Onijon Nutrition

Vegetable Curry Recipes

Onion is a Allium vegetable like garlic,scallions, shallots, leeks and chives. Allium vegetables are rich in sulfides, sulfoxides, thiosulfinates and other sulfur compounds. The sulfur compounds in onion are only about 25% of that in garlic.

Serving size = 1 small size cooked without salt
Protein - 0.82 gr
Calories - 26 cal
Dietary fiber - 0.8 g
Potassium - 100 mg
Phosphorus - 21 mg
Calcium - 13 mg
Iron - 0.14 mg
Magnesium - 7 mg
Sodium - 2 mg
Zinc - 0.13 mg
Copper - 0.04 mg

Manganese - 0.092 mg
Selenium - 0.4 mcg
Vitamin C - 3.1 mg
Niacin - 0.099 mg
Vitamin B1 (thiamine) - 0.025 mg
Vitamin B2 (riboflavin) - 0.014 mg
Vitamin B6 - 0.077 mg
Pantothenic Acid - 0.068 mg
Folate - 9 mcg
Vitamin A - 1 IU
Vitamin K - 0.3 mcg
Vitamin E - 0.01 mg

Onion Health Benefits

Onions have a variety of medicinal benefits. The more pungent varieties of onion appear to possess the most health promoting phytochemicals.

  1. Onion is effective against many bacteria such as E. coli, Bacillus subtilis and Salmonella.
  2. Onions have antiviral , anti-allergy and antihistamine properties.
  3. Onions are used to treat colds, coughs, bacterial infections and breathing problems. repel insects.
  4. As onions diminish the risk of blood clots, they may be useful for the prevention of cardiovascular disease.
  5. Onion also protects against stomach and other cancers. Onion can improve lung function, especially in asthmatics.
  6. The sulfer compounds in onion detoxify the body.
  7. They are also used to repel insects.
  8. Onion should be cut and kept for at least 15 minutes before serving, as oxidation helps phytochemicals to get activated.

Stuffed Pyaz Onion Recipe

Recipe type: Low fat, cholesterol free
Preparation time: 15 minute


  • Onion (pyaz), small size,6
  • Skimmed yogurt, 1 Tbsp
  • Canola oil, 1 tsp


  • Red chili powder, 1 tsp
  • Turmeric powder, 1/2 tsp
  • Coriander Powder, 1 tsp
  • Amchur (Mango powder) or lemon juice, 1 tsp
  • Salt to taste
  • Mint powder or fresh mint , finely chopped


  1. Mix all the spices, add yogurt and make a paste.
  2. Slit onions in halves or quarters, cut deep but do not separate pieces.
  3. Stuff the onions with the spice paste of step 2.
  4. Heat a frying pan and add oil. Put any left over paste and stir for 2 minute. Place all the onions in the pan, cover it and simmer for 10 minute.

Serve with roti, paratha, naan, tortilla, etc.

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