Onions, sautéed
Checked by us One serving: 85 g (about 1 cup chopped) · 105 kcal
Lots of omega-3: ALA. Much of the ALA comes from the oil it was cooked in.
Nothing to watch for most people.
On warfarin? Keep your vitamin K steady.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Mostly from the cooking oil: the same weight raw has next to none.
Learn more
561 mg in one serving: 35% of the 1,600 mg a day men need, 51% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
18 more nutrients below “a lot”
- Some
Vitamin K1
Your blood needs it to clot.
Mostly from the cooking oil: the same weight raw has 0.34 µg.
Learn more
18.4 µg in one serving: 15% of the 120 µg a day men need, 20% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
- Some
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.18 mg in one serving: 14% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Mostly from the cooking oil: the same weight raw has 0.02 mg.
Learn more
0.58 mg in one serving: 4% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.45 g in one serving: 4% of the 38 g a day men need, 6% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.04 mg in one serving: 3% of the 1.2 mg a day men need, 4% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
113 mg in one serving: 3% of the 3,400 mg a day men need, 4% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.03 mg in one serving: 2% of the 1.3 mg a day men need, 3% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
7.65 mg in one serving: 2% of the 400 mg a day men need, 2% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Calcium
Builds your bones and teeth.
Learn more
17 mg in one serving: 2% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- A little
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
1.53 mg in one serving: 2% of the 90 mg a day men need, 2% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.18 mg in one serving: 2% of the 11 mg a day men need, 2% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- Almost none
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
0.81 g in one serving: 1% of the 56 g a day men need, 2% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- Almost none
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
0.23 mg in one serving: 1% of the 16 mg a day men need, 2% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.23 mg in one serving: 3% of the 8 mg a day men need, 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
5.53 mg in one serving: 1% of the 550 mg a day men need, 1% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- Almost none
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
1.7 µg in one serving: under 1% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
Missing from our databases for this food, so left out, not counted as zero: vitamin A, vitamin B12 and selenium.
Watch out
How we counted this
Acrylamide
Nothing to watchYou’d need about 10 servings a day, every day, of this food alone to double the acrylamide an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 4.9–11% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 3.1 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No safe threshold (EFSA benchmark dose lower limit (BMDL10) 0.17 mg/kg body weight/day; adult average 0.4-0.9 µg/kg body weight/day, 28-63 µg/day at 70 kg). At the mean, 36 µg/kg, an 85 g serving carries 3.1 µg, adding 4.9-10.9%; at the median, 14 µg/kg, 1.2 µg (+1.9-4.2%): far from doubling, so no cap. The single highest sample (420 µg/kg, 36 µg per 85 g) would add 57-127%; the rating uses the mean, and the maximum is shown so the spread is visible.
For some people
With warfarin: keep vitamin K intake consistent (label), not avoid.
Learn more
Eat a steady amount, not none. This line goes on every food whose serving gives 10% or more of the daily vitamin K; a few foods below that carry it too, where a source names them. One serving here has about 18 µg of vitamin K1.
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For omega-3: ALA: no other vegetables we’ve checked give clearly more, in the same 85 g.
More nutrients per serving, counted together
The other vegetables we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Turnip greens, cooked- More vitamin K1 (312 µg vs 18.4 µg)
- More folate (100 µg vs 1.7 µg)
- More vitamin C (23.3 mg vs 1.53 mg)
- Less omega-3: ALA (54.4 mg vs 561 mg)
Kale, cooked- More vitamin K1 (355 µg vs 18.4 µg)
- More vitamin C (15.1 mg vs 1.53 mg)
- More folate (55.3 µg vs 1.7 µg)
- Less omega-3: ALA (286 mg vs 561 mg)
- Less vitamin B6 (0.05 mg vs 0.18 mg)
Brussels sprouts, cooked- More vitamin K1 (119 µg vs 18.4 µg)
- More vitamin C (52.7 mg vs 1.53 mg)
- More folate (51 µg vs 1.7 µg)
- Less omega-3: ALA (147 mg vs 561 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Asparagus, cooked- 19 kcal in 85 g (this food: 105)
- More folate (127 µg vs 1.7 µg)
- More vitamin K1 (43 µg vs 18.4 µg)
- Less omega-3: ALA (24.7 mg vs 561 mg)
- Turnip greens, cooked
- 17 kcal in 85 g (this food: 105)
- More vitamin K1 (312 µg vs 18.4 µg)
- More folate (100 µg vs 1.7 µg)
- More vitamin C (23.3 mg vs 1.53 mg)
- Less omega-3: ALA (54.4 mg vs 561 mg)
Broccoli, cooked- 24 kcal in 85 g (this food: 105)
- More vitamin K1 (74.9 µg vs 18.4 µg)
- More vitamin C (34.1 mg vs 1.53 mg)
- More folate (47.6 µg vs 1.7 µg)
- Less omega-3: ALA (35.7 mg vs 561 mg)
None of the 22 other vegetables we could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Spinach, cooked (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Onions, yellow, sauteed
How the serving was set: 85 g (Health Canada V.1, vegetables without sauce; same row as the raw onion)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0.66 g | 0.56 g | 0.54 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Calcium | 20 mg | 17 mg | 16.26 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 41 mg | 34.85 mg | 33.33 mg | second database · not used · 2.1× | UK food tables (CoFID 2021) #13-501 | C | |
| 20 mg | 17 mg | 16.26 mg | copy of USDA · not used | Canadian Nutrient File 2026 #5960 | C | |
| Carbohydrate | 7.86 g | 6.68 g | 6.39 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Choline | 6.5 mg | 5.53 mg | 5.28 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Energy | 123 kcal | 104.55 kcal | – | FDC Energy (kcal) used | US food database (USDA SR Legacy) | – |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Fat | 10.8 g | 9.18 g | 8.78 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| 5.3 g | 4.51 g | 4.31 g | second database · not used · 2× | UK food tables (CoFID 2021) #13-501 | C | |
| Fatty acids, total saturated | 1.477 g | 1.26 g | 1.2 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Fibre | 1.7 g | 1.45 g | 1.38 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| 3 g | 2.55 g | 2.44 g | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Folate | 2 µg | 1.7 µg | 1.63 µg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 7 µg | 5.95 µg | 5.69 µg | second database · not used · 3.5× | UK food tables (CoFID 2021) #13-501 | C | |
| Iron | 0.27 mg | 0.23 mg | 0.22 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.42 mg | 0.36 mg | 0.34 mg | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Magnesium | 9 mg | 7.65 mg | 7.32 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 11 mg | 9.35 mg | 8.94 mg | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Niacin (B3, niacin equivalents) | 0.27 mg | 0.23 mg | 0.22 mg | listed used | Canadian Nutrient File 2026 #5960 | C |
| Phosphorus | 33 mg | 28.05 mg | 26.83 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 31 mg | 26.35 mg | 25.2 mg | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Potassium | 133 mg | 113.05 mg | 108.13 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 189 mg | 160.65 mg | 153.66 mg | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Protein | 0.95 g | 0.81 g | 0.77 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| 1.2 g | 1.02 g | 0.98 g | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Riboflavin (B2) | 0.041 mg | 0.03 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.03 mg | 0.03 mg | 0.02 mg | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Sodium | 12 mg | 10.2 mg | 9.76 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 4 mg | 3.4 mg | 3.25 mg | second database · not used · 3× | UK food tables (CoFID 2021) #13-501 | C | |
| Thiamin (B1) | 0.049 mg | 0.04 mg | 0.04 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.12 mg | 0.1 mg | 0.1 mg | second database · not used · 2.4× | UK food tables (CoFID 2021) #13-501 | C | |
| Vitamin B6 | 0.207 mg | 0.18 mg | 0.17 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.1 mg | 0.09 mg | 0.08 mg | second database · not used · 2.1× | UK food tables (CoFID 2021) #13-501 | C | |
| Vitamin C | 1.8 mg | 1.53 mg | 1.46 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 3 mg | 2.55 mg | 2.44 mg | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Vitamin D | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0 µg | 0 µg | 0 µg | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Vitamin E | 0.68 mg | 0.58 mg | 0.55 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 2.85 mg | 2.42 mg | 2.32 mg | second database · not used · 4.2× | UK food tables (CoFID 2021) #13-501 | C | |
| Vitamin K1 | 21.6 µg | 18.36 µg | 17.56 µg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Water | 80.01 g | 68.01 g | 65.05 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| 79.9 g | 67.92 g | 64.96 g | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Zinc | 0.21 mg | 0.18 mg | 0.17 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.2 mg | 0.17 mg | 0.16 mg | second database · not used | UK food tables (CoFID 2021) #13-501 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Copper | 0.017 mg | 0.01 mg | 0.01 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.06 mg | 0.05 mg | 0.05 mg | second database · not used · 3.5× | UK food tables (CoFID 2021) #13-501 | C | |
| Ash | 0.38 g | 0.32 g | 0.31 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Starch | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Sucrose | 0.81 g | 0.69 g | 0.66 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Glucose | 2.1 g | 1.79 g | 1.71 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Fructose | 1.48 g | 1.26 g | 1.2 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Maltose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Energy | 516 kj | 438.6 kj | 419.51 kj | listed used | US food database (USDA SR Legacy) #170004 | C |
| Vitamin D (D2 + D3), International Units | 0 iu | 0 iu | 0 iu | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tocopherol, beta | 0.04 mg | 0.03 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tocopherol, gamma | 5.64 mg | 4.79 mg | 4.59 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tocopherol, delta | 1.57 mg | 1.33 mg | 1.28 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tocotrienol, alpha | 0.03 mg | 0.03 mg | 0.02 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Vitamin K (Dihydrophylloquinone) | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Folate, food | 2 µg | 1.7 µg | 1.63 µg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Betaine | 0.1 mg | 0.09 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tryptophan | 0.014 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Threonine | 0.02 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Isoleucine | 0.014 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Leucine | 0.024 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Lysine | 0.038 g | 0.03 g | 0.03 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Methionine | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Cystine | 0.004 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Phenylalanine | 0.024 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Tyrosine | 0.014 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Valine | 0.02 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Arginine | 0.102 g | 0.09 g | 0.08 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Histidine | 0.014 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Alanine | 0.02 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Aspartic acid | 0.089 g | 0.08 g | 0.07 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Glutamic acid | 0.251 g | 0.21 g | 0.2 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Glycine | 0.024 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Proline | 0.012 g | 0.01 g | 0.01 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Serine | 0.02 g | 0.02 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 14:0 | 0.002 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 16:0 | 1.02 g | 0.87 g | 0.83 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 18:0 | 0.395 g | 0.34 g | 0.32 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 20:0 | 0.03 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| MUFA 18:1 | 2.155 g | 1.83 g | 1.75 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 18:2 | 4.81 g | 4.09 g | 3.91 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 18:3 | 0.66 g | 0.56 g | 0.54 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 22:0 | 0.03 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| MUFA 20:1 | 0.03 g | 0.03 g | 0.02 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Fatty acids, total monounsaturated | 2.185 g | 1.86 g | 1.78 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Fatty acids, total polyunsaturated | 5.47 g | 4.65 g | 4.45 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 17:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| SFA 24:0 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| Lactose | 0 g | 0 g | 0 g | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0 g | 0 g | 0 g | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Manganese | 0.102 mg | 0.09 mg | 0.08 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.14 mg | 0.12 mg | 0.11 mg | second database · not used | UK food tables (CoFID 2021) #13-501 | C | |
| Niacin (B3, preformed) | 0.037 mg | 0.03 mg | 0.03 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.4 mg | 0.34 mg | 0.33 mg | second database · not used · 10.8× | UK food tables (CoFID 2021) #13-501 | C | |
| Pantothenic acid (B5) | 0.172 mg | 0.15 mg | 0.14 mg | listed used | US food database (USDA SR Legacy) #170004 | C |
| 0.04 mg | 0.03 mg | 0.03 mg | second database · not used · 4.3× | UK food tables (CoFID 2021) #13-501 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Acrylamide · Nothing to watch: doesn’t double average intake · No safe threshold (EFSA benchmark dose lower limit (BMDL10) 0.17 mg/kg body weight/day; adult average 0.4-0.9 µg/kg body weight/day, 28-63 µg/day at 70 kg). At the mean, 36 µg/kg, an 85 g serving carries 3.1 µg, adding 4.9-10.9%; at the median, 14 µg/kg, 1.2 µg (+1.9-4.2%): far from doubling, so no cap. The single highest sample (420 µg/kg, 36 µg per 85 g) would add 57-127%; the rating uses the mean, and the maximum is shown so the spread is visible. · PubMed 32231929 · B
Oxalate, phytate and gut-tolerance measurements
- histamine: no distinct difference between raw and fried onion (n = 3 each, ELISA); the numbers are in Fig. 3, which could not be opened; the review that cites it says histamine was 'well below 1 mg/kg' in every food before and after frying ppm (= mg/kg) · fresh weight, ground sample · fried at 150 C for 1-5 minutes in a preheated pan with 10 ml soy bean oil (the paper's words: 'fried') · grade B · PubMed 29200758
Sources
- Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - Public Health England, Composition of Foods Integrated Dataset (CoFID) 2021
cofid-2021· dataset · Open Government Licence v3.0 - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Chung BY, Park SY, Byun YS, et al. Effect of different cooking methods on histamine levels in selected foods. Ann Dermatol 2017 Dec;29:706 · doi:10.5021/ad.2017.29.6.706 · PMID 29200758
pmid:29200758· full text read · CC BY-NC (Annals of Dermatology, open access) - Yoshida M, Isamu M, Chiku K. Acrylamide in stir-fried potato and onion for simmered dishes in Japan. Food Saf (Tokyo) 2017 Jun · doi:10.14252/foodsafetyfscj.2017005 · PMID 32231929
pmid:32231929· abstract only · abstract only (PubMed)
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.