Onions are generally low in carbs and allowed on a keto diet. but few other thongs you should know about onion’s type and carbs.
Contents
Onion Nutrition
Raw onion’s most weight is due to its water weight. Onion weight 89% water and 9% carbs, 1.7% fiber, and the rest are due to protein and fat.
All the nutrition facts are taken from the USDA Food Composition Databases. Nutrients in 100g raw onion are.
- Calories 40
- Carbohydrates 9.3g
- Fiber 1.7g
- Water 89g
- Sugars 4.2g
- Protein 1.1g
Vitamin and minerals
- Vitamin C – it contains 7.4 mg or 12% of the RDI value for vitamin C. This vitamin is needed for the maintenance of skin and hair, and essential for immune functions.
- Vitamins B6 – it contains 0.1 mg or 6% of the RDI value for vitamin B6. this vitamin is needed for the formation of red blood cells.
- Folate – it contains 19 mcg or 5% of the RDI value for folate. It is a water-soluble B vitamin and it is essential for metabolism and cell growth.
- Potassium – it contains 146mg or 4% of the RDI value for potassium. It is helpful with heart health.
- Manganese – it contains 0.1mg or 6% of the RDI value for manganese.
Other compounds
- Quercetin – improve blood pressure and heart health.
- Sulfur compound – may protect against cancer. [1] [2]
- Thiosulfinates – inhibit harmful microorganisms and prevent the formation of blood clots. [3]
All these nutrients make onion one of the best foods on a keto diet.
How many net carbs in onions?
Carbs in onion vary from onions to the next onion. Onions contain 4g -10g net carbs for example Scallions onions contain 4g net carbs and white onion contains 9g net carbs. So, you need to choose wisely onions for a keto diet.
Net carbs Table of mist common type of onions
| Name | Total carbs | Fiber | Net carbs |
| Scallions (spring) onion | 7.3g | 2.6g | 3.7g |
| Green onions | 5.7g | 1.8g | 3.9g |
| Yellow Onions | 7.8g | 1.7g | 6.1g |
| Sweet onions | 7.5g | 0.9g | 6.6g |
| Red onions | 9g | 2g | 7g |
| White onions | 10g | 1g | 9g |
| Raw | Servings | 100g |
Are onions keto-friendly?
Onions are also contained a low, moderate amount of carbs as we have discussed above. The answer is not that simple.
Those who have just started a keto diet and haven’t yet fully adapted ketosis state, should stick to the basic ketosis diet and should not try new experiments.
Onions do not contain fat, so they cannot be good for your ketosis. Because other foods that are high in fat also contain a few carbs. And adding onion can cross the 20g carbs limit.
But once you are in ketosis and you have adapted ketosis fully.
Now, you can check your carbs tolerance limit by adding a little bit of onion to your keto diet. It also depends upon your lifestyle and how many calories you burn.
If you are an athlete you can eat up to 50g carbs without getting out of ketosis.
But remember, before adding any carbs to your diet, make sure that you are in ketosis. You can check the blood ketone level.
- Partial ketosis – 0.5 mmo/L. This means you are not in full ketosis yet. It is not the right time to add carbs to your diet.
- Optimal ketosis – 1.5 – 3.0 mmo/l. This means you are in ketosis. You can test your carbs’ tolerance limit and try to add some carbs to your diet. This ketone zone is optimal for weight loss.
- High ketosis – greater than 3.0 mmo/l is best for therapeutic. You should try it under supervision.
You can check the blood ketone level with a blood ketone meter.
If you are in ketosis and want to add onion to your diet. The best onions for ketosis are:-
- Green onions 3.9g net carbs
- Scallions (spring) onion 3.7g net carbs
- Yellow Onions 6.1g net carbs
- Sweet onions 6.6g net carbs
Fast facts of onion
- Onion cultivation started 5500 years ago in some parts of Asia.
- It’s some of the oldest vegetables that were used by modern civilization
- The largest anyone ever founded weighs around 5kg.
- Onion is 6th most popular vegetables in the world with its production
- Yellow onion is the most popular type of onion. About 75% of total world onion production
How many onions are allowed on a keto diet?
If you are lifestyle is sedentary, it is better for you to eat less than 20g a day and you should try to increase the carbs limit.
- A small onion can weigh around 4 ounces or around 125g.
- A medium onion can weigh around 6 ounces or 150g to 170g around.
- A large onion can weigh around 8 ounces or 225 to 250g.
So, you should eat a maximum of half medium onion on a standard keto diet (carbs<20g). But if your activity level is high so you can eat up to one medium onion.
It will be better if you eat scallion or yellow onion on your keto diet.
The bottom line is you eat more tasty vegetables as you increase your activity level.
If you are a general person with moderate activity, you should no more than half an onion. Because in your keto diet other foods will also contain few carbs.
Keto onions – Which onion is best for Keto?
Scallions or spring onion is best for the keto diet. it contains the lowest carbs content just 3.7g net carbs among all onions.
1. Yellow Onions
It is the most popular type of onion by production. About 75%of total world onion production.
It has ivory white flesh which is surrounded by heavy brown skin, with strong sulfur pungent flavor and aroma.
In many countries, it is a common and necessary ingredient in cooking recipes.
It is also very rich in vitamins K and C.
| Total carbs – 7.8g | Fiber – 1.7g | Net carbs – 6.1g | Servings – per 100g |
Source – USDA Food Composition Databases.
Amount on a keto diet – in moderation, as long as you can keep under the carb limit
Best to eat on keto – best after keto-adaptation stage
2. Sweet onions
They have lighter and less-opaque skin. They are larger and flatter than a yellow onion.
It does not contain a punch of sulfur compounds. It tastes sweet due to the absence of sulfur.
They contain a little bit of extra sugar. It contains 5g of sugar per 100g. But it’s fine. You can use them on keto.
| Total carbs – 7.5g | Fiber – 0.9g | Net carbs – 6.6g | Servings – per 100g |
Source – USDA Food Composition Databases
Amount on a keto diet – in moderate amount, as long as you can keep under the carb limit.
Best to eat on keto – best after keto-adaptation stage
3. White onions
They have white skin and taste is milder and sweeter than yellow onions. If you like raw onion, then it can be best for you.
They are difficult to store. In some countries, white onions are used in every dish.
| Total carbs – 10g | Fiber – 1g | Net carbs – 9g | Servings – per 100g |
Source – myfitnesspal
Amount on a keto diet – low amount
Best to eat on keto – After keto-adaptation stage
4. Red onions
They have purplish skin-red skin and white flesh tingles with red.
These onions are medium to large size and sweet enough to eat raw.
Often consumed raw, cooked with other food or decorated in a salad. They are high in fiber and flavonoids.
Easier to store and can be easily stored for 2-3 months at room temperature.
| Total carbs – 9g | Fiber – 2g | Net carbs – 7g | Servings – per 100g |
Source – myfitnesspal
Amount on a keto diet – low amount
Best to eat on keto – After the keto-adaptation stage
5. Scallions (spring) onion
Mostly used in Asian and European countries. You can use the leaves and bulbs both on a keto.
It has a tender aroma than other onions.
Scallion onions contain lots of vitamin K, contains 259% of RDI values for vitamin K.
Other than that it is also rich in vitamin A, C, folate, and riboflavin. [4]
| Totals carbs – 7.3g | Fiber – 2.6g | Net carbs – 3.7g | Servings – per 100g |
Source – USDA Food Composition Databases
Amount on a keto diet – As much you want (keeping limit under 20g carbs limit)
Best to eat on keto – at any stage
6. Green onions
These are immature onions in these, bulbs haven’t formed yet.
The entire plant can be used including green shoots. They usually make wonderful soups, tocos, and soups.
| Total carbs – 5.7g | Fiber – 1.8g | Net carbs – 3.9g | Servings – per 100g |
Source – USDA Food Composition Databases
Amount on a keto diet – As much you want (keeping limit under 20g carbs limit)
Best to eat on keto – at any stage
The bottom line is you should only try Green onions or scallions onions on the keto diet. on a standard keto diet, you can eat 20g carbs a day or 5-6g carbs per meal. So, to follow a proper keto diet eat the lowest carbs onions which are green and scallion onion.
Best way to eat onion on the keto diet
Use these methods to eat onions on a keto diet
1. Shredding
You should shred the onion rather than cutting in a circle. Using shredding can easily stay below-allowed limit. Using this way its flavor will be unchanged.
2. Cooking at low temperature rather than high temperature
Cooking at a high temperature can cause a loss of ingredients. Try to cook onions at a low temperature and it will be beneficial for your health on a keto diet.
3. Try to avoid onion circle
Using an onions circle can easily cross the 20g limit.
4. Avoid caramelizing
Caramelizing should be avoided completely because it is being noticed that caramelized onion can increase blood sugar levels. So always use raw or lightly cooked onion on a keto diet.
Best Onions soup for the keto diet
Onion soup is very delicious and more than that is keto-friendly and low carbs. I found onion soup is the best way to eat onion on the keto diet and full fill your self.
1. Keto french onion soup (Total Time: 25 minutes)
This is low carbs french onion soup with caramelized onions and garlic. You can eat this soup by itself or pair it with bread. This soup is very filling and 75% of calories come from fat and 16% calories come from protein.
- Serving Size – 1 cup
- Calories: 543
- Fat: 46g
- Net Carbs: 7g
- Carbohydrates: 8g
- Fiber: 1g
- Protein: 23g
Get the recipe – perfectketo.com
2. French onion soup
This is another low-carbs french onion soup. In it, more than 67% of calories come from fat. This soup is also delicious and filling in nature.
- Serving Size – 1 cup
- Calories: 543
- Fat: 31g
- Net Carbs: 14g
- Carbohydrates: 19g
- Fiber: 5g
- Protein: 15g
Get the recipe – www.dietdoctor.com
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Conclusion
Onions are loaded with vitamins, minerals, and antioxidants that can be very beneficial for your health, especially on a keto diet which is very restrictive.
But if you are just getting into ketosis or in the ketosis adapting stage, you should avoid any extra carbs included onions.
If you are in optimum ketosis (confirm with a blood ketone test) then you can consider adding carbs.
First, add just half of the medium size onion or less to your diet After testing again blood ketone level and increasing your activity level you can add more onions to your diet.
Onion is a very delicious and nutrients dense veggie. You would love a keto diet after adding a small amount of onion.
Generals FAQ
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Are yellow onions keto-friendly?
No, yellow onions are not keto-friendly. According to USDA Food Composition Databases, 100g of yellow onion contains 6.6g net carbs. You should try other better and low carbs alternates such as scallions or green onions.
Is spring onion keto-friendly?
Yes, Scallions (spring) onion are keto-friendly. It contains the lowest net carb content. According to USDA Food Composition Databases, 100g of yellow onion contains 3.7 net carbs.
How many carbs in a red onion?
Red onions are generally high in carbs for the keto diet. 100g of Red onions contain 9g total carbs, 2g fiber, and 7g net carbs.
Are white onions keto?
White onions are definitely not allowed on a keto diet. Just 100g of white onion contains 10g total carbs, 1g fiber, and 9g net carbs and on a standard keto diet you can only eat 20g net carbs.
