturally protecting yourself from high blood pressure, diabetes and heart disease.
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Onion Nutrition Facts
| Serving Size – 1 medium onion | Percent Daily Values | |
| Calories | 45 | |
| Total Fat | 0 | 0% |
| Cholesterol | 0 | 0% |
| Sodium | 5 mg | 0% |
| Total Carbohydrate | 11 g | 4% |
| Dietary Fiber | 3 g | 11% |
| Sugars | 9 g | — |
| Protein | 1 g | — |
| Vitamin A | 3 IU | 0% |
| Vitamin C | 11.8 mg | 20% |
| Vitamin B6 | 0.2 mg | 9% |
| Folate | 28.5 mcg | 7% |
| Calcium | 35 mg | 4% |
| Iron | 0.30 mg | 4% |
| Magnesium | 15 mg | — |
| Phosphorus | 43.5 mg | 4% |
| Potassium | 190 mg | 5% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.1 mg | 3% |
| Manganese | 0.2 mcg | 10% |
| Selenium | 0.7 mcg | 1% |
Source: Food and Drug Administration (FDA)
