Vegetables / Allium Vegetables
Onion, spring, boiled
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g |
| Calories | 36kcal / 2530kcal (1%) low |
Macronutrients
Protein | 1.3 g/ 71g (1%) | ||||
Total Fat | 0.4 g/ 42g (0.95%) low | ||||
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Total Carbs | 6.9 g/ 348g (1%) | ||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.04 mg/ 1mg (3%) |
Vit B2 | 0.06 mg/ 1mg (4%) |
Vit B3 | 0.4 mg NE/ 16mg NE (2%) |
Vit C | 24 mg/ 70mg (34%) high |
Minerals
Calcium | 45 mg/ 750mg (6%) |
Phosphorus | 27 mg/ 700mg (3%) |
Iron | 2.8 mg/ 12mg (23%) source |
Sodium | 28 mg/ 1500mg (1%) very low |
What is this food?
Boiled spring onion and onion (usually eaten as a vegetable topping or side).
Why it matters to health
For only about 36 kcal per 100g, onion and spring onion add dietary fiber (2.4g) to support regular digestion and help you feel satisfied with meals. They also provide carbohydrates (6.9g) with some natural sugar (2.1g), plus a small amount of sodium (28mg), which is generally low for everyday cooking. The fiber and low calorie count make them a good choice to add volume to 3 full meals and your 1–2 snacks without pushing calories up.
Healthier tips
- Use them as a flavor booster for soups, sinigang, nilaga, and stir-fries—less need for extra oil.
- Keep the dish balanced: pair with lean protein (fish, chicken, tofu) and whole grains or starchy veg in appropriate portions.
- If you’re watching salt, choose lighter seasoning and avoid adding too much salty sauces; onion/spring onion already bring good taste.
- For snacks, you can add a small serving to egg dishes or veggie soup instead of choosing very salty or sugary snacks.
Common Filipino dishes
Sinigang, Nilaga, Tinola, Pancit (with onion and spring onion), Lugaw (congee with spring onion), Stir-fried vegetables
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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