If you've been eating an apple a day to keep the doctor away, you would be wise to add an onion a day to that regimen. This humble vegetable is a member of the Allium genus, making it closely related to other superfoods like garlic, chives and scallions.
This means onions are rich in sulfur-containing compounds that give them both their characteristic odor and much of their health boosting potential.
Onions are Seasonal and come in several varieties, such as Red Onions, White Onions, Yellow Onions, Shallot Onions, Greens Onions, Sweet Onions.
In the past decade, red onions have gained popularity especially in fast casual dining food items such as pizza, sandwiches and salads.
Nowadays, Organic Onions are getting really popular as a part of healthier selection in food. Onions are used in every cuisine in the world. In every cuisine, how an onion is used changes the calorie value of that dish. So, choosing right kind of onion for right dish gets really important.
Type of Onions and its Calorie Value
One would be surprised to see so much variety in one vegetable which makes it even more interesting to explore its calorie content, kind and flavor in this one unbeatable vegetable. There are White Onions, Red Onions, Yellow Onions, Green Onions and Sweet Onions. Every type of onion has different calorie value. These differences make onions very versatile.White Onion
White onions are milder in taste and available throughout the year. 100 gm of white onion has 42 Calories. Thus it is a healthy choice as an ingredient in food. They are golden in color, sweet in flavor and milder in taste. White onions are often used in Salads, White Sauces and popular in Latin American Cuisine.Red Onion
Red onions are pungent and spicy in taste and extremely great to have it in raw form. 100 gm of Red onion has 36 Calories. Red onions are lower in calories compared to other kind of onions. Red onions are wonderful in color and a good choice for lots of fresh uses or for grilling, roasting, pickling, charbroiling.Yellow Onion
Yellow onions are mostly used kind of onion and very popular in America. One can cook almost anything with these onions. They are low in calorie. 100 gm of Yellow onion has 36 Calories. And they are best when caramelized. Yellow onions are commonly used to make French Onion Dip for its tangy sweet taste.Green Onions
Greens onions are the smartest choice among all kinds of onion as it contain only 32 Calories per 100 gm. Green onions are also called as Scallions are very popular amongst health conscious kitchen. It makes healthful addition to wraps and sandwiches or as garnishes for soup and salad.Sweet Onions
Sweet onions have greater water and sugar content than any other cooking onions. These onions contain 32 Calories per 100gm. Sweet onions has good shelf life around 1 month. These taste best in Burger and Soup.Onions and its Nutritional Contents
Being lower in Calories, onions are always a healthy choice as an ingredient to any cuisine of the world. Onions are high in Vitamin C and Minerals. Onions are Fat-free, yet add abundant flavor to a wide variety of food.It is also a good source of Dietary Fiber, Vitamin B6, Potassium and Manganese. Onions not only provide flavor, they also provide important nutrients and health-promoting phytochemicals.
One of the most significant sources of antioxidants in the human diet is onions, reports ‘Cornell University' Associate Professor Rui Hai Lui.When it comes to choosing the right kind of onion, one can always select according to the need in terms of Vitamins, Minerals, Fiber and other Micro Nutrients.
Red Onions are very low in sodium and high in dietary fiber. Red onion soup is the healthiest for its low calorie content. White onions contain high amount of Vitamin C.
Green onions are full of Vitamin A. Green onions are very good for eyes. Sweet onions have no cholesterol and saturate fats. These are really good for healthy heart. Yellow onions are high in Manganese, Potassium and Thiamin. Yellow onions help to reduce ulcers and increase bone density.
Attention nursing mothers - You should be careful with consumption of onions as your breast milk may cause colic in your infant.
Health benefits from Onions
"Onions are super-healthy," said Victoria Jarzabkowski, a nutritionist with the Fitness Institute of Texas at the University of Texas at Austin. "They are excellent sources of vitamin C, Sulphuric compounds, flavonoids and phytochemicals."Onions encourage healthy heart by lowering blood pressure. So there is less risk of having cardiovascular disease, if onions are consumed regularly. Red onions contain antioxidant compounds which help to fight against cancer.
Onions contain Sulphuric acid that works as a natural blood thinner in body. Onions have Anti-Inflammatory properties which are help to fight against Asthma and Arthritis. These properties work as a remedial in Parkinson's disease. People who consume onion regularly have strong immune system.
As onions are high in fiber, it helps to promote good digestion. 2009 study in the ‘Journal of Menopause' found that daily consumption of onions improves bone density in women who are going through or have finished menopause. Women who ate onions frequently had a 20 % lower risk of hip fracture than those who never ate onions. Overall regular intake of onions can keep one healthy and energized.
Variation in Onion Calories with Cooking Method
Onions are the best and the lowest in calories when consumed in raw form. Onions' nutritional value changes with the way these are cooked. Raw onions have 40 Calories whereas Fried onions have 164 calories.It's important that onions are consumed in healthier form. One can sauté, grill, caramelize, boil, and pickle onions. Its nutritional value will differ accordingly. It's best to cook onions with less or no oil because onions tend to soak oil quickly. Thus it turns into high calorie dish.
The National Onion Association notes that onion rings, onion blooms, other onion appetizers, caramelized onions, and classic French Onion Soup remain popular restaurant uses for onions. So it's important how onions are cooked. And a large portion of calories in this food comes from sugar. So health conscious people have to be aware of that.
Caution - Onions consist of water, carbs and, guess what, more water! The main fibers in them, Fructose, can feed the friendly bacteria in the gut, but they can also cause digestive problems in some people.
| Kinds of Onions | Dietary Benefits |
|---|---|
| Red Onions | Low in Sodium and High in dietary Fiber |
| White Onions | Full of Vitamin C |
| Green Onions | Best choice who watch calories in food , with lots of Vitamin A |
| Yellow Onions | Increases Bone density |
| Sweet Onions | Best for Cardiovascular health system |
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