Nutrition Facts and Tips

Health Benefits Onions - Nutritional Value of Onions Raw and Cooked

Onions are one of the oldest vegetables consumed by mankind. The health benefits of onions are outstanding, both for raw and cooked onions.

Onions are used in a plethora of recipes for curries, stir-fries. Onions are perhaps one of the most universal of all common ingredients. They can be added raw to your favorite salad or , pasta sauce, stir fries or curries.

There are huge range of onion varieties, each with their own color, flavor and culinary use - red, yellow, purple, white and green. Onions can be eaten raw, and cooked by sauteeing, steaming, boiling, grilling, barbecuing and roasting, and can be cooked in the microwave.

They are frequently used to flavor all sorts of side dishes such as dips, soups, spreads, salads, and various baked dishes.

Onions (Allium cepa) belong to the lily family, and are related to garlic, leeks, chives, scallions and shallots.

The sharp, strong smell and acidic taste of onions is due to its sulfur compound allyl propyl disulphide.

The sulfur compounds are released in the air as volatile compounds when the onion is cut or sliced. When these compounds reach your eyes they dissolve in the liquid and make sulfuric acid that causes the burning and irritation.

The Spanish red onions have a milder flavor than brown or white onions, which makes them ideal for adding raw onion to salads.

This article summarizes the health benefits of onions by showcasing their nutritional values in comparison with related vegetables - garlic, chives, leeks, shallots, spring onions or scallions and alternative vegetables - fennel, bulb and artichoke.

Health Benefits of Onions 

The first table shown below, summarizes the nutrients in onions compared with close relative garlic and chives (all for 100 g).

This may be misleading because people eat a lot more onions than garlic or chives. This needs to be taken into account when assessing the relative value o onions. The second table compares the nutrients in a range of other vegetables - spring onions or scallions, leeks, shallots, fennel bulb and artichoke.

• Onions are good sources of vitamins particular vitamin A, vitamin C and vitamin E. While onions contain less of these vitamins than chives or garlic (see the table) you tend to eat a lot more onions and so the total amount in the food is likely to be larger.
• Onions are amongst the lowest of all the other vegetables in terms of calories with on 40 Calories per 100 g. This triples to 132 Calories for sauteed onions which absorb some of the cooking oil.
• Onions have the amongst the lowest total fat content with only 0.1 g per 100 g, which increases to 10 g for cooked onions.
• Protein and dietary fiber levels are moderate and the value increases because you tend to eat more onion than garlic or chives.
• Onion are a rich source of phyto-chemical compounds Allyl disulphide and allium compounds which have been shown to be antioxidants and also have anti-diabetic properties by lower blood sugar levels. Another compound, Allicin is known to help make blood vessels more flexible helping to reduce overall blood pressure.
• Onions are a rich source of chromium and magnesium.
• Onions are also an excellent source of the antioxidant flavonoid quercetin, which has been found to have to have anti-inflammatory, anti-carcinogenic and anti-diabetic functions. This compound is also found shallots in red and yellow onions but not in white onions. Quercitin has been shown to infections, atherosclerosis, diabetes, hay fever, chronic bronchitis, fight asthma, ward off blood clots, raise good-type HDL cholesterol, lower cholesterol and thin the blood and may protect the body from stomach cancer.
• Onions are also a good source of the various Vitamin B-complex group including pyridoxine, folates. pantothenic acid, and thiamin. B1, B6 and K.
• Onions contain relatively large quantities of sulfur, which is good for the liver.

Uses of Onions

Raw onions keep very well and are readily available throughout the year. There are lots of varieties to choose from so that you can match their sharp, spicy, tangy and pungent odor and flavors to the dishes you are preparing. Red onions, for example tend to be milder and sweeter and white onions are milder than brown varieties.

While buying onions, choose firm-textured fresh looking onions that are clean, well shaped and have crispy, dry outer skins that are not damaged.

Avoid onions that show signs of sprouting or any signs of black spots or black mold which indicates that the onions are not fresh and have started to deteriorate. If you can get the retailer to cut one open to check that there is no brownness inside

Store the onions in cool dark place free from moisture and humidity. They can be kept for longer in the refrigerator.

Preparation of Onions and Serving Methods

Cut both the ends off using a sharp knife. Then remove the outer 2-3 layers of skin and outer whorls to remove the discolored ones. For stir-fries slice them vertically and coarsely so that the pieces are quite large. For salads and when the onions are to be eaten raw. slice them cross-ways and thinly so that they don't overpower the other items in the salad.

Home Cooking and Serving Tips for Onions

• pizzas
• burgers
• pasta sauce
• quiches
• slow cooked caramelised onion
• curries
• stir-fries
• soups
• stuffing
• pastes
• homemade pesto
• sauces
• tarts and a wide variety of baked dishes
• baked stuffed onions with spinach feta
• French onion fondue
• French onion marmalade
• French onion soup
• roasted Balsamic sweet onions
• sweet onion potato salad

Nutritional Data for 100 g of Raw Onions, Garlic and Chives

Comparison of Cooked and Uncooked Onion with Similar Vegetables

Best Ever Onions Recipes

Caramelised Onion Recipe with Goat’s Butter Pasta

This simple dish pairs the earthy creaminess of goat’s butter and cheese with the sweetness of caramelised onions.

Ingredients

• a pinch of salt
• 1 onion, finely sliced
• A generous knob of goat’s butter
• 200 g dried linguine or other pasta
• 50g grated hard goat’s cheese, or more to taste

Method

Sprinkle the sliced onion liberally with the salt. Fry over a low heat in a heavy frying pan, stirring often, until the onions are a light brown-gold colour. Next cook the pasta until al dente. Then add the pasta to the pan and add the butter, onion and half the cheese. Toss well and cook briefly. Divide between warmed bowls and serve hot with the remaining cheese scattered on top.

Classic French Onion Soup Recipe

Ingredients

• 2 bay leaves
• 4 onions, sliced
• 1 baguette, sliced
• 2 quarts beef broth
• 2 fresh thyme sprigs
• 1/2 cup unsalted butter
• 2 garlic cloves, chopped
• 1/2 pound grated Gruyere
• 1 cup red wine, about 1/2 bottle
• 3 heaping tablespoons all-purpose flour
• Kosher salt and freshly ground black pepper

Method

Melt the butter in a large heavy frying pan or Dutch oven over moderate heat. Add the onions, bay leaves, thyme, garlic, salt and pepper and fry until the onions are very soft and caramelized, about 30 minutes. Add the wine, bring to a boil, and lower the heat to low and simmer gently until the wine has evaporated and the onions are quite dry (about 5-10 minutes). Discard the bay leaves and thyme sprigs. Dust the onions with a little flour and mix well. Lower the heat to moderate-low and cook for 10 minutes to eliminate the raw flour taste.Next add the beef broth, and heat the soup to a gentle simmer, and cook for about 10 minutes. Season, to taste, with salt and pepper. Place the baguette slices on a baking sheet in a single layer, sprinkle with Gruyere and broil until the cheese is bubbly and golden brown, about 5 minutes. Serve hot with fresh crusty bread, baguette slices or toast, topping with sprigs of fresh herbs.

Whole Roasted Onions Recipe to Die For

Ingredients

• coarse sea salt
• 1/4 cup olive oil
• fresh rosemary sprigs
• fresh cracked black pepper
• 9 small and medium yellow onions
• 2 tablespoons unsalted butter, thinly sliced

Method

Place a rack in the top section of the oven and preheat oven to 375 degrees F (190 degrees C). Slice the top off of each onion, leaving the skins on the onion bases. Place the onions in a baking dish and drizzle with olive oil. Put a thin pat of butter on each onion. Sprinkle liberally with salt and pepper and place a rosemary sprig on top. Bake for 20-30 minutes until the onions are bubbling and soft. Cook the onions for for another 15-20 minutes until the onions are completely tender and the tops have started to brown. Allow to cool a little before serving warm as a side dish.