Snacks, corn-based, extruded, onion-flavor
Snacks, corn-based, extruded, onion-flavor is a snack food, containing 499 calories per 100g. It is an excellent source of Sodium and Carbohydrate, providing 63% and 50% of the Daily Value respectively. This snack food is a useful source of fiber. Snack foods vary widely in their nutrient profiles. Some provide meaningful amounts of fiber, protein, or micronutrients, while others are primarily energy-dense. Our database tracks 71 nutrients for this food, plus insulin index, environmental footprint data.
Top Nutrients
Data for 71 of 150 tracked nutrients
Nutrient Fingerprint
How this food scores across key nutrient categories, as a percentage of the daily recommended value per 100 g. Based on USDA DRIs for adults.
Complete Nutrient Profile
Macronutrients 9
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Water SR | 2.0 | g | — | 0% |
| Calories SR | 499 | kcal | — | — |
| Energy (kJ) SR | 2,089 | kj | — | — |
| Protein SR | 7.7 | g | — | 14% |
| Total Fat SR | 22.6 | g | — | — |
| Carbohydrate SR | 65.1 | g | — | 50% |
| Fiber SR | 3.9 | g | — | 10% |
| Total Sugars SR | 4.8 | g | — | — |
| Ash SR | 2.6 | g | — | — |
Minerals 10
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Calcium SR | 29.0 | mg | — | 3% |
| Iron SR | 3.7 | mg | — | 46% |
| Magnesium SR | 28.0 | mg | — | 7% |
| Phosphorus SR | 72.0 | mg | — | 10% |
| Potassium SR | 143 | mg | — | 4% |
| Sodium SR | 950 | mg | — | 63% |
| Zinc SR | 0.33 | mg | — | 3% |
| Copper SR | 0.12 | mg | — | 13% |
| Manganese SR | 0.20 | mg | — | 9% |
| Selenium SR | 10.6 | µg | — | 19% |
Vitamins 24
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Vitamin A (RAE) SR | 8.0 | µg | — | 1% |
| Vitamin A (IU) SR | 120 | IU | — | — |
| Retinol SR | 2.0 | µg | — | — |
| Beta-Carotene SR | 51.0 | µg | — | — |
| Alpha-Carotene SR | 33.0 | µg | — | — |
| Beta-Cryptoxanthin SR | 0 | µg | — | — |
| Lycopene SR | 0 | µg | — | — |
| Lutein + Zeaxanthin SR | 879 | µg | — | — |
| Vitamin C SR | 1.8 | mg | — | 2% |
| Vitamin D SR | 0 | µg | — | — |
| Vitamin D (IU) SR | 0 | IU | — | — |
| Vitamin E SR | 2.7 | mg | — | 18% |
| Vitamin K1 SR | 5.1 | µg | — | 4% |
| Thiamin (B1) SR | 0.22 | mg | — | 18% |
| Riboflavin (B2) SR | 0.31 | mg | — | 24% |
| Niacin (B3) SR | 3.2 | mg | — | 20% |
| Pantothenic Acid (B5) SR | 0.26 | mg | — | 5% |
| Vitamin B6 SR | 0.15 | mg | — | 11% |
| Folate SR | 110 | µg | — | 28% |
| Folic Acid SR | 94.0 | µg | — | — |
| Folate (food) SR | 16.0 | µg | — | — |
| Folate (DFE) SR | 176 | µg | — | — |
| Vitamin B12 SR | 0 | µg | — | — |
| Choline SR | 21.3 | mg | — | 4% |
Fatty Acids 7
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Saturated Fat SR | 4.3 | g | — | — |
| Monounsaturated Fat SR | 13.4 | g | — | — |
| Polyunsaturated Fat SR | 3.1 | g | — | — |
| Cholesterol SR | 0 | mg | — | — |
| Omega-3 EPA SR | 0 | g | — | — |
| Omega-3 DPA SR | 0 | g | — | — |
| Omega-3 DHA SR | 0 | g | — | — |
Amino Acids 18
| Nutrient | Per 100g | Unit | Per Serving | % DV |
|---|---|---|---|---|
| Tryptophan SR | 0.06 | g | — | — |
| Threonine SR | 0.29 | g | — | — |
| Isoleucine SR | 0.28 | g | — | — |
| Leucine SR | 0.91 | g | — | — |
| Lysine SR | 0.24 | g | — | — |
| Methionine SR | 0.15 | g | — | — |
| Cystine SR | 0.13 | g | — | — |
| Phenylalanine SR | 0.38 | g | — | — |
| Tyrosine SR | 0.31 | g | — | — |
| Valine SR | 0.39 | g | — | — |
| Arginine SR | 0.40 | g | — | — |
| Histidine SR | 0.23 | g | — | — |
| Alanine SR | 0.55 | g | — | — |
| Aspartic Acid SR | 0.57 | g | — | — |
| Glutamic Acid SR | 1.4 | g | — | — |
| Glycine SR | 0.31 | g | — | — |
| Proline SR | 0.65 | g | — | — |
| Serine SR | 0.37 | g | — | — |
Nutrient Density Score
The NRF9.3 score measures overall nutritional quality per 100 kcal. It rewards 9 nutrients to encourage (protein, fiber, vitamins A, C, E, calcium, iron, magnesium, potassium) and penalizes 3 to limit (saturated fat, added sugars, sodium). Higher is better; negative scores indicate the food is high in limit nutrients relative to its beneficial content.
NRF9.3 index: Fulgoni et al. (2009), J Nutr 139(8). DVs based on FDA 2020 reference values.
Nutrient Interactions in This Food
Nutrients in this food that enhance or compete with each other during absorption.
✔ Synergies — nutrients that help each other
Vitamin E is fat-soluble and absorbed alongside dietary fats via micelle formation in the small intestine. Low-fat diets reduce vitamin E absorption.
Traber, Free Radic Biol Med, 2007
Selenium (via glutathione peroxidase) and vitamin E work as complementary antioxidants. Selenium reduces peroxides while vitamin E prevents lipid peroxidation in membranes.
Combs, Br J Nutr, 2001
Vitamin B6 may enhance intracellular magnesium accumulation. Combined supplementation has shown greater benefits for stress and anxiety than magnesium alone.
Pouteau et al., PLoS One, 2018
Vitamin B6 is a cofactor in folate-dependent one-carbon metabolism. Together with B12, these three nutrients regulate homocysteine levels.
Selhub, J Nutr Health Aging, 2002
⚠ Antagonisms — nutrients that compete
Phytates in high-fibre foods (whole grains, legumes) bind non-heme iron and reduce its bioavailability. Soaking, sprouting, and fermentation reduce phytate content.
Hurrell & Egli, Int J Vitam Nutr Res, 2010
Manganese and iron share the DMT1 transporter and compete for absorption. High iron status reduces manganese absorption and vice versa.
Erikson et al., Pharmacol Ther, 2007
Amino Acid Profile
Essential amino acid composition compared to the WHO/FAO adult reference pattern. The Amino Acid Score indicates protein quality — 100 means all essential amino acid requirements are met.
Tip: The limiting amino acid is Lysine. Pair with legumes, dairy, and soy for a complete amino acid profile.
All Amino Acids (18)
| Amino Acid | g / 100g | mg / g protein |
|---|---|---|
| Tryptophan | 0.06 | 7.7 |
| Threonine | 0.29 | 37.4 |
| Isoleucine | 0.28 | 36.9 |
| Leucine | 0.91 | 117.7 |
| Lysine | 0.24 | 31.3 |
| Methionine | 0.15 | 20.0 |
| Cystine | 0.13 | 17.4 |
| Phenylalanine | 0.38 | 49.1 |
| Tyrosine | 0.31 | 40.3 |
| Valine | 0.39 | 50.1 |
| Arginine | 0.40 | 52.2 |
| Histidine | 0.23 | 30.1 |
| Alanine | 0.55 | 71.2 |
| Aspartic Acid | 0.57 | 74.0 |
| Glutamic Acid | 1.4 | 187.7 |
| Glycine | 0.31 | 40.8 |
| Proline | 0.65 | 83.9 |
| Serine | 0.37 | 47.9 |
Fatty Acid Profile
Breakdown of fat types per 100g. A healthy fat profile favours unsaturated fats (mono + poly) and a balanced omega-3 to omega-6 ratio.
Insulin Response
The Insulin Index (II) measures the actual insulin response to food on a scale where white bread = 100. Unlike the Glycemic Index (which only measures blood sugar), the II captures the full hormonal response — including the effect of protein and fat on insulin secretion. This is why high-protein foods like meat and dairy can have significant insulin scores despite having low or zero GI values.
Source: Holt et al. 1997; Bao et al. 2016; Bell 2014
Environmental Impact
Environmental footprint per kilogram of food produced. Data represents the global average for the “Onions & Leeks” category.
- Global averages: These figures are production-weighted averages from a meta-analysis of ~38,700 farms across 119 countries (Poore & Nemecek, 2018). Actual impact varies enormously by farming method, geography, and supply chain.
- System boundary: Cradle-to-retail only — does not include consumer transport, home cooking energy, or food waste.
- Soil carbon not included: This data does not account for soil carbon sequestration. Some argue that well-managed regenerative grazing partially offsets ruminant emissions; however, full lifecycle accounting — including methane, land-use change, and the opportunity cost of using land for grazing vs. reforestation — typically makes the net footprint of ruminant meat higher, not lower. This is especially relevant in temperate grassland regions like Ireland.
- Not gospel: This data is informational and illustrative. It is useful for understanding relative magnitudes, but should not be treated as precise measurements for any individual product or farm.
Source: Poore & Nemecek (2018), Science 360(6392). Meta-analysis of ~38,700 farms, 119 countries, 46 product categories.
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Frequently Asked Questions
How many calories are in Snacks, corn-based, extruded, onion-flavor?
Snacks, corn-based, extruded, onion-flavor contains 499 kcal per 100 grams, making it a calorie-dense food. The energy comes from 7.7g of protein (6% of calories), 22.6g of fat (41%), and 65.1g of carbohydrates (52%). Carbohydrates are the primary energy source.
What is Snacks, corn-based, extruded, onion-flavor most nutritious for?
The standout nutrient in Snacks, corn-based, extruded, onion-flavor is Sodium, providing 950 mg per 100g (63% of the Daily Value). It is also a notable source of Carbohydrate (50% DV). Our database tracks 71 individual nutrients for this food, allowing detailed comparison across vitamins, minerals, amino acids, and fatty acids.
Is Snacks, corn-based, extruded, onion-flavor high in protein?
Snacks, corn-based, extruded, onion-flavor contains 7.7g of protein per 100 grams. While not a high-protein food, it can contribute to daily protein needs as part of a varied diet.
How much fiber is in Snacks, corn-based, extruded, onion-flavor?
Snacks, corn-based, extruded, onion-flavor contains 3.9g of fiber per 100 grams — a moderate amount. This contributes to the recommended daily intake of 25-38g. Pairing with other fiber-rich foods like vegetables, legumes, or whole grains can help meet daily targets.
What is the insulin index of Snacks, corn-based, extruded, onion-flavor?
Snacks, corn-based, extruded, onion-flavor has a moderate insulin response (II: 43) (estimated from macronutrient composition) on the insulin index scale (white bread = 100). This is a typical insulin response for most mixed foods. Note that the insulin index can differ substantially from the glycemic index — dairy products and high-protein foods often have higher insulin responses than their GI would suggest.