Food Nutrient Profile - Welsh Onions

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Nutrients in 100 grams of Welsh Onions

Raw Welsh Onions (Allium fistulosum).

Macros Ratio

Protein Fat Carbs
20%
10%
70%
100 g ▼

Macro Nutrients

Welsh Onions
Energy34 kcal
1.17%
Raw Welsh Onions provide 34kcal of Energy per 100 grams, meeting 1.17% of the Recommended Dietary Allowance (RDA) of 2900kcal for Men 19-50 years
Fat0.4 g
0.41%
Raw Welsh Onions provide 0.4g of Fat per 100 grams, meeting 0.41% of the Recommended Dietary Allowance (RDA) of 97g for Men 19-50 years
Saturated Fat0.067 g
0.21%
Raw Welsh Onions provide 0.067g of Saturated Fat per 100 grams, meeting 0.21% of the Recommended Dietary Allowance (RDA) of 32g for Men 19-50 years
Omega 30.008 g
0.5%
Raw Welsh Onions provide 0.008g of Omega 3 per 100 grams, meeting 0.5% of the Recommended Dietary Allowance (RDA) of 1.6g for Men 19-50 years
Omega 60.15 g
0.87%
Raw Welsh Onions provide 0.15g of Omega 6 per 100 grams, meeting 0.87% of the Recommended Dietary Allowance (RDA) of 17g for Men 19-50 years
Cholesterol0 mg
0%
Raw Welsh Onions provide 0mg of Cholesterol per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 290mg for Men 19-50 years
Carbohydrate6.5 g
5%
Raw Welsh Onions provide 6.5g of Carbohydrate per 100 grams, meeting 5% of the Recommended Dietary Allowance (RDA) of 130g for Men 19-50 years
Sugars2.18 g
3%
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Raw Welsh Onions provide 2.18g of Sugars per 100 grams, meeting 3% of the Recommended Dietary Allowance (RDA) of 72.5g for Men 19-50 years
Fructose
NA
≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
No information available
Glucose
NA
No information available
Sucrose
NA
No information available
Fiber2.4 g
6.3%
Raw Welsh Onions provide 2.4g of Fiber per 100 grams, meeting 6.3% of the Recommended Dietary Allowance (RDA) of 38g for Men 19-50 years
Protein1.9 g
3.4%
Raw Welsh Onions provide 1.9g of Protein per 100 grams, meeting 3.4% of the Recommended Dietary Allowance (RDA) of 56g for Men 19-50 years
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Vitamins

Welsh Onions
Vitamin A
NA
RAE, retinol activity equivalents
No information available
Vitamin B10.05 mg
4.17%
Thiamine
Raw Welsh Onions provide 0.05mg of Vitamin B1 per 100 grams, meeting 4.17% of the Recommended Dietary Allowance (RDA) of 1.2mg for Men 19-50 years
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Vitamin B20.09 mg
6.92%
Riboflavin
Raw Welsh Onions provide 0.09mg of Vitamin B2 per 100 grams, meeting 6.92% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
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Vitamin B30.4 mg
2.5%
Niacin, nicotinic acid, niacinamide
Raw Welsh Onions provide 0.4mg of Vitamin B3 per 100 grams, meeting 2.5% of the Recommended Dietary Allowance (RDA) of 16mg for Men 19-50 years
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Vitamin B50.17 mg
3.4%
Pantothenic acid
Raw Welsh Onions provide 0.17mg of Vitamin B5 per 100 grams, meeting 3.4% of the Recommended Dietary Allowance (RDA) of 5mg for Men 19-50 years
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Vitamin B60.072 mg
5.54%
Pyridoxine
Raw Welsh Onions provide 0.072mg of Vitamin B6 per 100 grams, meeting 5.54% of the Recommended Dietary Allowance (RDA) of 1.3mg for Men 19-50 years
Vitamin B7
NA
Biotin
No information available
Vitamin B916 μg
4%
Folates and Folic Acid
Raw Welsh Onions provide 16μg of Vitamin B9 per 100 grams, meeting 4% of the Recommended Dietary Allowance (RDA) of 400μg for Men 19-50 years
Vitamin B120 μg
0%
Cobalamin
Raw Welsh Onions provide 0μg of Vitamin B12 per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 2.4μg for Men 19-50 years
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Vitamin C27 mg
30%
Ascorbic acid
Raw Welsh Onions provide 27mg of Vitamin C per 100 grams, meeting 30% of the Recommended Dietary Allowance (RDA) of 90mg for Men 19-50 years
Vitamin D0 IU
0%
Calciferol, cholecalciferol, ergocalciferol
Raw Welsh Onions provide 0IU of Vitamin D per 100 grams, meeting 0% of the Recommended Dietary Allowance (RDA) of 600IU for Men 19-50 years
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Vitamin E0.51 mg
3.4%
Tocopherols and Tocotrienols
Raw Welsh Onions provide 0.51mg of Vitamin E per 100 grams, meeting 3.4% of the Recommended Dietary Allowance (RDA) of 15mg for Men 19-50 years
Vitamin K193 μg
161%
Phytomenadione or phylloquinone
Raw Welsh Onions provide 193μg of Vitamin K per 100 grams, meeting 161% of the Recommended Dietary Allowance (RDA) of 120μg for Men 19-50 years

Minerals

Welsh Onions
Calcium18 mg
1.8%
Raw Welsh Onions provide 18mg of Calcium per 100 grams, meeting 1.8% of the Recommended Dietary Allowance (RDA) of 1000mg for Men 19-50 years
Copper0.07 mg
7.78%
Raw Welsh Onions provide 0.07mg of Copper per 100 grams, meeting 7.78% of the Recommended Dietary Allowance (RDA) of 0.9mg for Men 19-50 years
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
No information available
Iron1.22 mg
15.3%
Raw Welsh Onions provide 1.22mg of Iron per 100 grams, meeting 15.3% of the Recommended Dietary Allowance (RDA) of 8mg for Men 19-50 years
Magnesium23 mg
5.48%
Raw Welsh Onions provide 23mg of Magnesium per 100 grams, meeting 5.48% of the Recommended Dietary Allowance (RDA) of 420mg for Men 19-50 years
Manganese0.14 mg
5.96%
Raw Welsh Onions provide 0.14mg of Manganese per 100 grams, meeting 5.96% of the Recommended Dietary Allowance (RDA) of 2.3mg for Men 19-50 years
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
No information available
Phosphorus49 mg
7%
Raw Welsh Onions provide 49mg of Phosphorus per 100 grams, meeting 7% of the Recommended Dietary Allowance (RDA) of 700mg for Men 19-50 years
Potassium212 mg
6.24%
Raw Welsh Onions provide 212mg of Potassium per 100 grams, meeting 6.24% of the Recommended Dietary Allowance (RDA) of 3400mg for Men 19-50 years
Selenium0.6 μg
1.1%
Raw Welsh Onions provide 0.6μg of Selenium per 100 grams, meeting 1.1% of the Recommended Dietary Allowance (RDA) of 55μg for Men 19-50 years
Sodium17 mg
1.13%
Raw Welsh Onions provide 17mg of Sodium per 100 grams, meeting 1.13% of the Recommended Dietary Allowance (RDA) of 1500mg for Men 19-50 years
Zinc0.52 mg
4.73%
Raw Welsh Onions provide 0.52mg of Zinc per 100 grams, meeting 4.73% of the Recommended Dietary Allowance (RDA) of 11mg for Men 19-50 years
Water91 g
2.45%
Raw Welsh Onions provide 91g of Water per 100 grams, meeting 2.45% of the Recommended Dietary Allowance (RDA) of 3700g for Men 19-50 years

Nutrients in Welsh Onions: Benefits and Values per 100g

Discover the nutritional data of Welsh onions, including macro and micronutrients, in a 100g serving of raw Welsh onions. Learn about the health benefits and nutritional value of this versatile vegetable.

Welsh onions, also known as Japanese bunching onions, are a nutritional powerhouse when it comes to vitamins. In just 100 grams of these vibrant green onions, you'll find:

In addition to these, Welsh onions also provide a variety of B vitamins, which are crucial for energy production and overall well-being:

Moreover, they contain a small amount of Vitamin E, which is important for skin health and acts as an antioxidant. However, Welsh onions do not contain Vitamin B12 or Vitamin D.

When it comes to minerals, Welsh onions do not disappoint. In 100 grams, you'll find:

Welsh onions also offer a balanced profile of macronutrients:

While Welsh onions contain trace amounts of Omega-6 fatty acids, they have no significant amounts of fat, saturated fat, or Omega-3 fatty acids.

Incorporating Welsh onions into your diet can be a delicious and nutritious way to boost your intake of essential vitamins and minerals. Whether you add them to salads, soups, or stir-fries, these versatile onions are a fantastic addition to any plant-based meal plan.

Frequently Asked Questions about Welsh Onions

What are the health benefits of Welsh Onions?

Welsh onions, also known as scallions or green onions, are a good source of vitamins K and C, as well as antioxidants. They can help support bone health, boost immunity, and reduce inflammation in the body. Additionally, Welsh onions are low in calories and can add flavor and nutrients to a variety of dishes.

Are there any potential risks or side effects of consuming Welsh Onions?

Welsh onions, also known as green onions or scallions, are a nutritious addition to a vegan diet. They are low in calories and a good source of vitamins A, C, and K. However, some people may experience digestive issues such as bloating or gas when consuming raw Welsh onions due to their high fiber content. It is important to listen to your body and consume Welsh onions in moderation to avoid any potential discomfort.

Can I lose weight by eating more Welsh Onions?

Welsh onions are a low-calorie vegetable that can be a healthy addition to a weight loss diet. They are high in fiber, vitamins, and minerals, which can help you feel full and satisfied while consuming fewer calories. However, weight loss ultimately depends on creating a calorie deficit, so incorporating Welsh onions into a balanced diet along with regular exercise is key to achieving weight loss goals.

Can I gain more muscles by eating more Welsh Onions if I train consistently?

While Welsh onions can be a healthy addition to your diet due to their nutrient content, they alone will not be sufficient for significant muscle gain. To build muscle effectively, it is important to consume a variety of plant-based protein sources such as legumes, tofu, tempeh, nuts, and seeds, along with a balanced diet rich in whole grains, fruits, and vegetables. Consistent training, adequate protein intake, and overall calorie consumption are key factors in muscle growth.

Can I eat Welsh Onions if I have diabetes?

Yes, Welsh onions can be a great addition to a diabetic diet. They are low in calories and carbohydrates, making them a good choice for managing blood sugar levels. Additionally, Welsh onions are rich in vitamins and minerals, such as vitamin C and potassium, which can support overall health and well-being. Just be mindful of portion sizes and how they are prepared to ensure they fit into your meal plan.

Can I consume Welsh Onions if I am on a Keto diet?

Yes, Welsh onions are low in carbohydrates and can be consumed in moderation on a Keto diet. They are a good source of vitamins and minerals, making them a nutritious addition to your meals.

Can I eat Welsh Onions if I am on a low fat diet?

Yes, Welsh onions are a low-fat vegetable that can be included in a low-fat diet. They are a good source of vitamins and minerals, making them a healthy addition to your meals.

What is the environmental impact of producing Welsh Onions?

Welsh onions, also known as scallions or green onions, have a relatively low environmental impact compared to other crops. They require less water, land, and resources to grow compared to other vegetables. Additionally, they have a shorter growing period, which means they have a lower carbon footprint. Overall, Welsh onions are a sustainable and eco-friendly choice for both the environment and your diet.




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