Welsh Raw Onions – Nutritional Information & Benefits
Introduction
Welsh raw onions, often considered a flavorful and nutrient-packed addition to many dishes, are a variety of onion commonly used in both raw and cooked forms across a wide range of recipes. Known for their sharp, tangy flavor, Welsh onions bring a unique taste and texture to salads, sandwiches, and garnishes. With a wide array of vitamins, minerals, and dietary fiber, these onions are not only delicious but also offer impressive nutritional benefits. They can be used in a variety of culinary applications to enhance flavor and provide an added nutritional boost.
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 34 kcal |
| Protein | 1.9 g |
| Fat | 0.4 g |
| Saturated Fat | 0.067 g |
| Carbohydrates | 6.5 g |
| Fiber | 2.4 g |
| Sugar | 2.18 g |
| Calcium | 18 mg |
| Iron | 1.22 mg |
| Magnesium | 23 mg |
| Phosphorus | 49 mg |
| Potassium | 212 mg |
| Sodium | 17 mg |
| Zinc | 0.52 mg |
| Copper | 0.07 mcg |
| Manganese | 0.137 mg |
| Selenium | 0.6 mcg |
| Vitamin C | 27 mg |
| Thiamin (B1) | 0.05 mg |
| Riboflavin (B2) | 0.09 mg |
| Niacin (B3) | 0.4 mg |
| Vitamin B6 | 0.072 mg |
| Folate | 16 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.51 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Welsh raw onions are naturally free from common allergens such as gluten, dairy, eggs, nuts, and soy, making them suitable for a wide variety of dietary restrictions. However, individuals with a sensitivity or allergy to allium vegetables (which include onions, garlic, leeks, and chives) should exercise caution when consuming Welsh raw onions, as they may trigger adverse reactions.
Dietary Preferences
Welsh raw onions are incredibly versatile and fit into many dietary preferences and plans. They are:
- Vegan-friendly: As plant-based produce, they are a staple in vegan diets.
- Gluten-free: Ideal for those following a gluten-free diet, whether due to celiac disease or gluten sensitivity.
- Low-calorie: With only 34 kcal per 100g, they are perfect for low-calorie diets and weight management plans.
- Low-fat: Containing minimal fat (0.4g per 100g), they are an excellent choice for low-fat diets.
- Rich in fiber: With 2.4g of fiber per 100g, they help promote digestive health.
- Low in sugar: At 2.18g of sugar per 100g, they are suitable for those watching their sugar intake, including diabetics.
Nutritional Benefits & Health Advice
Welsh raw onions are an excellent source of several essential nutrients. They provide a solid dose of vitamin C (27 mg per 100g), which is crucial for immune system support and collagen production. The inclusion of vitamin B6 and folate further supports healthy metabolic and nervous system function, making these onions beneficial for overall wellness.
Their fiber content (2.4g per 100g) can contribute to digestive health by aiding in regular bowel movements and supporting a healthy gut microbiome. Additionally, the moderate amounts of iron and magnesium found in Welsh raw onions contribute to red blood cell production and muscle function, respectively. The potassium content (212 mg per 100g) also makes them a great option for maintaining healthy blood pressure levels.
With minimal fat and saturated fat, Welsh raw onions are a heart-healthy option for anyone looking to reduce their fat intake while enjoying a flavorful addition to meals. The calcium content supports bone health, while zinc plays a vital role in immune function and wound healing.
Conclusion
Welsh raw onions are a fantastic addition to any diet, offering a burst of flavor, a variety of important vitamins and minerals, and significant dietary fiber—all with very few calories. Whether you’re adding them to salads, wraps, or your favorite dishes, they offer a wealth of nutritional benefits that make them an excellent choice for health-conscious eaters. Enjoy them in raw form for maximum freshness and flavor, or experiment with different cooking techniques to suit your taste. Either way, Welsh raw onions are sure to be a delightful and nutritious component of your next meal.
