Vegetables / Allium Vegetables
Onion, Bombay bulb
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 93% |
| Calories | 52kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.7 g/ 71g (2%) | ||||||
Total Fat | 0.3 g/ 42g (0.71%) low | ||||||
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Total Carbs | 10.5 g/ 348g (3%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.01 mg/ 1mg (0.77%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 40 mg/ 750mg (5%) |
Phosphorus | 51 mg/ 700mg (7%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 11 mg/ 1500mg (0.73%) very low |
What is this food?
Onion (Bombay bulb) — a flavorful bulb vegetable used for sautéing, seasoning, and adding aroma to many viands.
Why it matters to health
Onion is low in calories (about 52 kcal per 100 g) and provides dietary fiber (around 2 g) which helps keep you full and supports healthy digestion. It also has natural sugars (about 5.1 g) and sodium is very low by itself (about 11 mg), so it’s a good way to add taste without relying heavily on salty ingredients. The small amount of fat (0.3 g) is minimal, but if you cook it with lots of oil or salty sauces, the overall calories and sodium can go up.
Healthier tips
- Use onion as your “flavor base” for meals: sauté with a small amount of oil, then add your protein and vegetables.
- For a balanced day (3 meals + 1–2 snacks), aim to include onion in at least 1–2 meals—especially in soups, stir-fries, and rice dishes.
- If you’re watching sodium, limit salty condiments (toyo, patis, bagoong) and choose lighter seasoning; onion already brings good taste.
- Try adding onion to ulam, omelets, or mixed vegetable dishes to increase fiber and volume without adding many calories.
Common Filipino dishes
Sinigang, Tinola, Adobo (with onion), Kare-kare, Pancit Canton, Ginataang gulay
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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