Onions, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 61 / 100 How is this scored?

Composition

Energy

Protein 1.1 g · 4 kcal/100g
Fat 0.1 g · 1 kcal/100g
Carbs 9.3 g · 37 kcal/100g
Fiber 1.7 g
Water 89 g
Total energy 40 kcal

Energy is predominantly from carbs (88%); EFSA recommends 45–60% for a balanced diet

Fat quality 57 / 100 How is this scored?
Total fat
0.1g
Saturated
0.0g
Monounsat.
0.0g
Polyunsat.
0.0g
Omega-6
0.01g

Saturated fat is 0.9% of energy, within the WHO limit of 10%.

Protein quality 25 / 100 How is this scored?
Histidine 85%
Isoleucine 42%
Leucine 39%
Lysine 79%
Methionine + Cysteine 25%
Phenylalanine + Tyrosine 93%
Threonine 83%
Tryptophan 100%
Valine 49%

Limiting amino acid is Methionine + Cysteine (25% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 16 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 7.4 mg
Vitamin D 0.0 µg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.03 mg
Niacin (B3) 0.1 mg
Pantothenic (B5) 0.1 mg
Vitamin B6 0.12 mg
Folate (B9) 19 µg
Vitamin B12 0.00 µg

Minerals

Calcium 23 mg
Iron 0.2 mg
Magnesium 10 mg
Phosphorus 29 mg
Potassium 146 mg
Sodium 4 mg
Zinc 0.2 mg
Copper 0.04 mg
Manganese 0.13 mg
Selenium 0.5 µg

Provides modest amounts of tracked micronutrients. Best is Folate (B9) at 10% of EU NRV per 100 g.