Frozen Whole Onions (Unprepared) – Nutritional Overview
Frozen whole onions are a convenient and versatile ingredient in many dishes, offering both flavor and essential nutrients. Whether you’re adding them to soups, stews, casseroles, or sautéing them as part of a savory base, these onions are a great addition to your kitchen. Here is a detailed nutritional breakdown of frozen whole onions (unprepared) to help you make informed choices for your meals.
Ingredients Information
| Nutrient | Amount per 100g |
|---|---|
| Energy | 35.0 kcal |
| Protein | 0.89 g |
| Fat | 0.06 g |
| Saturated Fat | 0.011 g |
| Carbohydrates | 8.45 g |
| Fiber | 1.7 g |
| Sugar | 3.81 g |
| Calcium | 36.0 mg |
| Iron | 0.46 mg |
| Magnesium | 10 mg |
| Phosphorus | 23.0 mg |
| Potassium | 142.0 mg |
| Sodium | 10.0 mg |
| Zinc | 0.12 mg |
| Copper | 0.05 mcg |
| Manganese | 0.125 mg |
| Selenium | 0.4 mcg |
| Vitamin C | 8.0 mg |
| Thiamin (Vitamin B1) | 0.026 mg |
| Riboflavin (Vitamin B2) | 0.024 mg |
| Niacin (Vitamin B3) | 0.175 mg |
| Vitamin B6 | 0.093 mg |
| Folate (Vitamin B9) | 21.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Frozen whole onions do not contain any common allergens such as gluten, dairy, or nuts, making them a safe choice for a variety of diets, including those with allergies or sensitivities. However, if you are preparing them in combination with other ingredients, it is important to check for allergens in those components.
Dietary Preferences
Frozen whole onions are suitable for a variety of dietary preferences, including:
- Vegetarian: An excellent choice for vegetarians, as they add flavor and nutrients to plant-based dishes.
- Vegan: Perfect for vegan recipes, providing essential vitamins and minerals without any animal-derived ingredients.
- Low-Fat: With only 0.06 grams of fat per 100 grams, these onions are an excellent choice for those following a low-fat diet.
- Gluten-Free: Naturally free from gluten, frozen whole onions can be used in gluten-free recipes without any concerns.
- Low-Calorie: At just 35 kcal per 100 grams, they are an excellent addition to low-calorie diets.
Nutritional Benefits
Frozen whole onions are not only a flavorful addition to your meals but also offer a variety of essential nutrients:
- Rich in Fiber: Providing 1.7 grams of dietary fiber per 100 grams, frozen whole onions can support digestive health and help maintain healthy blood sugar levels.
- High in Vitamin C: With 8.0 mg of vitamin C per 100 grams, onions are a good source of this important antioxidant, which helps support a healthy immune system.
- Mineral Content: These onions are a modest source of minerals such as calcium, magnesium, potassium, and iron, all of which are vital for maintaining bone health, muscle function, and overall well-being.
- Low in Fat and Calories: With minimal fat (0.06 grams) and only 35 kcal per 100 grams, frozen whole onions make a great addition to a weight-conscious diet, adding flavor without extra calories.
Cooking Tips and Advice
Frozen whole onions are incredibly versatile and can be used in many culinary applications:
- Sautéing: If you prefer to use them in stir-fries or as a base for soups and sauces, simply thaw them and sauté with your favorite oils or seasonings.
- Roasting: Roast frozen whole onions with olive oil and herbs for a sweet, caramelized flavor that can be served as a side dish or added to salads and sandwiches.
- Soups and Stews: Since they retain much of their flavor and nutrients even when frozen, these onions make an excellent addition to stews, soups, and slow-cooked dishes.
For best results, thaw frozen whole onions before using them in recipes, though they can also be cooked directly from frozen if needed.
Conclusion
Frozen whole onions offer a convenient and nutritious addition to a wide range of recipes, bringing both flavor and health benefits to your meals. Whether you’re adding them to savory dishes or using them as a flavorful base for soups and sauces, their versatility and nutritional value make them an indispensable kitchen staple. With low calories, minimal fat, and a wealth of vitamins and minerals, frozen onions are an excellent choice for health-conscious cooks looking to enhance their meals without compromising on flavor.
