Vegetables / Root Vegetables
Onion, garden shallot bulb, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 62kcal / 2530kcal (2%) |
Macronutrients
Protein | 1.1 g/ 71g (1%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 13.3 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 | 0.05 mg/ 1mg (3%) |
Vit B3 | 0.2 mg NE/ 16mg NE (1%) |
Vit C | 4 mg/ 70mg (5%) |
Minerals
Calcium | 57 mg/ 750mg (7%) |
Phosphorus | 44 mg/ 700mg (6%) |
Iron | 0.8 mg/ 12mg (6%) |
Sodium | 11 mg/ 1500mg (0.73%) very low |
What is this food?
Boiled onion and garden shallot (bulb).
Why it matters to health
Onion/shallot are low in calories and naturally contain dietary fiber (about 2.4 g per 100 g) and sugar (about 6 g per 100 g). The fiber helps support regular digestion and a steadier appetite between meals. They also add flavor with very low sodium (about 11 mg per 100 g) and minimal fat (about 0.5 g), which makes them a good everyday add-on for balanced meals.
Healthier tips
- Use as a base for meals (soup, nilaga, sinigang, ginisang) to boost flavor without adding much salt.
- For your daily pattern (3 meals + 1–2 snacks), include onion/shallot in at least 2 meals—e.g., with rice viand, ulam, or broth-based dishes.
- If you’re watching sodium, avoid adding extra salty seasoning; let the onion/shallot do the work.
- For better fullness, pair with lean protein (fish, chicken, tofu) and vegetables, and keep rice portions according to your hunger.
Common Filipino dishes
Sinigang, Nilaga, Ginataang Gulay, Ginisang Monggo, Tinola, Kare-Kare
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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