Onions contain phytochemicals called flavanoids, which help in vitamin C function in the body and decrease inflammation. Similar to garlic (not just in the strength and staying power of their odor), onions also contain a surprising amount of fiber and healthy sulfur compounds. Though further research is needed, it appears onions may help the cardiovascular system, keeping blood pressure and cholesterol levels in check.

Selection Process

Dry onions come in a variety of colors, including white, yellow, and red, and usually don't require refrigeration, unlike their green onion counterparts. Choose firm onions that have tissue-thin papery skin and that don't have any bruises, soft spots, blemishes, or discoloration.

Nutrition Facts

Serving Size: 1 small (70.0 g)

Amount Per Serving

Calories: 28.0

% Daily Value*

Total fat 0.1g 0.1%

Saturated Fat 0.0g 0.1%

Cholesterol 0.0mg 0.0%

Sodium 2.8mg 0.0%

Total Carbs 6.5g 2.2%

Dietary Fiber 1.2g 4.8%

Sugars 3.0g

Alcohol 0.0g

Protein 0.8g

Vitamin A 0.0% Vitamin C 8.6%
Calcium 1.6% Iron 0.8%
Vitamin D 0.0% Vitamin E 0.0%
Vitamin K 0.4% Thiamin 2.1%
Riboflavin 1.1% Niacin 0.4%
Vitamin B-6 4.2% Folate 3.3%
Vitamin B-12 0.0% Panto. acid 0.9%
Phosphorus 2.0% Magnesium 1.8%
Zinc 0.8% Selenium 0.5%
Copper 1.4% Manganese 4.5%
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.