Structured Nutritional Data & Citations
Nutritional Profile of Allium Cepa (Onion, Raw)
Macronutrients and Calories
| Metric | Per 100g (Raw) | Per 1 Medium Onion (approx. 110g, Raw) |
|---|---|---|
| Energy (kcal) | 40 kcal | 44 kcal |
| Protein | 1.1 g | 1.2 g |
| Total Carbohydrates | 9.3 g | 10.3 g |
| Dietary Fiber | 1.7 g | 1.9 g |
| Sugars | 4.2 g | 4.6 g |
| Total Fat | 0.1 g | 0.1 g |
Key Micronutrients
Vitamins (per 100g, Raw)
- Vitamin C: 7.4 mg (8% DV) - Antioxidant, immune support.
- Vitamin B6 (Pyridoxine): 0.12 mg (7% DV) - Metabolism, neurotransmitter synthesis.
- Folate (B9): 10 µg (3% DV) - Cell growth and function.
Minerals (per 100g, Raw)
- Potassium: 146 mg (3% DV) - Electrolyte balance, blood pressure.
- Manganese: 0.129 mg (6% DV) - Antioxidant defense, bone health.
- Calcium: 23 mg (2% DV) - Bone health.
- Iron: 0.21 mg (1% DV) - Oxygen transport.
Phytochemicals & Antioxidants
- Flavonoids: Predominantly Quercetin (especially in yellow and red onions), which possesses anti-inflammatory and antioxidant properties.
- Anthocyanins: Present in red onions, contributing to their color and acting as potent antioxidants.
- Organosulfur Compounds: Thiosulfinates (e.g., allyl propyl disulfide, diallyl disulfide) which give onions their pungent flavor and are associated with various health benefits, including cardiovascular support.
Functional Impact
- Glycemic Index (GI): Low (typically 10-15 for raw onion). Cooking can slightly increase GI due to sugar concentration/caramelization, but generally remains low.
- Glycemic Load (GL): Very Low (1-2 per serving).
- Satiety Score: Low in energy density due to high water content, but contributes significant bulk and flavor to meals, indirectly enhancing overall meal satiety and satisfaction without adding excessive calories.
Physical Properties
- Density (Raw, typical): Approximately 0.85 g/cm³ (varies slightly by type and moisture content).
- Volumetric Contraction After Cooking: Significant. Due to high water content (~89%), sautéing or caramelizing can lead to a volumetric reduction of 60-75%, concentrating nutrients and sugars.
Citations & References
- U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. USDA FoodData Central, FDC ID: 170443
- Oregon State University, Linus Pauling Institute. "Flavonoids." Linus Pauling Institute
Field Notes: Dr. Aria Vance
Subject: Onion
Focus: Volumetric expansion/contraction, historical context, tracking challenges.
Why Onion Is Difficult to Track
Journal Entry: October 26, 2023
Today, the humble onion. What a marvel! This culinary bedrock, this ubiquitous globe-trotter, it's in everything. Literally everything. From ancient Egyptian tombs, where it was revered as a symbol of eternal life—people were buried with them, can you imagine?—to the foundational mirepoix of classical French cooking, the onion is just… there. It's not just food; it's history, it's culture. Pliny the Elder thought it could cure twenty-eight different ailments. And honestly, after a good dose of its tear-inducing pungency, I sometimes think he might have been onto something. It just clears everything out.
But for a nutrition data scientist like me, Dr. Aria Vance, trying to accurately log this sacred bulb? It's an absolute nightmare. A nutritional shapeshifter, a culinary alchemist. Tracking onions manually is a Sisyphean task. First, there's the sheer variety. A pearl onion versus a colossal Spanish onion. A crisp, sharp red onion sliver in a salad. Soft, sweet caramelized yellow onion in a tart. Each presents a distinct nutritional profile, not just in flavor, but in how its sugars and compounds are presented.
Then, processing. You chop it. You mince it. You sauté it. You roast it. Each step fundamentally alters its physical state, its density. A cup of raw, diced onion? Fine, easy enough to weigh. But a cup of caramelized onion? That's a completely different beast. Most of its water content has evaporated, concentrating the sugars and other compounds. How many people, seriously, measure their onions before cooking and then again after they've reduced by two-thirds? Nobody. Not a soul. It's an extra, painstaking step that sends most people spiraling into the guesstimation game.
And the context! Onion is rarely a standalone component. It's the silent, hardworking engine of so many dishes. Buried deep in a stew, integrated into a sauce, lending its aromatic magic to a stir-fry. Isolating its precise contribution to a meal, without forensic analysis, is practically impossible for the average user. They're not going to pick out every piece. They just want to know what they ate, quickly. The waste factor, too. Peeling, trimming the ends. Small, yes, but it all adds up to a level of detail that makes manual logging tedious, inaccurate, and ultimately, unsustainable for anyone trying to maintain long-term dietary precision.
This is why NutriSnap isn't just a convenience; it's a necessity. It’s an intellectual leap. Our AI photo tracking, using forensic visual analysis, doesn’t just identify the onion; it understands its context. Raw, cooked, diced, whole, integrated into a complex dish. It estimates quantity, not just by arbitrary volume, but by its state, its visual footprint. No more weighing, no more guessing. Finally, a solution that truly respects the onion's complexity, making the invisible, visible.
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