The New Complete Book of Food



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r Onions

(Chives, leeks, scallions [green onions], shallots)

See also Garlic.

Nutritional Profile

Energy value (calories per serving): Low

Protein: Moderate

Fat: Low

Saturated fat: Low

Cholesterol: None

Carbohydrates: High

Fiber: Moderate

Sodium: Low

Major vitamin contribution: Folate, vitamin C

Major mineral contribution: Calcium, iron

About the Nutrients in This Food

All onions are high in dietary fiber and a good source of the B vitamin folate

and vitamin C. Immature onions—known as scallions, if they are picked

before the bulbs have fully developed, or green onions or spring onions, if they

are picked with large bulbs—have moderate amounts of vitamin A derived

from deep yellow carotenes masked by green chlorophyll pigments in the

green tops. Red onions are colored with red anthocyanins; shallots, yellow

onions, white onions, and the white bulbs of the leeks, green onions, ramps

[wild leeks], and scallions are colored with creamy pale yellow anthoxan-

thins. Neither anthocyanin nor anthoaxanthins provide vitamin A.

One-half cup chopped white or yellow onion has 1.4 g dietary fiber

and 5.9 mg vitamin C (13 percent of the RDA for a woman, 14 percent of

the RDA for a man).

One-half cup chopped green onions, a.k.a. scallions (bulb and

leaves), has 1.3 g dietary fiber, 498 IU vitamin A (22 percent of the RDA

for a woman, 17 percent of the RDA for a man), and 9.4 mg vitamin C (13

percent of the RDA for a woman, 10 percent of the RDA for a man).

The Most Nutritious Way to Serve This Food

Whole fresh green onions or green onions chopped (green portions and all)

and added to a salad or other dish.