Onions, in their canned form with solids, provide a versatile and flavorful ingredient that adds a rich, savory element to a variety of dishes. Whether used as a base for soups, sauces, or stews, or as a key component in side dishes, they bring both taste and nutrition to your table. Below is the detailed nutritional breakdown for canned onions with solids, ensuring you get an insightful look at their health benefits.
Nutritional Breakdown (Per 100g)
| Nutrient | Amount |
|---|---|
| Energy | 19 kcal |
| Protein | 0.85 g |
| Fat | 0.09 g |
| Saturated Fat | 0.016 g |
| Carbohydrate | 4.02 g |
| Fiber | 1.2 g |
| Sugar | 2.2 g |
| Calcium | 45.0 mg |
| Iron | 0.13 mg |
| Magnesium | 6.0 mg |
| Phosphorus | 28.0 mg |
| Potassium | 111.0 mg |
| Sodium | 371.0 mg |
| Zinc | 0.29 mg |
| Copper | 0.055 mg |
| Manganese | 0.102 mg |
| Selenium | 0.3 mcg |
| Vitamin C | 4.3 mg |
| Thiamin (B1) | 0.032 mg |
| Riboflavin (B2) | 0.006 mg |
| Niacin (B3) | 0.061 mg |
| Vitamin B6 | 0.137 mg |
| Folate (B9) | 10.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.07 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information:
Canned onions with solids generally do not contain common allergens such as nuts, gluten, dairy, or soy. However, it’s always important to check product labels, as some canned products may contain added preservatives or flavorings that could include potential allergens.
Dietary Preferences:
- Gluten-Free: Suitable for those on a gluten-free diet.
- Vegan: A plant-based ingredient, perfect for vegan and vegetarian diets.
- Low-Calorie: With just 19 kcal per 100g, canned onions are a great choice for calorie-conscious individuals.
- Low-Fat: Very low in fat, making it an excellent addition to a healthy, balanced diet.
- Low-Carb: Contains only 4.02g of carbohydrates per 100g, suitable for those following low-carb or ketogenic diets.
Nutritional Benefits:
Canned onions with solids are not only a flavorful addition to meals but also offer a range of nutritional benefits. They are a good source of dietary fiber, which aids in digestion and supports gut health. Additionally, they provide essential vitamins like Vitamin C, which is crucial for immune function, and B-vitamins, including Vitamin B6 and Folate, which support energy metabolism and overall well-being.
The presence of minerals like calcium, iron, magnesium, and potassium contributes to the maintenance of strong bones, healthy blood circulation, and proper muscle function. While low in calories and fat, onions in their canned form offer a satisfying, healthful way to enhance the flavor of your dishes without compromising your nutritional goals.
Conclusion:
Canned onions with solids are a convenient and nutritious ingredient that can easily be incorporated into a variety of recipes. Whether you’re making soups, casseroles, sauces, or adding them to salads, they provide essential nutrients with minimal calories and fat. Their versatile nature makes them a staple in any kitchen, especially for those seeking to create healthy, flavorful meals without the hassle of preparing fresh onions. Just be sure to check the label for any added ingredients, and enjoy the simplicity and nutritional value that canned onions bring to your culinary creations.