Vegetables / Allium Vegetables
Onion, spring
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 77% |
| Calories | 41kcal / 2530kcal (1%) |
Macronutrients
Protein | 1.8 g/ 71g (2%) | ||||||
Total Fat | 0.5 g/ 42g (1%) low | ||||||
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Total Carbs | 7.2 g/ 348g (2%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.07 mg/ 1mg (5%) |
Vit B2 | 0.09 mg/ 1mg (6%) |
Vit B3 | 0.6 mg NE/ 16mg NE (3%) |
Vit C | 46 mg/ 70mg (65%) high |
Minerals
Calcium | 54 mg/ 750mg (7%) |
Phosphorus | 36 mg/ 700mg (5%) |
Iron | 3.4 mg/ 12mg (28%) source |
Sodium | 30 mg/ 1500mg (2%) very low |
What is this food?
Onion and spring onion (spring).
Why it matters to health
Onion and spring onion add flavor with relatively low calories, while giving dietary fiber (helps support regular digestion) and small amounts of carbs and sugar. They also provide potassium-like benefits indirectly through their overall plant nutrients, and they are low in fat and cholesterol. Sodium is also low (about 30 mg per 100 g), which makes them a good choice for everyday cooking—especially when you’re building balanced meals (3 full meals plus 1–2 snacks).
Healthier tips
- Use them as a base for meals: sauté or add to soups, sinigang, nilaga, and stir-fries to boost taste without adding much oil.
- Pair with a balanced plate: include rice or root crops (portion-sized), lean protein (fish, chicken, tofu), and more vegetables.
- If you’re watching sodium, keep sauces and seasoning (toyo, patis, bouillon, instant seasoning) lighter—onion itself is low in sodium.
- For snacks, add chopped spring onion to egg dishes or veggie toppings to increase fiber and volume.
Common Filipino dishes
Sinigang, Nilaga, Tinola, Adobo, Pancit Canton, Ginisang 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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