Onions not only provide flavor, they also provide important nutrients and health-promoting phytochemicals. High in vitamin C, onions are a good source of dietary fiber, and folic acid. They also contain calcium, iron, and have a high protein quality (ratio of mg amino acid/gram protein). Onions are low in sodium and contain no fat.

Onions vary in color, flavor, time of year harvested, and size. These differences make onions very versatile.

Yellow Onions are full-flavored and are a reliable standby for cooking almost anything. Yellow onions turn a rich, dark brown when cooked and give French Onion Soup its tangy sweet flavor. 

Red Onions, with their wonderful color, are a good choice for lots of fresh uses or for grilling, charbroiling, and roasting.

White Onions are often used in prepared salads, white sauces, and is the traditional onion for classic Mexican cuisine. They have a golden color and sweet flavor when sautéed.

Nutrition Information

1 Cup of Cooked Onion without Salt (210 grams)

• Total Carbs: 21.3 grams - 7%

• Total Fat: 3.3 grams

• Protein: 2.9 grams - 6%

Vitamins and Minerals

• Vitamin A: 0%

• Vitamin C: 18%

• Vitamin K: 1%

• Calcium: 5%

• Magnesium: 6%

• Potassium: 10%

• Manganese: 16%

History

It is presumed our predecessors discovered and started eating wild onions very early AE long before farming or even writing was invented. Very likely, this humble vegetable was a staple in the prehistoric diet.

Most researchers agree the onion has been cultivated for 5000 years or more. Since onions grew wild in various regions, they were probably consumed for thousands of years and domesticated simultaneously all over the world. Onions may be one of the earliest cultivated crops because they were less perishable than other foods of the time, were transportable, were easy to grow, and could be grown in a variety of soils and climates. In addition, the onion was useful for sustaining human life. Onions prevented thirst and could be dried and preserved for later consumption when food might be scarce. While the place and time of the onion's origin is still a mystery, many documents from very early times describe its importance as a food and its use in art, medicine, and mummification.