The health benefits of consuming onions include lowering the risk of several types of cancer, improving mood and maintaining the health of skin and hair.
Onions are a nutrient-dense food, meaning that while they are low in calories, they are high in beneficial nutrients like vitamins, minerals and antioxidants. One cup of chopped onion contains approximately 64 calories, 15 grams of carbohydrate, 0 grams of fat, 0 grams of cholesterol, 3 grams of fiber, 7 grams of sugar, 2 grams of protein and 10% or more of the daily value for vitamin C, vitamin B-6 and manganese. Onions also contain small amounts of calcium, iron, folate, magnesium, phosphorus and potassium and the antioxidants quercetin and sulfur.
Onions can be sautéed, roasted, grilled or caramelized, be used fresh as a topping for sandwiches or salads and added to salsas and dips.
Look for onions that are dry and firm with little to no scent before they are peeled.
Adding onion is a great way to add flavor to a dish without adding extra calories, fat or sodium. They are often a staple in many kitchens and pair well with most dishes.
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