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Onion nutrition, glycemic index, calories and serving size

Onions, raw
*all the values are displayed for the amount of 100 grams

Onion nutrition infographic

Onion nutrition infographic
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Important nutritional characteristics for Onion

Onion
Glycemic index ⓘ Gi values are taken from various sources including USDA and NHS. GI values less than 55 are considered as low. Values above 70 are considered as high.
15 (low)
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs)
1 tbsp chopped (10 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula.On PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower negative value is the more alkaline the effect is. 0 is neutral.
-2 (alkaline)
Calories
40
73% Vitamin C
60% Fiber
56% Folate, food
51% Folate, total
50% Carbs
Explanation: This food contains more Vitamin C than 73% of foods. More importantly, although there are several foods (27%) which contain more Vitamin C, this food itself is rich in Vitamin C more than it is in any other nutrient. Similarly it is relatively rich in Fiber, Folate, food, Folate, total and Carbs

Onion Glycemic index (GI)

15
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Macronutrients chart

Protein:
Daily Value: 2%
1.1 g of 50 g
2%
Fats:
Daily Value: 0%
0.1 g of 65 g
0%
Carbs:
Daily Value: 3%
9.34 g of 300 g
3%
Water:
Daily Value: 4%
89.11 g of 2,000 g
4%
Other:
0.35 g

NEW NUTRITION FACTS LABEL

Nutrition Facts
___ servings per container
Serving Size ______________
Amount Per Serving
Calories 40
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 4mg
3%
TotalCarbohydrate 9g
8%
Dietary Fiber 2g
Total Sugars 4g
Includes 1g Added Sugars
Protein 1g
Vitamin D 0mcg 0%

Calcium 23mg 2%

Iron 0mg 0%

Potassium 146mg 4%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
details
High level of Cholesterol may be dangerous for your health, especially if you suffer from cardio-vascular deseases.
No Trans Fats
ok
details
Trans fats tend to increase risk of coronary heart disease according to various studies. The National Academy of Sciences (NAS) states that trans fats increase levels of LDL and decrease levels of HDL. According to NAS trans fatty acid consumption should be as low as possible while consuming a nutritionally adequate diet.
Low in Saturated Fats
ok
details
Dietary Guidelines for Americans 2015-2020 recommends using less than 10 percent of calories from saturated fats link
Low in Sodium
ok
details
Extensive usage of sodium is not recommended for the people suffering from hypertonia.
Low in Sugars
ok
details
Using too much sugars can lead to weight gain or diabetes.

Mineral coverage chart

Calcium: 23 mg of 1,000 mg 2%
Iron: 0.21 mg of 18 mg 1%
Magnesium: 10 mg of 400 mg 3%
Phosphorus: 29 mg of 1,000 mg 3%
Potassium: 146 mg of 3,500 mg 4%
Sodium: 4 mg of 2,400 mg 0%
Zinc: 0.17 mg of 15 mg 1%
Copper: 0.039 mg of 2 mg 2%
Manganese: 0.129 mg of 2 mg 6%
Selenium: 0.5 µg of 70 µg 1%
Choline: 6.1 mg of 550 mg 1%

Mineral chart - relative view

Calcium
23 mg
TOP 50%
Manganese
0.129 mg
TOP 58%
Potassium
146 mg
TOP 71%
Magnesium
10 mg
TOP 84%
Phosphorus
29 mg
TOP 84%
Copper
0.039 mg
TOP 85%
Zinc
0.17 mg
TOP 87%
Iron
0.21 mg
TOP 88%
Selenium
0.5 mg
TOP 89%
Choline
6.1 mg
TOP 90%
Sodium
4 mg
TOP 92%

Vitamin coverage chart

Vitamin A: 2 IU of 5,000 IU 0%
Vitamin E : 0.02 mg of 20 mg 0%
Vitamin D: 0 µg of 10 µg 0%
Vitamin C: 7.4 mg of 60 mg 12%
Vitamin B1: 0.046 mg of 2 mg 3%
Vitamin B2: 0.027 mg of 2 mg 2%
Vitamin B3: 0.116 mg of 20 mg 1%
Vitamin B5: 0.123 mg of 10 mg 1%
Vitamin B6: 0.12 mg of 2 mg 6%
Folate, total: 19 µg of 400 µg 5%
Vitamin B12: 0 µg of 6 µg 0%
Vitamin K: 0.4 µg of 80 µg 1%
Folic acid (B9): 0 µg of 400 µg 0%

Vitamin chart - relative view

Vitamin C
7.4 µg
TOP 27%
Folate, total
19 µg
TOP 49%
Vitamin B6
0.12 µg
TOP 60%
Vitamin A
2 µg
TOP 73%
Vitamin B1
0.046 µg
TOP 74%
Vitamin K
0.4 µg
TOP 82%
Vitamin B5
0.123 µg
TOP 87%
Vitamin B2
0.027 µg
TOP 88%
Vitamin B3
0.116 µg
TOP 91%
Vitamin E
0.02 µg
TOP 93%
Vitamin D
0 µg
TOP 100%
Folic acid (B9)
0 µg
TOP 100%
Vitamin B12
0 µg
TOP 100%

Protein quality breakdown

Tryptophan: 14 mg of 280 mg 5%
Threonine: 21 mg of 1,050 mg 2%
Isoleucine: 14 mg of 1,400 mg 1%
Leucine: 25 mg of 2,730 mg 1%
Lysine: 39 mg of 2,100 mg 2%
Methionine: 2 mg of 1,050 mg 0%
Phenylalanine: 25 mg of 1,750 mg 1%
Valine: 21 mg of 1,820 mg 1%
Histidine: 14 mg of 700 mg 2%

Fat type information

Saturated Fat: 0.042 g
Monounsaturated Fat: 0.013 g
Polyunsaturated fat: 0.017 g

All nutrients for Onion per 100g

Nutrient DV% In TOP % of foods Value
Protein 3% 84% 1.1g
Fats 0% 93% 0.1g
Carbs 3% 50% 9.34g
Calories 2% 91% 40kcal
Starch 0% 100% 0g
Fructose 2% 85% 1.29g
Sugars 5% 50% 4.24g
Fiber 4% 40% 1.7g
Calcium 2% 50% 23mg
Iron 1% 88% 0.21mg
Magnesium 3% 84% 10mg
Phosphorus 4% 84% 29mg
Potassium 3% 71% 146mg
Sodium 0% 92% 4mg
Zinc 2% 87% 0.17mg
Copper 0% 85% 0.04mg
Vitamin A 0% 73% 2IU
Vitamin E 0% 93% 0.02mg
Vitamin D 0% 100% 0µg
Vitamin C 8% 27% 7.4mg
Vitamin B1 3% 74% 0.05mg
Vitamin B2 2% 88% 0.03mg
Vitamin B3 1% 91% 0.12mg
Vitamin B5 1% 87% 0.12mg
Vitamin B6 6% 60% 0.12mg
Folate, total 3800% 49% 19µg
Vitamin B12 0% 100% 0µg
Vitamin K 1% 82% 0.4µg
Folic acid (B9) 0% 100% 0µg
Tryptophan 0% 94% 0.01mg
Threonine 0% 97% 0.02mg
Isoleucine 0% 97% 0.01mg
Leucine 0% 97% 0.03mg
Lysine 0% 96% 0.04mg
Methionine 0% 98% 0mg
Phenylalanine 0% 96% 0.03mg
Valine 0% 97% 0.02mg
Histidine 0% 96% 0.01mg
Cholesterol 0% 100% 0mg
Trans Fat 0% 100% 0g
Saturated Fat 0% 87% 0.04g
Monounsaturated Fat 0% 91% 0.01g
Polyunsaturated fat 0% 94% 0.02g

The main source of information is USDA Food Composition Database (U.S. Department of Agriculture)
Dietary Guidelines for Americans is used as the primary source for advice in this web resource
Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.