onion - 1 medium
Onions are a good source of vitamin C, dietary fiber, and quercetin, a flavonoid antioxidant with anti-inflammatory properties. They are very low in calories (approximately 45 calories per medium raw onion) and contain prebiotic compounds that support gut health.
About
The onion (Allium cepa) is a bulbous perennial plant of the amaryllis family, native to Central Asia and cultivated worldwide for thousands of years. The edible bulb consists of concentric layers of modified leaves with a papery outer skin and fleshy inner layers. Onions range in color from white, yellow (golden), red (purple), and green, with flavor profiles varying from sweet and mild to pungent and sharp depending on variety and sulfur content. Common culinary varieties include yellow onions (most pungent, suitable for cooking), sweet onions like Vidalia or Walla Walla (higher sugar content, better for raw consumption), and red onions (milder, with slightly sweet notes and natural pigmentation from anthocyanins).
Culinary Uses
Onions are foundational aromatic vegetables in virtually all savory cuisines, serving as a flavor base in soups, stews, sauces, and braises. They are caramelized slowly to develop deep sweetness, sautéed as a quick flavor layer, or eaten raw in salads and salsas where their pungency provides bite. Grilled, roasted, pickled, and deep-fried preparations are common globally. The vegetable works across culinary traditions—from French mirepoix (with celery and carrot) to Indian tadka, Mexican sofrito, and Asian stir-fries. A medium onion weighing approximately 150g is standard for recipe portions.