Stir-fried Mushrooms and Onions
Source of Calories
Nutrition Facts
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Total Carbohydrates | 24.27 g | 9% |
| Net Carbohydrates | 18.89 g | 8% |
| Sugars | 11.42 g | 33% |
| Added Sugars | 0 g | 0% |
| Dietary Fiber | 5.37 g | 19% |
| Protein | 10.91 g | 22% |
| Total Fat | 28.13 g | 36% |
| Saturated Fat | 3.96 g | 20% |
| Monounsaturated Fat | 19.74 g | - |
| Polyunsaturated Fat | 3.32 g | - |
| Trans Fat | 0 g | 0% |
| Cholesterol | 0 mg | 0% |
| Vitamins | ||
| Vitamin A | 0.28 mcg | 0% |
| Vitamin C | 17.29 mg | 19% |
| Vitamin D | 0.44 mcg | 2% |
| Minerals | ||
| Sodium | 898.54 mg | 39% |
| Potassium | 1102.88 mg | 23% |
| Calcium | 55.31 mg | 4% |
| Magnesium | 50.99 mg | 12% |
| Iron | 2.05 mg | 11% |
| Zinc | 1.72 mg | 16% |
% DV refers to how much a single serving of an individually packaged food or supplement contributes nutritionally to your daily diet, based on a 2,000-calorie-a-day diet. Generally, having 5% DV or less of a nutrient per serving is considered low, and 20% DV or more of a nutrient per serving is considered high.
Fat Composition
The suggested total fat consumption should be limited to 30% of total energy intake or less. The type of fat consumed should primarily be unsaturated fatty acids, with no more than 10% of total energy intake coming from saturated fatty acids (about 200 calories on a 2000-calorie diet) and no more than 1% of total energy intake coming from trans-fatty acids.
Vitamin Coverage
Vitamin A
0%
Vitamin C
19%
Vitamin D
2%
Vitamin E
26%
Vitamin K
15%
Vitamin B1
24%
Vitamin B2
82%
Vitamin B3
60%
Vitamin B5
80%
Vitamin B6
29%
Vitamin B7
76%
Vitamin B9
0.6%
Vitamin B12
4%
There are 13 essential vitamins required for the body to work properly, which are categorised into two categories: fat-soluble and water-soluble vitamins. Vitamins have a Recommended Dietary Allowance (RDA), provided by the Dietary Reference Intakes (DRIs), which vary by age and sex. The %DV indicates how much one serving contributes to the average recommended daily intake.
Mineral Coverage
Calcium
4%
Iron
11%
Magnesium
12%
Phosphorus
23%
Potassium
23%
Sodium
39%
Zinc
16%
Copper
96%
Manganese
25%
Selenium
45%
Minerals are micronutrients, of which 13 of them are essential to the human body. The Recommended Dietary Allowance includes Calcium (1,300 mg/d), Phosphorus (1,250 mg/d), Potassium (4,700 mg/d), Sodium (2,300 mg/d), Chloride (1,500 mg/d), Magnesium (420 mg/d), Iron (18 mg/d), Zinc (11 mg/d), Copper (0.9 mg/d), Selenium (55 mcg/d), Molybdenum (45 mcg/d), Manganese (2.3 mg/d) and Iodine (150 mcg/d).
Protein Quality
Leucine
3%
Isoleucine
4%
Valine
3%
Lysine
2%
Tryptophan
4%
Threonine
3%
Phenylalanine
5%
Methionine
2%
Histidine
3%
Guidelines recommend a serving of protein with each meal and 1.2-1.6 g of protein per kg of body weight per day.
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
About
How Long to Burn Off 368 Calories?
*Based on this person: 25-year-old female, 5'7", 144 lbs
Swimming
54 min
Jogging
47 min
Cycling
48 min
Walking
1 h 27 min
The data provided by eato.health is for informational purposes only and should not be considered medical advice. Please consult your physician before beginning any diet or nutrition plan.
📚 Health Research & Evidence About This Food
Stir-fried mushrooms and onions, via its onion component, contains onions that are a source of essential nutrients like vitamin C, B vitamins (including folate and B6), potassium, and fiber, and powerful antioxidants such as quercetin and anthocyanins, which contribute to their anti-inflammatory properties and potential to regulate blood sugar levels. Onions have been shown to significantly improve metabolic health parameters such as body fat percentage, cholesterol levels, and systolic blood pressure through supplementation, according to a systematic review and meta-analysis of randomized controlled trials. While onions are naturally low in calories, observational evidence suggests they may be associated with a reduced risk of certain cancers, particularly colorectal cancer, and support digestive and bone health by acting as prebiotics and reducing oxidative stress.
1. Onion Benefits: Nutrients, Antioxidants, and Cooking Ideas
Source: Healthline, 2018
Summary: Onions are low in calories but rich in essential nutrients like vitamin C, B vitamins, potassium, and fiber, and contain powerful antioxidants such as quercetin and anthocyanins.
Read More: https://www.healthline.com/nutrition/onion-benefits
2. Onion Supplementation and Health Metabolic Parameters: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.
Source: PubMed
Summary: Onion supplementation significantly improved body fat percentage, low-density lipoprotein-cholesterol, total cholesterol, high-density lipoprotein-cholesterol, systolic blood pressure, adiponectin, and aspartate aminotransferase.
Read More: https://pubmed.ncbi.nlm.nih.gov/38056991/
3. Onions: Benefits and Nutrition
Source: Medical News Today, 2019
Summary: Onions are linked to a reduced risk of certain cancers, particularly colorectal cancer, with one study indicating a lower risk.
4. Red Vs. White Onions: Dietitians Reveal Which Are Healthier
Source: Prevention, 2026
Summary: Red and white onions are low in calories and excellent for adding flavor without significant fat or sodium, with red onions offering higher anthocyanin content and white onions providing more vitamin C, folate, and fiber.
Read More: https://www.prevention.com/food-nutrition/healthy-eating/a73469044/red-vs-white-onions/
5. Onions: Health Benefits and Nutrition
Source: WebMD
Summary: Onions are rich in beneficial compounds such as quercetin and other flavonoids, which contribute to their extensive health-protective properties, including a lower risk of various cancers and support for digestive and bone health.
Read More: https://www.webmd.com/diet/health-benefits-onions
