Yellow onions

Vegetable

Item Rating: 83/100

1 serving (110 grams) contains 44 calories, 1.2 grams of protein, 0.1 grams of fat, and 10.3 grams of carbohydrates.

Nutrition Information

1 cup (220g)

Calories		88
% Daily Value*
Total Fat		0.2 g	0%
	Saturated Fat	0.1 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		8.8 mg	0%
Total Carbohydrates		20.5 g	7%
	Dietary Fiber	3.7 g	13%
	Sugars	9.3 g
protein		2.4 g	4%
Vitamin D		0 mcg	0%
Calcium		50.6 mg	3%
Iron		0.5 mg	2%
Potassium		321.2 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

🥓 Keto friendly

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 1 cal (1.9%)

Protein: 9 cal (10.3%)

Carbs: 82 cal (87.8%)

About Yellow onions

Yellow onions are a versatile, globe-shaped bulb vegetable from the Allium family, native to Central Asia. They are a staple in many cuisines worldwide, including American, French, Indian, and Mexican, prized for their slightly sweet yet pungent flavor. Yellow onions are nutrient-dense while low in calories, offering vitamins such as vitamin C (7 mg per 100g, approximately 8% DV) and key minerals such as potassium (146 mg per 100g). They also contain antioxidants like quercetin and sulfur compounds known for their health-promoting properties.

Health Benefits

• Yellow onions are rich in antioxidants, particularly quercetin, which helps reduce inflammation and may improve heart health.
• The sulfur compounds in yellow onions support detoxification processes and promote better digestion.
• Vitamin C in yellow onions strengthens the immune system, aiding in the fight against illness and oxidative stress.

Dietary Considerations

Allergens: Contains None commonly associated unless cross-contaminated during preparation

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

Not suitable for: Low-fodmap diets (due to high levels of fructans)

Selection and Storage

Store whole yellow onions in a cool, dark, and well-ventilated space for 2-3 months. Once cut, refrigerate in an airtight container and use within 7 days.

Common Questions About Yellow onions Nutrition

What is the nutritional content of yellow onions?

Yellow onions are low in calories, with one medium onion (110 grams) containing approximately 44 calories, 1 gram of protein, 10 grams of carbohydrates, and 0 grams of fat. They also provide around 12% of the daily recommended intake of vitamin C, along with small amounts of vitamin B6, potassium, and fiber.

Can I eat yellow onions on a keto or low-carb diet?

Yellow onions can be consumed in moderation on a keto or low-carb diet due to their relatively low carbohydrate content. One medium yellow onion contains about 10 grams of carbohydrates, with 1.9 grams of fiber, resulting in approximately 8 grams of net carbs, so small portions are advisable.

What are the health benefits of yellow onions?

Yellow onions are rich in antioxidants, particularly quercetin, which may help reduce inflammation and support heart health. They also contain compounds like sulfur compounds thought to boost immune function. However, their high sulfur content can cause digestive discomfort for some people when eaten in large quantities.

How much yellow onion should I use in a meal?

A typical serving size for cooked yellow onions is about 1/2 to 1 cup, which equates to roughly 100-150 grams. This quantity adds flavor without excessive calories or carbohydrates and fits well within most dietary plans when consumed in moderation.

How do yellow onions compare to white or red onions?

Yellow onions are known for their balanced flavor, which is milder when cooked but sharper when raw, compared to sweeter red onions or the milder, crisper white onions. They are also slightly higher in sulfur compounds, which contribute to their strong aroma and potential health benefits.

Data Sources & Scientific References