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Welsh onion nutrition: calories, carbs, GI, protein, fiber, fats

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

Important nutritional characteristics for Welsh onion

Welsh onion
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 39 (low)
Calories  ⓘ Calories for selected serving 34 kcal
Net Carbs  ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 4 grams
Acidity (Based on PRAL)  ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.5 (alkaline)
Oxalates  ⓘ https://www.mdpi.com/2304-8158/12/17/3201 33 mg
TOP 16% Vitamin C ⓘHigher in Vitamin C content than 84% of foods
TOP 18% Vitamin A ⓘHigher in Vitamin A content than 82% of foods
TOP 32% Fiber ⓘHigher in Fiber content than 68% of foods
TOP 41% Vitamin K ⓘHigher in Vitamin K content than 59% of foods
TOP 47% Folate, food ⓘHigher in Folate, food content than 53% of foods

Welsh onion calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 34

Welsh onion Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
39

Mineral coverage chart

Calcium Calcium Iron Iron Magnesium Magnesium Phosphorus Phosphorus Potassium Potassium Sodium Sodium Zinc Zinc Copper Copper Manganese Manganese Selenium Selenium 5.4% 46% 16% 21% 19% 2.2% 14% 23% 18% 3.3%
Calcium: 54mg of 1,000mg 5.4%
Iron: 3.7mg of 8mg 46%
Magnesium: 69mg of 420mg 16%
Phosphorus: 147mg of 700mg 21%
Potassium: 636mg of 3,400mg 19%
Sodium: 51mg of 2,300mg 2.2%
Zinc: 1.6mg of 11mg 14%
Copper: 0.21mg of 1mg 23%
Manganese: 0.41mg of 2mg 18%
Selenium: 1.8µg of 55µg 3.3%

Mineral chart - relative view

23 mg
TOP 50%
1.2 mg
TOP 54%
212 mg
TOP 56%
18 mg
TOP 57%
0.14 mg
TOP 57%
0.52 mg
TOP 68%
0.07 mg
TOP 69%
49 mg
TOP 78%
17 mg
TOP 82%
0.6 µg
TOP 88%

Vitamin coverage chart

Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin C Vit. C Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Folate Folate Vitamin B12 Vit. B12 Choline Choline Vitamin K Vit. K 70% 10% 0% 90% 13% 21% 7.5% 10% 17% 12% 0% 2.9% 484%
Vitamin A: 3480IU of 5,000IU 70%
Vitamin E : 1.5mg of 15mg 10%
Vitamin D: 0µg of 10µg 0%
Vitamin C: 81mg of 90mg 90%
Vitamin B1: 0.15mg of 1mg 13%
Vitamin B2: 0.27mg of 1mg 21%
Vitamin B3: 1.2mg of 16mg 7.5%
Vitamin B5: 0.51mg of 5mg 10%
Vitamin B6: 0.22mg of 1mg 17%
Folate: 48µg of 400µg 12%
Vitamin B12: 0µg of 2µg 0%
Choline: 16mg of 550mg 2.9%
Vitamin K: 580µg of 120µg 484%

Vitamin chart - relative view

27 mg
TOP 16%
1160 IU
TOP 18%
193 µg
TOP 41%
16 µg
TOP 52%
0.51 mg
TOP 56%
0.09 mg
TOP 71%
0.07 mg
TOP 72%
0.05 mg
TOP 72%
0.4 mg
TOP 81%
0.17 mg
TOP 83%
5.3 mg
TOP 91%
0 µg
TOP 100%
Vitamin D
0 µg
TOP 100%

Macronutrients chart

2% 7% 89%
Protein:
Daily Value: 4%
1.9 g of 50 g
1.9 g (4% of DV )
Fats:
Daily Value: 1%
0.4 g of 65 g
0.4 g (1% of DV )
Carbs:
Daily Value: 2%
6.5 g of 300 g
6.5 g (2% of DV )
Water:
Daily Value: 5%
90.5 g of 2,000 g
90.5 g (5% of DV )
Other:
0.7 g
0.7 g

Protein quality breakdown

Tryptophan Tryptophan Threonine Threonine Isoleucine Isoleucine Leucine Leucine Lysine Lysine Methionine Methionine Phenylalanine Phenylalanine Valine Valine Histidine Histidine 23% 21% 17% 12% 14% 6% 10% 14% 14%
Tryptophan: 63mg of 280mg 23%
Threonine: 222mg of 1,050mg 21%
Isoleucine: 243mg of 1,400mg 17%
Leucine: 339mg of 2,730mg 12%
Lysine: 285mg of 2,100mg 14%
Methionine: 63mg of 1,050mg 6%
Phenylalanine: 183mg of 1,750mg 10%
Valine: 252mg of 1,820mg 14%
Histidine: 99mg of 700mg 14%

Fat type information

24% 20% 56%
Saturated Fat: 0.07 g
Monounsaturated Fat: 0.06 g
Polyunsaturated fat: 0.16 g

Fiber content ratio for Welsh onion

34% 37% 30%
Sugar: 2.2 g
Fiber: 2.4 g
Other: 1.9 g

All nutrients for Welsh onion per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 34kcal 2% 92% 1.4 times less than OrangeOrange
Protein 1.9g 5% 78% 1.5 times less than BroccoliBroccoli
Fats 0.4g 1% 82% 83.3 times less than CheeseCheese
Vitamin C 27mg 30% 16% 2 times less than LemonLemon
Net carbs 4.1g N/A 59% 13.2 times less than ChocolateChocolate
Carbs 6.5g 2% 57% 4.3 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0µg 0% 100% N/AEgg
Magnesium 23mg 5% 50% 6.1 times less than AlmondAlmond
Calcium 18mg 2% 57% 6.9 times less than MilkMilk
Potassium 212mg 6% 56% 1.4 times more than CucumberCucumber
Iron 1.2mg 15% 54% 2.1 times less than Beef broiledBeef broiled
Sugar 2.2g N/A 59% 4.1 times less than Coca-ColaCoca-Cola
Fiber 2.4g 10% 32% Equal to OrangeOrange
Copper 0.07mg 8% 69% 2 times less than ShiitakeShiitake
Zinc 0.52mg 5% 68% 12.1 times less than Beef broiledBeef broiled
Phosphorus 49mg 7% 78% 3.7 times less than Chicken meatChicken meat
Sodium 17mg 1% 82% 28.8 times less than White BreadWhite Bread
Vitamin A 1160IU 23% 18% 14.4 times less than CarrotCarrot
Vitamin E 0.51mg 3% 56% 2.9 times less than KiwifruitKiwifruit
Manganese 0.14mg 6% 57%
Selenium 0.6µg 1% 88%
Vitamin B1 0.05mg 4% 72% 5.3 times less than Pea rawPea raw
Vitamin B2 0.09mg 7% 71% 1.4 times less than AvocadoAvocado
Vitamin B3 0.4mg 3% 81% 23.9 times less than Turkey meatTurkey meat
Vitamin B5 0.17mg 3% 83% 6.7 times less than Sunflower seedSunflower seed
Vitamin B6 0.07mg 6% 72% 1.7 times less than OatOat
Vitamin B12 0µg 0% 100% N/APork
Vitamin K 193µg 161% 41% 1.9 times more than BroccoliBroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 16µg 4% 52% 3.8 times less than Brussels sproutBrussels sprout
Saturated Fat 0.07g 0% 84% 88 times less than Beef broiledBeef broiled
Choline 5.3mg 1% 91%
Monounsaturated Fat 0.06g N/A 84% 175 times less than AvocadoAvocado
Polyunsaturated fat 0.16g N/A 81% 302.4 times less than WalnutWalnut
Tryptophan 0.02mg 0% 92% 14.5 times less than Chicken meatChicken meat
Threonine 0.07mg 0% 92% 9.7 times less than Beef broiledBeef broiled
Isoleucine 0.08mg 0% 92% 11.3 times less than Salmon rawSalmon raw
Leucine 0.11mg 0% 92% 21.5 times less than Tuna BluefinTuna Bluefin
Lysine 0.1mg 0% 91% 4.8 times less than TofuTofu
Methionine 0.02mg 0% 93% 4.6 times less than QuinoaQuinoa
Phenylalanine 0.06mg 0% 93% 11 times less than EggEgg
Valine 0.08mg 0% 92% 24.2 times less than Soybean rawSoybean raw
Histidine 0.03mg 0% 93% 22.7 times less than Turkey meatTurkey meat

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 34
% Daily Value*
0.62%
Total Fat 0.4g
0.3%
Saturated Fat 0.07g
0
Trans Fat 0g
0
Cholesterol 0mg
0.74%
Sodium 17mg
2.2%
Total Carbohydrate 6.5g
9.6%
Dietary Fiber 2.4g
Total Sugars 0g
Includes ? g Added Sugars
Protein 1.9g
Vitamin D 0mcg 0

Calcium 18mg 1.8%

Iron 1.2mg 15%

Potassium 212mg 6.2%

*
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

ⓘ  Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
Low in Cholesterol
ok
ⓘ  Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
No Trans Fats
ok
ⓘ  Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Saturated Fats
ok
ⓘ  Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sodium
ok
ⓘ  While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source
Low in Sugars
ok

Welsh onion nutrition infographic

Welsh onion nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/170007/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.