A single medium-sized onion counts as two serves of veggies. 

In addition to being a deliciously simple way to boost your veggie intake, onions have many impressive health benefits. They are great for immunity, mood, gut health, heart health and the waistline.

Helps keep your immune system fighting fit with their combination of Vitamin C and folate.

Good mood food with their fatigue fighting and brain boosting vitamins. 

Contain gut-loving fructans, which feed the gut microbiome and promote the growth of healthy bacteria.

Only 106 kilojoules (25 calories) per serve.

Contribute to heart health with research showing they may reduce cholesterol and blood pressure.

Contain antioxidants, which research shows may help reduce ageing and chronic disease risk.

Get the most

nutrition out of
your onions

  • Avoid peeling too many layers, the antioxidant levels are higher in the outer layers
  • Don’t cut and store, cook and enjoy soon after chopping. However, if you do only use part of an onion, make sure to wrap and refrigerate
  • Avoiding soaking in water unless the water is included in the dish
  • Use cooking methods with quick cooking times – stir fry, microwave, steam
  • Enjoy red and white onions raw

Nutrition Information

Servings per package: 2 serves per onion
Serving Size: ~75g or 1/2 onion
  Per Serve Per 100g
Energy 106kJ (25kcal) 141kJ (33kcal)
Protein, total 1.0g 1.3g
Fat, total <0.1g <0.1g
  – saturated 0g 0g
  – trans 0g 0g
  – polyunsaturated 0g 0g
  – monounsaturated 0g 0g
Carbohydrate 4.8g 6.4g
  – sugars 3.8g 5.0g
Dietary fibre, total 1.6g 2.1g
Sodium 5.5mg 7.3mg
Potassium 124mg 165mg
Folate 22.3ug DFE (11%)* 29.7ug DFE
Vitamin C 5mg (13%)* 6.7mg
Polyphenols 30mg GAE 41mg GAE
Quercetin 30mg 39.4mg
Athocyanin 7.2mg 9.6mg
Fructans 1.4g 1.9g
Cysteine sulfoxide 41mg 55mg
Gluten 0mg 0mg
“<” means less than, g = gram, mg = milligram, ug = microgram. Anthocyanin in red onions only. * Percentage of Recommended Dietary Intake (RDI)

Hort Onion FundThe Good Mood Food

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