Are onion keto friendly? – Calories, Nutrition and Keto Recipes
Are Onions Keto-Friendly?
Onions are considered to be moderately keto-friendly. This means they can be consumed in small quantities while following a ketogenic diet. Although they contain a higher amount of carbohydrates compared to other vegetables, moderate intake shouldn’t kick you out of ketosis.
Nutritional Facts About Onions
Onions are low in calories however contain a good amount of vitamins and minerals. The primary nutrients found in onions are vitamins C, B6, B9, and potassium. Moreover, they possess several antioxidants that carry health benefits.
Calories, Carbs, Proteins, and Fats
| Nutrition | Per 100 Grams | Per 1 Oz |
|---|---|---|
| Calories | 40 | 11 |
| Carbs | 9 g | 2.6 g |
| Sugar | 4.2 g | 1.2 g |
| Protein | 1.1 g | 0.3 g |
| Fat | 0.1 g | < 0.1 g |
| Impact on Ketosis | Medium | Medium |
What is the Average Weight?
The weight of an onion can greatly vary depending on its size. However, on average, a medium-sized raw onion weighs about 110 grams.
Additional Information About Onions
The impressive health benefits of onions include their role in substantially relieving conditions such as heart disorders, diabetes, and inflammatory diseases. Containing an active compound known as quercetin, onions are known to have anti-inflammatory, anti-cholesterol, anticancer, and antioxidant properties among others.
Other Foods To Match With
Onions are a very versatile vegetable that can be paired with a variety of foods in a ketogenic diet. Some popular options include adding them to salads, stir-fries, omelets, soups, and stews. They can also be used in low-carb casseroles or eaten grilled as a side dish. The sulfur compounds in onions lend a sweet flavor when cooked, which can enhance the taste of many dishes.
8 Famous Keto-Friendly Dishes To Try
1. Keto Onion Soup
Onions are not strictly keto-friendly due to their relatively high carb content, but can be included in a keto diet in moderation. A comforting bowl of Onion Soup is a perfect example. It combines the rich flavor of caramelized onions with keto-friendly beef broth, butter, and a sprinkle of gruyere cheese. This hearty soup is low in carbs yet high in fats, perfect for a keto diet.
2. Keto Breakfast Scramble
This traditional breakfast dish turns keto-friendly with the use of onions, bell peppers, heavy cream, and high-fat meat such as bacon or sausage. The onions add essential flavor to the dish without substantially increasing the carb content, making the Breakfast Scramble a fulfilling meal to kick start the day on a keto diet.
3. Keto Creamy Onion Dip
This flavorful, low-carb snack makes use of onions to create a tantalizing Creamy Onion Dip. It’s a perfect mix of softened onions, cream cheese, and sour cream. This dip pairs well with a variety of keto-friendly snacks including celery sticks, cucumber slices, and bell pepper strips.
4. Keto Beef Stir-Fry
A little onion can go a long way in a Keto Beef Stir-Fry. While onions aren’t the main ingredient, they add a flavor punch to this dish that includes beef, bell peppers, and a savory sauce. This recipe is low in carbs and high in protein and fats making it keto-friendly.
5. Keto Onion Rings
Onions rings on a keto diet? Yes! These Keto Onion Rings use an almond flour and Parmesan cheese coating to create a crunchy, low-carb option for an appetizer or snack. They provide a satisfying crunch and savory onion flavor without busting your carb limit.
6. Keto Chicken Salad
A Keto Chicken Salad is enhanced with a sprinkle of chopped onions for an extra flavor boost. This dish combines cooked chicken, keto-friendly vegetables, and a creamy dressing, all topped with a light sprinkle of onions. It’s a light, low-carb meal that keeps you satisfied.
7. Keto Tuna Salad
No Salad is complete without a hint of onions. Following a keto diet, you can enjoy a delightful Tuna Salad. It’s a protein-packed meal that includes canned tuna, mayonnaise, celery, and a little bit of onion for flavor. It’s a simple, yet satisfying dish.
8. Keto Loaded Cauliflower
This dish is a low-carb version of a loaded potato, substituting cauliflower for the starchy vegetable. Onions, together with bacon and cheddar cheese, bring in tons of flavor to this Keto Loaded Cauliflower. It’s a veggie-filled dish that fits well in a keto meal plan without skimping on taste.
Frequently Asked Questions about Onion and Keto
1. Can onions be included in the keto diet?
While onions are not typically considered the most keto-friendly vegetable due to their slightly higher carb content compared to other vegetables, they can still be eaten in moderation. A medium onion contains approximately 12 grams of carbs, which can add up if you eat them in large quantities. However, if you’re careful with portion sizes, onions can still fit into a keto diet.
2. What is the nutritional content of an onion?
Onions are rich in vitamins and minerals. A medium onion contains approximately 44 calories, 10 grams of carbohydrates (of which 4.7 grams are sugars), 1.4 grams of fiber, and 1.1 grams of protein. They also provide vitamin C, B vitamins, potassium, and some other minerals. The health benefits of onions are attributed to their rich flavonoid and sulfur-containing compounds, which have antioxidant and anti-inflammatory properties.
3. How can onions be incorporated into a keto diet?
The best way to incorporate onions into a keto diet is in small amounts and as a flavoring agent. Due to their strong flavor, a little onion goes a long way. They can be used in a variety of dishes for added flavor and texture. Onions can be sautéed and added to soups, stews, and sauces, or sliced thinly and used raw in salads.
4. What are some keto-friendly onion recipes?
There are plenty of keto-friendly recipes that use onions. For example, caramelized onions can be made using a bit of butter and slowly cooking thinly sliced onions until they’re soft and sweet. These can be used as a topping for many keto dishes. Other recipe options include keto onion rings (made with almond flour), onion soup (made with a bone broth), and onion frittata.
5. Are other types of onions more keto-friendly?
Red onions, white onions, and yellow onions all have similar carb counts. Each contains about 7-10 grams of carbs per 100 gram serving. However, each onion type provides slightly different flavors. Other bulb vegetables, like garlic and leeks, also contain similar carb counts. Therefore, your choice of onion or other bulb vegetable should primarily be based on your taste preference rather than carb count. It is always important to keep portion sizes in check to ensure you’re not going over your daily carb limit.
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