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Onion
Every knowledge on vegetables, health and nutrition.
Scientific Name
Allium cepa (Liliaceae or Alliaceae family)Common name
Onion, common onion, white onion, yellow onion, red onion, Spanish onion, baby onions.
Varieties and seasons
Onions are commonly found in kitchen gardens and frequently used in cooking.
Its bulb consists of white fleshy layers and is covered with fine yellow, brown, red, blue, purple or white skin. The stems are green, round and hollow, and produce balls of red or white flowers when in season.
Coloured onions are harvested at the end of summer when the leaves have withered.
Spanish Onions are a major speciality: with a distinctive red skin, they have a very mild tangy flavour.
Yellow and red onions are varieties produced in summer.
Vegetable garden: growing onion
Plant or preferably sow as early as possible in March and until April the “ideal onion”, round and yellow, or the red, ellongated Torpedo onion.
Coloured onions keep extremely well for part of the winter and a large number of onion growers manage to bridge the gap between the yellow onion and white onion seasons.
It is also worth noting the sweet Spanish onion which is sold under the name of "Kelsae". This variety needs to be sown in warm conditions in February and replanted in the garden in April.
Production
China and Europe are the main producers of onion.
Consumption
The onion is a culinary plant for most countries in the world thanks to its natural properties and tangy flavours. It is used in all types of cooking to add an extra bite to dishes as seasoning, while many use it as a vegetable.
In Europe, it is eaten cooked, in a range of dishes, with one onion per dish for 4 to 6 people. In Eastern Europe, onions are extremely popular and used every day.
In 2006, the belgian consumption of onions was 6,7kg per capita. In 2009, a German household ate an average of 6,6kg of onions per year.
Nutritional values (per 100 g)
Raw* | Cooked* | Frozen** | Tinned** | RDI *** | |
|---|---|---|---|---|---|
Energy | 34 kcal | 29 kcal | 46 kcal | 16 kcal | |
Proteins | 1.3 g | 1 g | 1.3 g | 0.8 g | |
Carbohydrates | 7 g | 6 g | 8.5 g | 3 g | |
Fat | 0.2 g | 0.2 g | 0.77 g | 0.12 g | |
Fibres | 1.8 g | 1.6 g | 1.7 g | 0.83 g | 30 g |
Sodium | 6 mg | 4 mg | nd | nd | |
Potassium | 170 mg | 118 mg | 23.5 mg | nd | 2,000mg |
Vitamin C | 7 mg | 5 mg | 0,9 mg | nd | 80 mg |
Vitamin B9 | 20 µg | 17 µg | nd | nd | 200 µg |
Lutein+Zeaxanthin**** | 4 µg |
* Ciqual 1995 ** Bonduelle data *** Recommended Daily Intake **** USDA nd: undetermined |
Nutritionist’s advice
Rich in potassium and low in sodium, the onion enjoys natural diuretic properties. This may be the reason why it’s considered beneficial for your blood circulation.
Traditionally, the onion has been used to treat heart and valve conditions.
It’s a stimulating food that enjoys antiseptic and anti-infective properties.
It is also a source of vitamin B9 and fibre.
What is about portions...?
-a child portion : a quarter of a big onion
-an adult portion: three quarters of a medium onion
Cooking and nutrition: tasty combinations
-Roast pork and caramelised onions: Roast pork, without its bard, is a lean meat that tends to dry out. The onion puree moistens the meat, while adding a tangy hint to its flavours. It also adds a range of fibres, vitamins and minerals to the dish.
-Alsacian “Tarte Flambée”: this speciality dish from north eastern France is a delicious combination of thinly spread bread dough topped with finely sliced onion, very thin bacon strips and a little crème fraîche. A great starter to share, with pleasure of course, and a great way of offering guests a starter that’s reasonably rich in complex carbohydrates and fibre, to balance out the meal.
