Potatoes with onions

Side Dish

Item Rating: 85/100

1 serving (150 grams) contains 110 calories, 2.5 grams of protein, 0.2 grams of fat, and 25.0 grams of carbohydrates.

Nutrition Information

1 cup (238.1g)

Calories		174.6
% Daily Value*
Total Fat		0.3 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		15.9 mg	0%
Total Carbohydrates		39.7 g	14%
	Dietary Fiber	4.8 g	17%
	Sugars	4.0 g
protein		4.0 g	8%
Vitamin D		0 mcg	0%
Calcium		31.7 mg	2%
Iron		1.1 mg	6%
Potassium		793.7 mg	16%

* 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 sugar

🧂 Low sodium

🧂 Low salt

Source of Calories

Fat: 2 cal (1.5%)

Protein: 16 cal (9.0%)

Carbs: 158 cal (89.5%)

About Potatoes with onions

Potatoes with onions is a versatile and simple dish made by combining these two staple ingredients, commonly found across many cuisines such as American, Indian, and European. Potatoes, originating from South America, are now a global dietary staple, while onions, believed to have originated in Central Asia, are used worldwide for their rich flavor. Potatoes are a good source of carbohydrates, potassium, and Vitamin C, while onions provide Vitamin C, B vitamins, and antioxidants like quercetin. Together, they create a nutrient-rich pairing that supports energy production and overall health when prepared with minimal added fats.

Health Benefits

• Potatoes are rich in potassium, which supports healthy blood pressure and heart function.
• Onions contain quercetin, a compound with antioxidant and anti-inflammatory properties.
• Potatoes provide a good source of Vitamin C, which supports the immune system and skin health.
• Onions offer B vitamins like folate, which aids in DNA synthesis and red blood cell production.
• Both potatoes and onions are high in dietary fiber, promoting digestive health and regularity.

Dietary Considerations

Allergens: None known

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

Not suitable for: Low-carb, ketogenic

Selection and Storage

Store potatoes in a cool, dark, and well-ventilated area to prevent sprouting or decay. Keep onions in a dry, ventilated space, separate from potatoes to avoid spoilage.

Common Questions About Potatoes with onions Nutrition

Are potatoes with onions high in protein?

Potatoes with onions are not particularly high in protein. A medium-sized potato contains about 2 grams of protein, while onions contribute less than 1 gram per serving. This dish is more notable for being a source of carbohydrates, fiber, and vitamins.

Can I eat potatoes with onions on a keto diet?

Potatoes with onions are not suitable for a keto diet because potatoes are high in carbohydrates. A medium potato contains approximately 37 grams of carbs, which would exceed the daily carb limit for most keto dieters. Onions also have a moderate carb content, so this dish is best avoided on keto.

What are the health benefits of potatoes with onions?

Potatoes with onions can provide significant health benefits. Potatoes are rich in potassium, vitamin C, and fiber, which support heart health and digestion. Onions add antioxidants like quercetin and vitamin C, which promote immune function and reduce inflammation. However, preparing them with excessive oils or frying can negate some of these benefits.

What is the recommended portion size for potatoes with onions?

A typical portion of potatoes with onions is about 1 cup (approximately 150 grams), which contains around 150-200 calories depending on preparation. This portion provides moderate calories and nutrients without overloading on carbohydrates, especially when balanced with a source of protein or healthy fats.

Are potatoes with onions healthier than rice with onions?

Potatoes with onions are often healthier than rice with onions, depending on preparation. Potatoes contain more potassium and vitamin C than rice, while also providing fewer calories per gram. However, rice (particularly brown rice) has a lower glycemic index and more protein. The choice depends on your dietary needs and health goals.

Data Sources & Scientific References