Onions, raw

Raw onions post a Nutrient Density Score of 67 of 100, a Good band result, though that only ranks 49th of 60 in the Vegetables category, where the typical entry scores much higher at a median of 93. There's no standout micronutrient here in the excellent or good tier; the profile is simply a low-calorie carbohydrate food at 40 calories per 100 g, without a single nutrient concentrated enough to flag.

Raw onion is the workhorse aromatic behind soups, salsas, and stir-fries, usually diced and cooked down to build flavor rather than eaten as a standalone dish; a cup chopped (160 g) carries just 4.24 g of sugar and 1.7 g of fiber. Given that it falls below the vegetable category's median score, shallots or beets are worth rotating in for a similar role with a stronger nutrient showing.