Nutritional facts of onion

Onions

In the rush to gather health information on the processed foods we eat, it can be easy to forget to check the nutritional facts of vegetables like the onion.

Onions are high in vitamin C, a good source of fiber, and with only 45 calories per serving, add abundant flavor to a wide variety of food. Onions are sodium, fat, and cholesterol free, and provide a number of other key nutrients.

Research has made the benefits of knowing the nutritional facts of vegetables clear: An active lifestyle combined with a high intake of fruits and vegetables have been associated with a variety of health.

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Onion Nutrition Facts	Serving Size 1 cup (160g)	Percent Daily Values*
Calories	64	3%
Total Carbohydrate	14.9 g	5%
Total Fat	0	0%
Cholesterol	0	0%
Dietary Fiber	2.7 g	11%
Sugars	6.8 g
Protein	4.9 g
Vitamins
Vitamin A	3.2 IU	0%
Vitamin C	11.8 mg	20%
Vitamin B6	0.2 mg	10%
Folate	30.4 mcg	8%
Minerals
Calcium	36.8 mg	4%
Iron	.3 mg	2%
Magnesium	16 mg	4%
Phosphorus	46.4 mg	5%
Potassium	234 mg	7%
Sodium	6.4	0%
Zinc	.2mcg	1%
Copper	0.1 mg	3%
Manganese	0.2 mg	10%
Selenium	0.8 mcg	1%
Fluoride	1.8 mcg
Other
Alcohol	0.0 g
Water	143 g
Ash	0.6 g
Caffeine	0.0 mg