Vegetables / Allium Vegetables
Onion, Bombay bulb, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 47kcal / 2530kcal (1%) |
Macronutrients
Protein | 1.2 g/ 71g (1%) | ||||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||||
| |||||||
Total Carbs | 9.7 g/ 348g (2%) | ||||||
| |||||||
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 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 40 mg/ 750mg (5%) |
Phosphorus | 37 mg/ 700mg (5%) |
Iron | 0.6 mg/ 12mg (5%) |
Sodium | 3 mg/ 1500mg (0.2%) free |
What is this food?
This is boiled onion (Bombay bulb)—a starchy-sweet, aromatic vegetable cooked until soft. One 100g serving has about 47 kcal and is mostly carbs with some fiber.
Why it matters to health
Onion is helpful for everyday meals because it adds dietary fiber (1.3g) to support regular digestion and helps you feel satisfied with fewer calories. It also provides some natural sweetness (sugar 4.6g) and carbohydrates (9.7g), so it works best as part of your plate rather than as the main carb. Sodium is low in this boiled form (3mg), which is good for keeping your overall salt intake in check. For fat, it’s very low (0.4g total fat, 0.07g saturated fat), so it’s a light add-on to meals.
Healthier tips
- Use onion as a flavor base for meals (soup, nilaga, stir-fry) to reduce the need for extra salt or heavy sauces.
- Pair it with protein (fish, chicken, tofu) and fiber-rich sides (vegetables, brown rice, or kamote in smaller portions) for balanced meals.
- If you’re having it as a snack, keep portions small—about 1/2 cup cooked—and add a protein or yogurt to stay full.
- Since it has some carbs, don’t let it replace your main vegetables—mix it with other non-starchy veggies (like pechay, kangkong, or carrots) for better variety.
Common Filipino dishes
Sinigang, Nilaga, Tinola, Kare-kare, Beefsteak, 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.
Juan Nutrisyon is an independent project built to make nutrition information more accessible to Filipinos. Built by Wern Ancheta. If you find it helpful, you can support its continued development.
Support Juan Nutrisyon