Onions are a nutritional powerhouse. A source of fibre (0.8g per serving), vitamin C (2mg per serving) and potassium (82mg per serving). Despite being packed with nutritional benefits and flavour, they remain low in calories.
A high intake of fruit and vegetables reduces your risk of coronary heart disease. Ensure your diet contains a high amount of both fruit and vegetables.
Onions contain the flavonoid quercetin. While research continues to understand both the health benefits, and levels present, what we know is: quercetin diglucoside is present in all New Zealand onions. Mincing the onion and frying it retains higher levels of quercetin. Brown Onions contain more quercetin than red onions. A 2016 research paper ("Variation of quercetin glycoside derivatives in three onion (Allium cepa L.) varieties") found that quercetin was the predominant compound that accounted for mean 32.21 mg/g DW in red onion and 43.85 mg/g DW in yellow (brown) onions. Onions contain 250mg of quercetin per serving (a standard serving of onion is 80g
Fructan levels are higher in brown onions than in red onions, and Stoplight, PLK, and Rhinestone varieties are the star performers when it comes to fructan levels. A 2022 research paper ("Phytochemical Composition Of NZ Onions") found that fructan levels were 1.5g/100g in red onions and 2.3g/100g in yellow (brown) onions.
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