Caramelized onions

Side Dish

Item Rating: 80/100

1 serving (50 grams) contains 60 calories, 0.5 grams of protein, 2.0 grams of fat, and 11.0 grams of carbohydrates.

Nutrition Information

1 cup (200g)

Calories		240
% Daily Value*
Total Fat		8 g	10%
	Saturated Fat	1 g	5%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		20 mg	0%
Total Carbohydrates		44 g	16%
	Dietary Fiber	4 g	14%
	Sugars	18 g
protein		2 g	4%
Vitamin D		0 mcg	0%
Calcium		40 mg	3%
Iron		0.4 mg	2%
Potassium		400 mg	8%

* 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: 72 cal (28.1%)

Protein: 8 cal (3.1%)

Carbs: 176 cal (68.8%)

About Caramelized onions

Caramelized onions are made by slow-cooking onions in a small amount of fat, allowing their natural sugars to brown and develop a sweet, rich flavor. This cooking technique is popular in various global cuisines, including French, Indian, and Italian dishes. Onions themselves are low in calories—about 40 calories per 100 grams—and are a good source of vitamins such as vitamin C and B6, as well as minerals like potassium and manganese. During caramelization, onions retain much of their nutritional value while gaining a more palatable taste, making them a flavorful addition to savory dishes.

Health Benefits

• Rich in antioxidants, including quercetin, which may reduce inflammation and support heart health.
• Contains vitamin C, which supports the immune system and acts as a powerful antioxidant.
• Provides dietary fiber, aiding digestive health and supporting a healthy gut microbiome.

Dietary Considerations

Allergens: None known

Suitable for: Vegan, vegetarian, gluten-free, paleo

Not suitable for: Low-fodmap

Selection and Storage

Store caramelized onions in an airtight container in the refrigerator for up to 5 days or freeze for longer use.

Common Questions About Caramelized onions Nutrition

Do caramelized onions have a lot of calories?

Caramelized onions contain approximately 44-50 calories per 100 grams, depending on how much oil or butter is used during the cooking process. They are low in calories overall but can increase in caloric content with added fats during preparation.

Are caramelized onions suitable for a keto diet?

Caramelized onions can be enjoyed on a keto diet in moderation, as onions contain about 9 grams of carbohydrates per 100 grams, including 4 grams of sugar. Due to their natural sweetness, portion control is recommended to keep within keto carb limits.

What are the health benefits of eating caramelized onions?

Caramelized onions retain many of the nutrients found in raw onions, such as vitamin C, vitamin B6, and antioxidants. They can support immune health and provide anti-inflammatory benefits, though cooking reduces the amount of certain heat-sensitive nutrients like vitamin C.

How much caramelized onion should I use in a recipe?

A serving of caramelized onions typically ranges from 50 to 75 grams, which is equivalent to about 1 small onion or ½ medium onion once cooked. This size adds flavor without overwhelming a dish or overloading on sugar or carbs.

How do caramelized onions compare to raw onions nutritionally?

Caramelized onions are slightly higher in calories and sugar due to the cooking process breaking down natural sugars, giving them a sweeter flavor. However, they lose some heat-sensitive nutrients like vitamin C compared to raw onions. Both types are nutritious but serve different culinary purposes.

Data Sources & Scientific References