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 are naturally fat and cholesterol free, it’s a great source of dietary fiber, Vitamin C, Vitamin B6, potassium, and other key nutrients. They 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.
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)