Caramelised onions

Appetizer

Item Rating: 78/100

1 serving (50 grams) contains 75 calories, 0.5 grams of protein, 3.5 grams of fat, and 10.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		300
% Daily Value*
Total Fat		14 g	17%
	Saturated Fat	2 g	10%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		10 mg	0%
Total Carbohydrates		40 g	14%
	Dietary Fiber	4 g	14%
	Sugars	20 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		0.6 mg	3%
Potassium		300 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 126 cal (42.9%)

Protein: 8 cal (2.7%)

Carbs: 160 cal (54.4%)

About Caramelised onions

Caramelised onions are made by slowly cooking onions over low heat to develop their natural sugars, resulting in a sweet, rich flavor. This cooking technique is popular in various cuisines, including French, Mediterranean, and Indian dishes. Onions are low in calories, with approximately 40 calories per 100 grams when raw, and contain essential nutrients like vitamin C, B6, manganese, and dietary fiber. Although the caramelisation process can concentrate sugars, the dish remains a relatively low-calorie, flavorful addition to meals when consumed in moderation.

Health Benefits

• Rich in antioxidants, such as quercetin, which helps reduce inflammation and supports immune health.
• A good source of dietary fiber, promoting healthy digestion and gut health.
• Contains vitamin C, supporting immune function and skin health.
• Provides manganese, contributing to bone health and metabolic function.
• Offers small amounts of vitamin B6, essential for energy metabolism and brain development.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, low-fat diets

Not suitable for: Low-carb diets (if consumed in large quantities)

Selection and Storage

Store leftover caramelised onions in an airtight container in the refrigerator for up to 5 days. To extend shelf life, freeze in small portions for up to 3 months.

Common Questions About Caramelised onions Nutrition

Are caramelised onions high in calories?

Caramelised onions are relatively low in calories, with approximately 40-50 calories per 100 grams depending on the method of preparation. Additional calories can come from oil, butter, or sugar used in the cooking process, so it's important to account for these ingredients.

Can I eat caramelised onions on a keto diet?

Caramelised onions can be consumed on a keto diet in moderation, as onions contain carbohydrates (about 9-10 grams per 100 grams). However, the net carbs may vary based on preparation methods and added ingredients like sugar, which can increase carb content. Opting for a sugar-free preparation is most keto-friendly.

Are caramelised onions healthy?

Caramelised onions contain vitamins such as vitamin C and antioxidants like quercetin, which may support immune health and reduce inflammation. However, their sugar content increases during caramelisation, so they should be consumed in moderation, especially for individuals monitoring their sugar intake.

What is the recommended portion size for caramelised onions?

A recommended portion size for caramelised onions is typically 2–3 tablespoons, which is around 25–50 grams depending on the recipe. This serving size enhances flavor without contributing excessive calories or sugar.

How do caramelised onions compare to raw onions nutritionally?

Caramelised onions have a sweeter flavor due to the breakdown of natural sugars during cooking, which makes them higher in sugar content compared to raw onions. While raw onions retain more vitamin C and fewer calories, caramelised onions offer rich flavor, making them ideal for certain recipes.

Data Sources & Scientific References