Are you wondering if you can eat onions on a keto diet? Keep reading this to find out how many carbs are in onions or how much onion to consume in your daily keto meal plan. Finally, we’ll share some of our favorite keto onion recipes you can try.
Onions are one of the most commonly consumed vegetables on the planet. It’s difficult to find a dinner or lunch recipe that doesn’t use onions. Onions give meals a lot of flavor and texture. But what about onions if you’re following a ketogenic diet? Is it possible to eat onions on a keto diet?
Are Onions Keto-Friendly?
Yes, onions are keto-friendly and can be included in recipes. Onions are not an ideal choice for keto because they have more carbohydrates than other vegetables. Fortunately, you can do a few things to enjoy onions while adhering to the keto diet.
If you’re going to eat onions on the keto diet, make sure you keep track of your carbohydrates and stick to your daily carb limit. I recommend keeping your total carbohydrates to 50 or fewer per day on a keto diet.
To ensure that your recipes do not include too many carbohydrates, you may need to reduce the amount of onion used. So, to find out how much onion we can eat on a keto diet, we must first determine how many carbohydrates onions contain, and below, you will find details on this.
How Many Carbs in Onions?
Usually, onions, just like carrots, are used in recipes or in salads; therefore, you don’t have to worry about carbs in onions if you consume them in moderation.
According to the USDA website, one medium onion (110g) provides:
- Calories: 44
- Carbs: 10.3g
- Fiber: 1.87g
- Net Carbs: 8.43g
- Protein: 1.21
Yellow Onion Carbs
Yellow onion is keto-friendly if you use just a small amount in recipes.
So, 1/2 of a medium yellow onion provides 6.2g total carbs and 4.8 grams of net carbs.
Pickled Onions On Keto
Pickled onions are a great addition to so many healthy meals, and on a keto diet, you can enjoy them in moderation:
One serving (25g) of pickled onions provides:
- Calories: 18
- Carbs: 4.2g
- Net Carbs: 4.2g
Carbs in Shallots
Shallots are frequently utilized in the same way as onions in recipes. They have an onion-like flavor but with a milder and sweeter flavor.
100g of raw shallots provide:
- Calories: 72g
- Carbs: 16.8g
- Fiber: 3.2g
- Net Carbs: 13.6g
Green Onions On Keto
Green onions, also known as scallions, are a wonderful onion alternative since they contain half the sugar of onions while still providing a delicious taste
So, one medium green onion (including the green part and bulb) has:
- Calories: 4.8g
- Carbs: 1.1g
- Fiber: 0.39g
- Net carbs: 0.72g
Red Onions On Keto
As for the red onion, which is higher in net carbs, it has to be eaten in minimal amounts.
So, for one half of red onion (98.5g) we have the following nutrition facts:
- Calories: 43
- Carbs: 9.3g
- Fiber: 2.1g
- Net carbs: 7.2g
Are Onion Rings Keto?
Unfortunately, traditional onion rings are not keto-friendly because they are coated in a wheat flour batter, then in panko or breadcrumbs. Usually, a serving has over 40 grams of net carbs with can easily kick you out of ketosis.
Best Way To Eat Onions
- Cook them at low temperatures to avoid burning them.
- Instead of chopping the onion in a circle, shred it. Its flavor will remain intact if you do it this way.
- Caramelizing onions should be avoided because they have been shown to raise blood sugar levels. On a keto diet, only use raw or barely cooked onion.
Benefits Of Eating Onions
- Onions are a source of vitamin C, which helps prevent free radicals, which are included in the list of causes of cancer.
- Lower heart disease and stroke risk.
- Studies show that onions have a great potential to increase the efficiency of absorption of nutrients from the intestines.
- Onions have antibacterial properties.
How To Buy And Store Onions
Onions are available in any season of the year. This can be fresh, frozen, canned, pickled, powdered, or dehydrated.
When buying onions, choose fresh ones that are clean, well-contoured, have no opening on the edges, are crunchy, and have a dry outer shell.
Avoid onion with black mold signs, as they indicate that the stock is old or in bad condition.
Store the onions in a cool place and away from moisture at home, keeping them fresh for a few weeks. They can also be stored well in the refrigerator.
Best Keto Recipes with Onions
- Big Mac Salad
- Creamy Cucumber Salad
- Tuna Salad
- Avocado Chicken Salad
- Cashew Chicken Stir-Fry
- Pico De Gallo
- Broccoli Cheese Soup
- Crack Chicken
The full recipe is in the recipe card below. Readers that love this aslo made these recipes: