Frozen Chopped Onions – Nutritional Information & Overview
Frozen chopped onions are a convenient and time-saving ingredient, ideal for a variety of culinary applications, from soups and stews to stir-fries and casseroles. Whether you’re preparing a quick meal or a slow-cooked dish, these pre-chopped onions bring all the flavor without the need for peeling or chopping.
Below is the detailed nutritional breakdown for Frozen Chopped Onions, ensuring you can make informed decisions about their inclusion in your meals.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 29.0 kcal |
| Protein | 0.79 g |
| Total Fat | 0.1 g |
| Saturated Fat | 0.017 g |
| Carbohydrates | 6.82 g |
| Dietary Fiber | 1.8 g |
| Sugars | 0.0 g |
| Calcium | 17.0 mg |
| Iron | 0.33 mg |
| Magnesium | 7.0 mg |
| Phosphorus | 22.0 mg |
| Potassium | 124.0 mg |
| Sodium | 12.0 mg |
| Zinc | 0.07 mg |
| Copper | 0.019 mg |
| Manganese | 0.074 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 3.3 mg |
| Thiamine (Vitamin B1) | 0.03 mg |
| Riboflavin (Vitamin B2) | 0.027 mg |
| Niacin (Vitamin B3) | 0.151 mg |
| Vitamin B6 | 0.075 mg |
| Folate (Vitamin B9) | 17.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 2.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Frozen Chopped Onions
Frozen chopped onions are not just a time-saver but also a great source of nutrients. Despite their small size, they provide a substantial amount of fiber, vitamin C, and essential minerals like potassium, magnesium, and calcium. These nutrients contribute to overall health, supporting everything from immune function to bone health and digestive wellness. With only 29 kcal per 100g, frozen chopped onions make an excellent addition to low-calorie meals without compromising on flavor.
Key Nutrients:
- Vitamin C: At 3.3 mg per 100g, frozen chopped onions offer a modest contribution to your daily vitamin C intake, which plays a crucial role in boosting the immune system and maintaining healthy skin.
- Fiber: With 1.8g of fiber per 100g, onions help support digestive health and can contribute to satiety, making them an excellent choice for those watching their weight.
- Potassium: This important mineral, which helps regulate fluid balance and muscle function, is present at 124 mg per 100g.
Allergen Information
Frozen chopped onions are naturally free from common allergens such as dairy, gluten, and nuts, making them suitable for a wide range of dietary needs. However, as with any food product, it’s always a good idea to check the packaging for any additional ingredients or potential cross-contamination risks, especially if you have a severe allergy to other substances.
Dietary Preferences
Frozen chopped onions are versatile and can be enjoyed by people following various dietary preferences and restrictions. They are:
- Vegan: No animal products are used in the preparation of frozen chopped onions.
- Vegetarian: Ideal for vegetarians looking to enhance their meals with flavor and nutrition.
- Gluten-Free: Naturally free from gluten, making them a safe choice for those with celiac disease or gluten sensitivity.
- Low-Carb: With just 6.82g of carbohydrates per 100g, frozen chopped onions can fit into a low-carb or ketogenic diet.
- Low-Calorie: At only 29 kcal per 100g, these onions are a perfect ingredient for those seeking to manage their calorie intake.
Cooking Tips
- Stir-Fries: Frozen chopped onions are great for quick stir-fries, providing a sweet and savory base for many Asian-inspired dishes.
- Soups and Stews: Add them directly from the freezer to simmering soups, stews, or broths for a burst of flavor without the extra prep time.
- Sautéing: Sauté them with olive oil or butter for a quick addition to pasta sauces, casseroles, or as a topping for meats.
Conclusion
Frozen chopped onions offer a convenient, nutritious, and versatile ingredient for a wide array of dishes. They’re an excellent source of vitamins, minerals, and dietary fiber, while being naturally free from common allergens. Whether you’re preparing a hearty soup, a fresh stir-fry, or a savory casserole, these onions are a simple, effective way to enhance the flavor of your meal with minimal effort. Plus, their low calorie and carbohydrate content make them suitable for a range of dietary preferences. Keep a bag of frozen chopped onions in your freezer for easy, nutritious meals all week long!
