Onions are vegetables that are used to add flavor to the meals you cook.
However, for most keto dieters, the number of carbs an onion has may hinder them from eating it.
One cup of sliced onion can provide around 11 grams of total carbs. The question is, are onions keto-friendly?
In this article, we will discuss how many carbs a raw onion has, onion nutrition facts, why these vegetables are suitable for a keto diet, what are the best keto recipes with these veggies, and what alternatives you can use aside from Allium cepa.
Onions: Nutritional Information – Can You Have Onions on Keto Diet?
How Many Carbs Does Onion Have?
When we count how many carbs an onion has, we have to consider the type of onions used.
Generally, there are four types of onions such as red, white, yellow, and green onions. All of these types provide different carb counts.
1) White Onions
White onion is the most commonly used one.
1 cup of white onion can provide around 9 g of net carbs. This value is not that high as we do not usually use a whole cup of this type.
Usually, when cooking, we do not use a whole white onion. Instead, we only use some slices of white onions.
A single net carb of onions comes with antibacterial properties.
According to a study in Korea, onions can fight bacteria such as E.coli, S. aureus, and B. cereus.
These veggies can also inhibit the growth of Vibrio cholera, making it helpful for public health.
Other bacteria onions can combat include H. pylori and Methicillin-resistant Staphylococcus aureus.
8) Boost digestion
Onions are rich in dietary fiber and prebiotics.
Both of these are essential for optimal gut health. As we all know, prebiotics and dietary fiber can support healthy gut bacteria.
Along with onions, you can eat foods rich in prebiotics and dietary fiber to improve the absorption of other minerals such as zinc and calcium.
Onions Keto Recipes
Many keto dieters ask, are onions keto? Definitely, yes, as long as they are consumed in moderation.
They can be added to your favorite recipes as well. Some of the keto recipes you can try with onions will be discussed in this section.
1) Keto onion rings
To make a low-carb onion ring recipe, it is highly advised to use the air-fry method.
Typically, the net carb content of a regular onion ring recipe is around 44 grams.
But, when you use the air-fry method, the net carbs you will get will only be around 4.3 grams.
When trying this recipe, do not consume a whole onion. A whole onion provides around 11.3 g of net carbs and keto dieters should avoid this amount.
2) Gazpacho salad
Another low-carb recipe with keto onions includes Gazpacho salad.
The total carbs for this recipe are only around 3.1 grams per serving and the net carb is around 1 gram.
Generally, this recipe is made of cucumbers, lemon, tomatoes, basil leaves, garlic, and onions.
3) Marinated onion and cucumber salad
You can add onions to keto recipes such as marinated onion and cucumber salad.
This keto meal may contain a moderate carb content but it is still considered keto-friendly.
The total carbs for this meal per ½ cup are around 5 grams.
4) Keto French onion soup
The carb content of a keto French onion soup is around 9.7 grams.
This keto meal is creamy and can be enjoyed by keto dieters at breakfast time.
Eating this recipe is also nutritional as it can provide you with protein, fiber, calories, and fat.
5) Caramelized onions
Caramelized onions are one of the favorite recipes of keto dieters. One serving of this recipe can give around 4 g of net carbs.
This is also one of the easy-to-prepare recipes. All you have to do is cook a raw onion, sliced, with olive oil until it is richly brown.
6) Keto blooming onion
You can also enjoy onions by trying the keto blooming onion recipe. The net carbs of this recipe are only around 3 grams per serving.
To make this keto meal more keto-friendly, you can add some spinach as one of your toppings!
7) French onion dip
If you are looking for easy keto recipes, this meal might also interest you.
This is one of the low-carb recipes you can try as 2 tablespoons of this recipe only give around 1 gram of net carbs!
8) Smothered pork chop with onion gravy
If you are looking for keto comfort recipes, this meal may be highly recommended.
This is one of the best keto dishes that are packed with protein and fats. Per serving of this recipe can give around 11 g of net carbs.
9) Keto egg drop soup
Keto egg drop soup is one of the flavorful recipes that are low in carbs you can try.
Per cup of this recipe can give around 1.4 g of net carbs.
Most keto dieters, especially those who are following a strict keto diet, may wonder, are onions keto?
Can I consume onions on keto?
The answer is yes, you can consume onions on keto.
Onions are keto-friendly and nutritious but if you are starting keto, you should limit your consumption of these veggies as most of these veggies are high in carbs.
These veggies are used in different recipes but before you consume these recipes, make sure that what you are getting is low in carbs.
There are many free recipes you can search on the net but not all of these are compatible with the keto lifestyle.
For free recipes you can trust, you can try the Wholesome Yum app.
Frequently Asked Questions (FAQs)
What onion type is lowest in carbs?
Green onions contain the lowest carb count. They provide around 1.2 g per ½ cup serving. If you want to make some recipes, you can use these onions instead.
What can I use instead of onion?
Instead of onion, you can try garlic or shallots. Both of these alternatives are suitable for those who are following a keto diet.
Are onion rings keto?
This depends on the way you cooked this food. If it is air-fried, the meal is keto.
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