Nutritional information

Onions are a very popular and commonly consumed vegetable and are used as a base in a number of dishes throughout the world.

It is due to the fact that onions are eaten so often, that the nutrients inside make a reasonable contribution to our diets.

Onions play an important role in providing health benefits to help fight and prevent diseases such as cancer, diabetes and even the common cold.

They work together with vitamin A to bolster the immune system. Beta-carotene is also a potent antioxidant fighting free radicals and helping to prevent them from causing membrane damage, DNA mutation, and lipid (fat) oxidation, all of which may lead to diseases that we consider “degenerative.”

Carrots are also rich in enzymes which spark the hundreds of thousands of chemical reactions that occur throughout the body. They are essential for the digestion and absorption of food, for the conversion of foodstuffs into body tissue, and for the production of energy at the cellular level.

Nutrition chart

Raw - Serving size: ½ cup chopped - 88g

per serving
% Daily
intake per
per 100g
Energy (kJ/Cal) 162/39 2% 184/44
Protein (g) 1.1 2% 1.3
Fat, total (g) 0.09 0.1% 0.1
- saturated (g) trace 0% trace
Carbohydrate (g) 7.5 2.4% 8.5
- sugars (g) 7.0 8% 8
Dietary fibre (g) 1.4 5% 1.6
Sodium (mg) 2 0% 2
Vitamin C (mg) 6.2 16% RDI* 7.1 A source of vitamin C
Niacin (mg) 0.88 9% RDI* 1
Folate (µg) 15 7% RDI* 17
Potassium (mg) 158 180

Percentage Daily Intakes are based on an average adult diet of 8700 kJ. Your daily Intakes may be higher or lower depending on your energy needs. *Recommended Dietary Intake (Average Adult). Source: The Concise New Zealand Food Composition Tables, 10th Edition, Plant & Food Research - 2014