Onions (Cooked, Blended, Drained, Without Salt) – Nutritional Information
Onions, when cooked and blended, offer a flavorful addition to a variety of dishes. With a mild sweetness that intensifies upon cooking, they are a key ingredient in many culinary traditions. When prepared without salt, they provide essential nutrients with minimal calories, making them an excellent choice for those seeking to enhance the taste of their meals without adding excess sodium.
Nutritional Breakdown (per 100g serving):
| Nutrient | Amount |
|---|---|
| Energy | 44.0 kcal |
| Protein | 1.36 g |
| Total Fat | 0.19 g |
| Saturated Fat | 0.031 g |
| Carbohydrates | 10.15 g |
| Dietary Fiber | 1.4 g |
| Sugars | 4.73 g |
| Calcium | 22.0 mg |
| Iron | 0.24 mg |
| Magnesium | 11.0 mg |
| Phosphorus | 35.0 mg |
| Potassium | 166.0 mg |
| Sodium | 3.0 mg |
| Zinc | 0.21 mg |
| Copper | 0.067 µg |
| Manganese | 0.153 mg |
| Selenium | 0.6 µg |
| Vitamin C | 5.2 mg |
| Thiamine (B1) | 0.042 mg |
| Riboflavin (B2) | 0.023 mg |
| Niacin (B3) | 0.165 mg |
| Vitamin B6 | 0.129 mg |
| Folate (B9) | 15.0 µg |
| Vitamin B12 | 0.0 µg |
| Vitamin A | 0.0 µg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 µg |
Allergen Information:
- Allergens: None
- Contains: Onion (Allium family)
Onions are not known to cause allergic reactions for most people, though they belong to the Allium family. Individuals with sensitivities to garlic, leeks, or other Allium species should be cautious.
Dietary Preferences:
- Vegan: Yes
- Vegetarian: Yes
- Gluten-Free: Yes
- Low-Calorie: Yes
- Low-Carb: Yes (for keto-friendly diets)
- Low-Sodium: Yes
Preparation & Usage Tips:
- Culinary Uses: Blended and drained onions make a great base for soups, sauces, or dips, contributing a rich, savory flavor. They can also be added to salads, casseroles, and other dishes to enhance their taste.
- Storage: Once cooked and blended, onions can be refrigerated for up to 3-4 days. They can also be frozen for longer-term storage, retaining their nutritional value when reheated.
Health Benefits:
- Rich in Antioxidants: Onions are a good source of antioxidants, particularly quercetin, which can help reduce inflammation and support immune function.
- Supports Heart Health: With their high potassium content, onions can help regulate blood pressure and support cardiovascular health.
- Digestive Aid: The fiber content in onions promotes healthy digestion and can assist in maintaining gut health.
Conclusion:
Onions, particularly when cooked, blended, and drained without added salt, are a flavorful, nutritious ingredient with a wide range of uses in cooking. They provide a good mix of essential nutrients, including fiber, vitamins, and minerals, while remaining low in calories and fat. Their versatility makes them a valuable addition to both savory and sweet dishes.
