Onions Health Benefits And Nutritional Values


Onions health benefits and nutritional values includes supporting immune system, preventing cancer, detoxifies the body, aiding antioxidant production, supports healthy digestion, manages anemia, regulates diabetes, supports hair growth, also slows down aging process, great in fighting fungal and microbial, relieving pain, relieving cough and cold symptoms, and supporting healthy bones, even more.

What Is Onions?

Onion is a small herb plant that grows to about 2 feet tall. In the botany, its underground globular bulb is a stem which consists of fleshy, modified leaves arranged in whorls. There are many cultivar varieties of onions grown around the world. On an average, its crop takes about three to four months from seedlings to harvest. Top greens or scallions and flower heads are also eaten all around the world.

Sharp, pungent smell of onion is due to its sulfur compound, allyl propyl disulfide. Spanish red onions generally possess less of this compound and therefore mild flavored than white or brown varieties. This characteristic of Spanish variety would make them ideal for use in raw salads.


Vidalia onions:

Georgia sweet, yellow granex) are popular varieties grown for their sweet, mild flavor. Its farming restricted to certain counties in South-Eastern region of Georgia state in the USA where climate and low sulfur soil conditions most suitable for the uniqueness of the crop.

Cipolle di Tropea:

Red onions of Tropea are large, torpedo fish shaped onions grown around Tropea region in Calabria province of Southern Italy. These onions are popular for their strong, pungent flavor.


Allium cepa L. var. aggregatum, is a type of onion that produces a cluster of small-elongated bulbs from a single plant. Shallots are relatively smaller, less pungent and taste sweeter than onions.

The antibacterial properties of onion include extensive antifungal applications, which have made it a household name in antifungal relief. Onion plants can be grown in well-drained and moist soil. You can even grow it in your backyard or garden to reap its health benefits. Onions form an important part of many culinary preparations in cuisines around the world and they are also known as ‘companion plants’, which means that they grow well around other vegetables and plants.

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Onions have been known to possess curative value since ancient times. Even the World Health Organization confirms that they are beneficial for people with a reduced appetite and those suffering from atherosclerosis. Health experts acknowledge the fact that onions provide great respite for patients with chronic asthma, allergic bronchitis, and common cold-related cough syndromes.


Onions Nutritional Values.

Most onion cultivars are about 89% water, 9% carbohydrates (including 4% sugar and 2% dietary fibre), 1% protein, and negligible fat (table). Onions contain low amounts of essential nutrients and have an energy value of 166 kJ (40 Calories) in a 100 g (3.5 oz) amount. Onions contribute savoury flavour to dishes without contributing significant caloric content.

See the table below for an in-depth analysis of the nutritional values of Onions (Allium cepa)

Raw, value per 100 g. (Source: USDA National Nutrient data base)

Principle Nutrient Value Percentage of RDA
Energy 40 Kcal 2%
Carbohydrates 9.34 g 7%
Protein 1.10 g 2%
Total Fat 0.10 g 0.5%
Cholesterol 0 mg 0%
Dietary Fiber 1.7 g 4.5%
Folates 19 µg 5%
Niacin 0.116 mg 1%
Pantothenic acid 0.123 mg 2.5%
Pyridoxine 0.120 mg 9%
Riboflavin 0.027 mg 2%
Thiamin 0.046 mg 4%
Vitamin A 2 IU 0%
Vitamin C 7.4 mg 12%
Vitamin E 0.02 mg 0%
Sodium 4 mg 0%
Potassium 146 mg 3%
Calcium 23 mg 2%
Copper 0.039 mg 4%
Iron 0.0.21 mg 3%
Magnesium 10 mg 2.5%
Manganese 0.129 mg 5.5%
Phosphorus 29 mg 4%
Zinc 0.17 mg 1.5%
Carotene-β 1 µg
Cryptoxanthin-β 0 µg
Lutein-zeaxanthin 4 µg


Onions Health Benefits.


Onions, being such an adaptive plant, is a great source of many health benefits. Here are the list of what it can do for you.

Relieve Cough and Cold Symptoms:

Cough and cold can make one so uncomfortable,most times when we suffer from a cough or flu virus, we often brew teas to find some solace. It is recommended to add an onion in hot water when preparing tea. Onion juice added to honey can also be taken to help reduce any swelling in your throat.

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Healthy Bones:

Onions can be helpful in treating bone loss as they have been found to contain growth plate chondrocytes. They also have the compounds that help rebuild connective tissue.

Boost Immunity:

The phytochemicals present in significant amounts in onions act as stimulants for vitamin C within the body. Vitamin C boosts your immune system by fighting against toxins and various foreign bodies that can lead to diseases and illness.

Onions For Oral Health:

Antibacterial and anti-inflammatory properties of onions have been proven. One study also suggested that freshly chopped raw onions have these anti-bacterial properties, not chopped onion which has been allowed to sit for a day or two. Chewing raw onions improve our oral health (though your breath may stink). They help eliminate bacteria that can lead to tooth decay and gum issues.

Prevent Cancer:

Free radicals that enter the body and cause abnormal cell growth lead to cancer. Cancer is a disease that keeps on growing. Prevention is the cure in this case, and using foods that help reduce its chances is the best option.

Onions contain phytonutrients such as quercetin and other flavonoids that help fight the free radicals. Sulfur-compounds found in onions are also helpful in fighting the effects of cancer.

Detoxifying Properties:

Detoxing has become a popular health trends nowadays, but aside from being trendy, it is extremely crucial for our body. Detoxing basically helps our body to flush out several toxins and bad cholesterol due to bad eating habits and lack of exercise.

Treat Heart Ailments:

Onions act as anticoagulants, also known as blood thinners, which prevent the red blood cells from forming clumps. These blocks and clots can lead to heart disorders or cardiovascular diseases.

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Anemia is caused iron deficiency and can be a fatal disease. There are various conventional medicines that help balance and maintain the levels of hemoglobin in our bodies. However, going the natural route prevents us from the side effects of the conventional medication. It contain 0.2mg of iron per 100 gram and a good amount of folate. Folate is a phytochemical that helps absorb iron to its full potential and is often recommended to pregnant women.

Relieve Earache:

A few drops of onion juice may prove immensely beneficial to individuals suffering from an acute earache. The ringing sound in the ear may be cured by applying onion juice through a piece of cotton wool.

Hair And Skin:

The vitamin C helps the formation of collagen that is responsible for skin and hair health. Onion juice mixed with honey or olive oil is said to be the best treatment for treating symptoms or signs of acne. As you can see, onions is very good source of vitamin c, as you include onion in your daily recipe be rest assured of the good your skin and your had received.

Diabetic Remedy:

The phytochemical compounds allium and Allyl disulfide in the onions convert into allicin by the enzymatic reaction when its bulb (modified leaves) are distorted (crushing, cutting, etc.). Studies have shown that these compounds have anti-mutagenic (protects from cancers) and anti-diabetic properties (helps lower blood sugar levels in diabetics).


It is rich in dietary fiber, which acts as a natural laxative and ensures comfortable bowel movements. Fiber helps clean the intestines and remove waste from the body. Onions also contain saponins that help relieve stomach aches and cramps.

The Bottom Line:

Onions has made it name in the health circle as well as in the chef-world, Onion helps you make your dish palatable at the same time keeping your health at the top level. Nevertheless, consult your health officer before you embark on any medical applications.


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