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
- 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 (Average)
Servings per package: 2 serves per onion
Serving Size: ~75g or 1/2 onion
|Per Serve||Per 100g|
|Energy||106kJ (25kcal)||141kJ (33kcal)|
|Dietary fibre, total||1.6g||2.1g|
|Folate||22.3ug DFE (11%)*||29.7ug DFE|
|Vitamin C||5mg (13%)*||6.7mg|
|Polyphenols||30mg GAE||41mg GAE|
|“<” means less than, g = gram, mg = milligram, ug = microgram. Anthocyanin in red onions only. * Percentage of Recommended Dietary Intake (RDI)|
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