Onion is one of the vegetables that are consumed almost throughout the world, for taste as well as health benefits. Explore nutritional value of onions & the nutrition benefits of eating it.

Benefits Of Onion

Onion is a vegetable cultivated in almost all the countries of the world and consumed across the globe. Except for a few communities, onion is used for cooking purposes by almost all the people and is often used as thickening agents in curries. Not only does the vegetable lend an excellent taste to dishes, but is also associated with imparting a number of health benefits to its users. In fact, onions are said to have therapeutic, antibacterial, antifungal and loads of other beneficial properties. Onions can generally be found in three different colors such as yellow, red, and white. The yellow onions are also known as brown onions and are used for culinary purposes. The yellow onions are also used for cooking and turns brown when fried. The red onions are being popularly used in grilling and char-broiling. The white onions turn golden in color while cooking and are important ingredient in Mexican cuisine. Given below is the complete information on the nutritional value of onions, along with the nutrition benefits of eating the vegetable.


Nutrition Value Per 100g of Onions

Nutrient Value
40 Kcal
9.34 g
1.10 g
Total Fat
0.10 g
0 mg
Dietary Fiber
1.7 g
19 µg
0.116 m
Pantothenic acid
0.123 mg
0.120 mg
0.027 mg
0.046 mg
Vitamin A
2 IU
Vitamin C
7.4 mg
Vitamin E
0.02 mg
4 mg
146 mg
23 mg
0.039 mg
0.0.21 mg
10 mg
0.129 mg
29 mg
0.17 mg
1 µg
0 µg
4 µg

Health & Nutrition Benefits Of Eating Onions
  • Fresh as well as cooked onions have anti-platelet adhesiveness, which helps in preventing thrombosis.
  • Onion has been found to be very good for those suffering from high blood pressure.
  • Onion helps reduce inflammation and is therefore, beneficial for those suffering from Neuritis, Vertigo and Bronchitis.
  • Onion, being a diuretic, increases the secretion of urine.
  • Regular consumption of onions also prevents colon cancer.
  • Onions are rich in flavonoids and thus, provide protection against cardiovascular disease.
  • Onions are very good for the health of hair, finger and toe nails and even the eyes.
  • Onions contain a number of sulfides that help in lowering blood lipids
  • Onions have anti-allergy properties, apart from being slightly laxative.
  • Onions help drain out mucus from the cavities and loosen phlegm, in turn alleviating the symptoms of sinus.
  • Onions help the body in destroying worms and other parasites.
  • Researches have revealed that onions prolong longevity.
  • Since onions have the property of helping lower blood sugar, they are good for those suffering from diabetes.
  • The extracts of onion, being rich in a variety of sulfides, provide some protection against tumor growth.
  • In case of bleeding from the nose it is advisable to smell fresh cut onion, as it can be extremely beneficial in stopping the bleeding.
  • Those who are suffering from insomnia should eat onions to get a good night sleep.
  • The juice of onion can be highly effective in healing ear pain and blurred vision. Put a few drops in your ears or eyes and get immediate positive results.
  • Regular consumption of onion with sugar can be beneficial for those kids who want to gain height.
  • 3 ounces of onion juice when taken with water early morning every day can prevent fits.
  • Onion can help you combats hair loss and baldness. Pour onion juice on your scalp and message.
  • Consumption of white onions with curd can be extremely beneficial in relieving acidity.
  • It has been found that onion juice or raw onions can be effective in combating TB bacteria in the body. Eating onion with salt can be more effective.
  • The mixture of onion juice and ginger juice can be helpful in stopping vomiting.
  • Onion can also be beneficial in toothaches and gum-aches. Cut a small piece of onion and keep it near the affected area to get rid of the pain.
There are many precautions related to the consumption of onions which you must heed. The consumption of onions sometimes can lead to bloating, headaches, gas etc. It is advisable to wash onions in salty water before using. 
Onions have been found to be helpful in the alleviation of the following ailments:
  • Asthma
  • Bacterial Infections
  • Cough
  • Colds
  • Influenza
  • Obesity
  • Pneumonia
  • Neuritis
  • Vertigo
  • Bronchitis
Buying & Storing Tips
  • Before picking onions from the market make sure they look clean, are well-shaped, and their outer skin is crisp and dry with no hint of moisture.
  • Don’t pick the ones which are already sprouting or have soft spots, which are the signs of decay.
  • Make sure you store the onions at room-temperature in a well-ventilated room. Except green onions, it is not advisable to refrigerate your onions.
Cooking Tips
  • Make sure you cut onions in 1/4-inch slices so that they get cooked evenly.
  • Set aside the cut onions for around 5 minutes to get maximum health benefits.
  • Cutting onions can often be irritating to one’s eyes. However, there are few techniques of cutting onions which can minimize the irritation. Make sure the knife you are using is extremely sharp and always cut the onions while standing, so as to keep your eyes at a maximum distance from the onions.
How To Enjoy
  • You can prepare a guacamole salsa dip using finely cut onions, avocado, jalapeno and tomatoes.
  • Before serving you can also top your plain rice with green onions and sesame seeds.
  • Sauteed chopped onions have been popularly used in vegetable dishes.
  • With sliced onions, tomatoes and mozzarella cheese moistened with olive oil you can also prepare delicious Italian salad.

How to Cite

More from iloveindia.com