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Are onions keto-friendly? How many carbs are in onions? Are some onions better for keto than others?In this post, you’ll find all your oniony keto questions, plus you’ll get a roundup of the best keto onion recipes.
Are Onions Keto?
Onions can be keto-friendly if they’re consumed in moderation. Due to their strong flavor, onions are typically consumed a little at a time, rather than in large portions.
Although a 100-gram serving of onions contains a relatively high amount of carbs compared to other veggies, you probably won’t be eating that much at once. A few grams of onions definitely won’t be detrimental to your keto goals.
Why Aren’t Onions Good For A Keto Diet?
In terms of actual carb count, onions aren’t the most keto-friendly vegetable. They contain a fair amount of natural starches and sugars that could potentially make or break your progress on keto.
However, you’re unlikely to consume onions in a large enough quantity to realistically kick you out of ketosis. As long as you have them in moderation (such as using a few grams as a garnish), you should be fine.
How Many Net Carbs In Onions?
|100 grams of raw onions||Net carbs|
|Green Onion||4.7 grams|
|White Onion||6.4 grams|
|Yellow Onion||6.7 grams|
|Red Onion||7.7 grams|
What Kinds of Onions Are Most Keto-Friendly?
The following varieties of onions are typically used in a keto diet:
- Green onions: Sometimes called spring onions or scallions, green onions are a member of the allium family along with shallots and garlic. They’re most often chopped up and used as a garnish. A 100-gram serving provides 4.7 grams of net carbs, consisting of 2.6 grams of fiber and 7.3 grams total carbs.
- White Onions: With their sharp taste and crisp texture, white onions are a staple in Mexican dishes like salsa or guacamole. They contain 7.6 grams of carbs and 1.2 grams of fiber in a 100-gram serving, which amounts to 6.4 grams of net carbs.
- Yellow Onions: Yellow onions are the most popular type of onion and they offer a mild, slightly sweet flavor. A 100-gram serving contains 8.6 grams of carbs and 1.9 grams of fiber, resulting in 6.7 grams of net carbs.
- Red Onions: With their distinctive flavor and a splash of color, red onions are a great addition to salads, soups and scrambled eggs. 100 grams of red onions provides 9.9 grams of carbs and 2.2 grams of fiber, which works out to 7.7 grams of net carbs.
How to Eat Onions for Keto?
Whether fried, roasted, sautéed or pickled, there are so many delicious ways to incorporate onions into your favorite keto recipes. These versatile veggies can be used to do anything from seasoning meat to garnishing soups and salads.
To eat onions for keto, don’t consume large servings at once. This means you’re unlikely to have so many onions that you’ll be kicked out of ketosis. Still, it’s important to watch your portions with caramelized or sautéed onions, which have a milder flavor and are easier to eat in larger servings.
Onions do contain a fair amount of carbs and natural sugars, but as long as you don’t go overboard, it’s easy to enjoy them while doing keto.
Onions Nutrition (Macros)
How Many Carbs In Onions?
Around 10% of the calories in onions come from carbs. Onions are made up of glucose, fructose and sucrose, which are known as simple sugars.
Raw onions are virtually fat-free. However, these veggies are often cooked with high-fat ingredients like oil or butter, so be sure to take that into consideration.
Generally speaking, onions are a low-calorie vegetable, though the actual amount will vary by type. You can expect 30-40 calories in a 100-gram serving of onions.
How Many Carbs in Red Onions?
Red onions have 9.9 grams of carbs per 100 grams, according to the USDA. This makes them the least keto-friendly type of onion.
How Many Carbs in Yellow Onions?
Yellow onions provide 8.6 grams of carbs per 100-gram serving, according to nutrition data from the USDA.
How Many Carbs in White Onions?
According to the USDA, a 100-gram serving of white onions contains 7.6 grams of carbohydrates.
Is Onion Powder Keto?
Onion powder is a great way to add flavor to a wide variety of dishes. With only 1.5 grams of net carbs per teaspoon, it’s definitely a keto-friendly seasoning option. It’s worth noting that onion powder is virtually fat-free, so be sure to have some healthy fats to support your keto goals.
How Many Onions Can I Eat on Keto?
Most people don’t consume a ton of onions in one sitting, so you probably don’t need to worry about portion control. If you’re cooking a dish that serves four, a medium-sized (110 grams) onion should do the trick. Each serving will be just over 25 grams, which contains 3-4 grams of carbs.
Will Onion Kick You Out of Ketosis?
Onions are low enough in carbs that they won’t kick you out of ketosis. As long as you’re consuming onions with other low-carb ingredients, you should be able to stay within your daily limit and maintain your state of ketosis.
How Many Carbs in ¼ Cup Onions?
Depending on the type, there are 3-4 grams of carbs in a ¼-cup (25g) serving of onions.
How Many Carbs in Onions Without Shell?
According to the USDA, a medium-sized (110g) onion has 10.3 grams of carbs. Of course, this number will vary depending on the size and type of onion.
Are Onions High in Carbs?
Generally speaking, onions are not high in carbs. There are several varieties of onions and some have a higher carb count than others. For example, green onions (also called spring onions or scallions) are on the lower end, while red onions tend to be higher in carbs. Even the onions on the higher end of the spectrum are still suitable for most low-carb or even keto diets.
How Many Net Carbs Are in 1 Cup of Onions?
The carb count in a cup of onions will range from 7-9 grams, depending on the type of onion.
Are Onions Good For Weight Loss?
Incorporating onions into your diet can definitely be beneficial for your weight loss goals. Loaded with essential vitamins, minerals and antioxidants, onions can play a big role in improving your metabolism, increasing your energy levels and reducing inflammation in the body.
Onions are a low-calorie veggie that can be used to add flavor to so many dishes. In addition to being low-cal and keto-friendly, onions are a great source of soluble fiber, which can keep you feeling full between meals.
Best Keto Onions Recipes
- Net Carbs: 1.9 g
- Total Carbs: 2.7 g
- Calories: 44
- Fat: 2.5 g
- Protein: 2.4 g
Made with beef bone broth, caramelized onions and savory seasonings, this soup is an undeniably delicious, keto-friendly version of a French classic. It’s the perfect bowl of comfort on a chilly evening or after a long day.
- Net Carbs: 6 g
- Total Carbs: 7 g
- Calories: 264
- Fat: 8 g
- Protein: 9 g
Blooming onion is a crispy, savory appetizer that tastes as good as it looks. This keto-friendly version is baked instead of fried, so it’s low in both carbs and calories.
- Net Carbs: 3 g
- Total Carbs: 6 g
- Calories: 71
- Fat: 3 g
- Protein: 2 g
- Net Carbs: 5 g
- Total Carbs: 6 g
- Calories: 295
- Fat: 20 g
- Protein: 23 g
Looking for a crispy, savory snack that’ll keep you on track with your keto goals? These onion rings are coated in a low-carb breading and air fried until they’re golden brown and delicious. Enjoy as a side dish or with your favorite keto-friendly dip.
- Net Carbs: 5 g
- Total Carbs: 10 g
- Calories: 235
- Fat: 20 g
- Protein: 19 g
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Keto Onion Rings Recipe
- 1 large onion cut into rings
- 1 cup almond flour
- 1 cup grated Parmesan cheese
- 1 tablespoon baking powder
- 1 teaspoon smoked paprika
- salt and pepper to taste
- 2 large eggs beaten
- 1 tablespoon heavy cream
- avocado cooking spray
- Start by preheating your oven to 400°F. Line a baking tray with parchment paper and set aside.
- Combine almond flour, parmesan, baking powder, and the seasonings in a medium bowl.
- In a separate bowl, beat the eggs and stir in the heavy cream.
- Dip the onion rings into the egg-and-cream mixture, followed by the almond flour mixture, pressing the flour into the rings to ensure they’re fully coated.
- Place the coated onion ring on the parchment-lined baking tray and repeat with the remaining rings, ensuring they’re evenly spaced and arranged in a single layer.
- Spray the onions with cooking spray and put the baking tray into the oven.
- Bake for 10 minutes, then remove the tray and flip the onions over.
- Spray them again with cooking spray and bake for another 10-12 minutes. By now, they should be golden brown and crispy.
- Serve with your favorite low-carb dip or enjoy the onion rings on their own.