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Allium cepa a vegetable known as onion is closely related to garlic, chives, scallions, leeks, and shallots. These vegetables offer several vitamins and minerals.

Grilled onion also contains potent plant compounds that have been shown to support health in several ways. The compounds and antioxidants in onion can help to fight inflammation, lower cholesterol levels, and reduce triglycerides.

Grilled onions nutrition facts (Well explained)

The compounds and antioxidants will lower the risk of heart disease, blood clots, high blood pressure, and cancer, and also improve bone health.

#Nutrition facts

You can also consume onions when it’s still immature before the bulb reaches full size. They are then called summer onions, scallions, and spring onions.

Serving size of 1 cup grilled onion (210grams), amount per serving.

  • CALORIE: 211 (calories from fat is 130)
  • PROTEIN: 2.7 grams
  • CARBS: 20 grams
  • SUGAR: 9.3 grams
  • DIETARY FIBER: 2.7 grams
  • SATURATED FAT: 2 grams

Serving size per 3.5 ounces (100 grams) of raw onions

  • WATER: 89%
  • CALORIES: 40
  • CARBS: 9.3 grams
  • PROTEIN: 1.1 grams
  • SUGAR: 4.2 grams
  • FAT: 0.1 grams
  • FIBER: 1.7 grams

Raw onions are very low in calories than grilled onions, but both onions are nutrient powerhouses. Raw onions have higher levels of sulfur compounds

Sulfur compounds may help to reduce blood sugar spikes, protect against cancer, and lower the production of unhealthy cholesterol in the body.

Onions that are being cooked over a charcoal grill, have a good dose of vitamin C and healthful phytochemicals that will help your body fight inflammation

#Vitamins and Minerals

  • There’s vitamin B6 which is involved in the formation of red blood cells, and there’s also vitamin C (an antioxidant) which is needed for immune function and maintenance of hair and skin.
  • There’s also potassium, this essential mineral is important for heart health and can also have blood-pressure-lowering effects.
  • There’s also folate (B9), which is essential for cell growth and boosts metabolism and is also important for pregnant women, and is a water-soluble B vitamin.


Onions are very high in healthy soluble fibers called fructans, fiber is a type of carbohydrate that the body is unable to digest, it’ll helps to regulate the body’s use of sugar, this process help to keep your blood sugar and hunger in check.

The recommended fiber intake per day is at least 20 to 30 grams for good health, dietary fiber helps to shed some kilos because it’s filling while also being low in calories.

Keep in mind that when you consume more high-fiber foods, you have less room in your diet for foods that are not as nutrient-dense.

How do you cook onions without losing nutrients?

If you do not want to lose onion nutrients, you should not cook them for more than 30 minutes because will destroy most of the beneficial compounds.

Raw onions have a higher level of sulfur compounds than cooked ones. Onions are nutrient powerhouses, whether eaten raw or cooked.

These flavorful bulbs are a good source of healthful chemicals such as antioxidants, flavonoids, vitamin C, and sulfur compounds.

Cooking onions can significantly reduce levels of some antioxidants.

Which type of onion is healthiest?

Both yellow and red onions are the healthiest onions because are richer in antioxidants than other types. Yellow onions may provide almost 11 times more antioxidants than white onions.

Red onions are good for grilling, pickling, and everything in between. White onions are good for garnishing and yellow for cooking. However, switching between them will not ruin your dish.

Which onion has the most sugar?

Red onions are the ones that have a much higher sugar content and which makes them sweeter than brown onions. Red onions are likely to be used raw in salsas and salads for their color and also mild flavor. They are often used for pickling, lending a pink color to the pickle, and are great for caramelizing.

Yellow onions are the least sugar, they are the number one low-carb option, only one cup of chopped yellow onion provides around 7gram of carbohydrates and 1gram of dietary fiber. They have the lowest amount of sugar and total carbohydrates.

When it comes to health benefits red onions are the best than other types of onions but white and yellow onions provide more fiber and a higher amount of sulfur.

Then red onions provide a higher amount of antioxidants and cancer prevention properties.

What happens if you eat onions every day?

Consuming Onions daily has incredible health benefits because of the antioxidants and compounds that fight inflammation, lower triglycerides, and lower cholesterol levels.

All these benefits may reduce heart disease risk. Onions’ potent anti-inflammatory properties may help pressure and protect against blood clots and lower high blood.

Why you should clean your grill with an onion?

You are more than welcome to clean up your grill with onions because they have natural oils that will form a protective coating on the metal and can also add a flavor to your meal.

You firstly allow your grill to heat up to a high temperature then cut your onion in half and pierce half of the onion with a fork and rub the cut-side down along your grill grates.

The onion’s juice will come out and produce steam to erase the bits and charred debris, white onions do a good job among onions.

Lemons are also known for clean grilles because of their natural acidity which will help to sterilize the grill. it’s quite amazing to clean your grill with lemons


In conclusion, by consuming onions you are doing yourself a huge favor because they have incredible health benefits. They ensure a healthy gut, which is crucial for belly fat loss and weight loss.

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Categories: Recipes