Onions, welsh, raw

Plant foods · Vegetables · All vegetables

g
Macronutrients 80 / 100 How is this scored?

Composition

Energy

Protein 1.9 g · 8 kcal/100g
Fat 0.4 g · 4 kcal/100g
Carbs 6.5 g · 26 kcal/100g
Fiber 2.4 g
Water 91 g
Total energy 34 kcal

Energy is predominantly from carbs (70%); EFSA recommends 45–60% for a balanced diet

Fat quality 64 / 100 How is this scored?
Total fat
0.4g
Saturated
0.1g
Monounsat.
0.1g
Polyunsat.
0.2g
Omega-6
0.15g

Saturated fat is 1.8% of energy, within the WHO limit of 10%.

Protein quality 50 / 100 How is this scored?
Histidine 100%
Isoleucine 100%
Leucine 100%
Lysine 100%
Methionine + Cysteine 50%
Phenylalanine + Tyrosine 100%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (50% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 32 / 100 How is this scored?

Vitamins

Vitamin C 27.0 mg
Vitamin D 0.0 µg
Vitamin E 0.5 mg
Vitamin K 193 µg
Thiamin (B1) 0.05 mg
Riboflavin (B2) 0.09 mg
Niacin (B3) 0.4 mg
Pantothenic (B5) 0.2 mg
Vitamin B6 0.07 mg
Folate (B9) 16 µg
Vitamin B12 0.00 µg

Minerals

Calcium 18 mg
Iron 1.2 mg
Magnesium 23 mg
Phosphorus 49 mg
Potassium 212 mg
Sodium 17 mg
Zinc 0.5 mg
Copper 0.07 mg
Manganese 0.14 mg
Selenium 0.6 µg

Notable source of Vitamin K (258% of EU NRV per 100 g). Score averages coverage across 20 tracked nutrients.