Onion (1 medium)
A medium onion is an indispensable culinary staple celebrated for its crisp, layered texture and highly aromatic flavor profile. When enjoyed raw, it offers a sharp, pungent bite that adds a refreshing kick to salads, salsas, and sandwiches. However, when sautéed, roasted, or caramelized, its natural sugars emerge, transforming the sharpness into a rich, sweet, and savory foundation perfect for soups, stews, and sauces. As a versatile member of the allium family, it serves as a fundamental building block in cuisines worldwide, seamlessly elevating the taste and complexity of countless vegetable and meat dishes.
Culinary & Storage Tips
Selection
Choose firm onions with dry, papery skins that feel heavy for their size, avoiding those with soft spots, visible mold, or sprouting green shoots.
Storage
Store whole, unpeeled onions in a cool, dark, dry, and well-ventilated space. Avoid storing them next to potatoes, as potatoes release moisture and gases that cause onions to spoil faster.
Healthy Uses
- •Dice raw into salads, salsas, or guacamole for a crisp, antioxidant-rich bite.
- •Caramelize slowly in a pan with a touch of olive oil to add deep, natural sweetness to dishes without relying on added sugars.
- •Roast in large wedges alongside root vegetables and lean proteins for a savory, low-calorie side dish.
Macronutrients
Per Serving
Micronutrients
| Nutrient | Amount |
|---|---|
| Calcium | |
| Choline | |
| Copper | |
| Folate (B9) | |
| Iron | |
| Magnesium | |
| Manganese | |
| Niacin (B3) | |
| Phosphorus | |
| Potassium | |
| Riboflavin (B2) | |
| Selenium | |
| Sodium | |
| Thiamin (B1) | |
| Vitamin A | |
| Vitamin B12 | |
| Vitamin B6 | |
| Vitamin C | |
| Vitamin D | |
| Vitamin E | |
| Vitamin K | |
| Zinc |
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