Yes, onions are considered a keto-friendly vegetable and included on a low-carb, keto diet. However, not all types of onions are the same - the carb count and the amount of fiber vary with each variety.
A perfect example of using onions in a Keto-friendly diet is my Keto chicken carbonara recipe. This recipe is quick, easy and a fantastic way to manage cravings.
- Are onions Keto-friendly?
- How many carbs are in onions?
- How many carbs are in a red onion?
- How many carbs are in a yellow onion?
- How many carbs are in a white onion?
- How many carbs are in green onions?
- Which onion is best for Keto?
- Fantastic Keto recipes with onion
- Can you eat onions on Keto?
- Continuous Learning and Sharing
Are onions Keto-friendly?
Onions are considered high in carbohydrates, but because we use them to add flavor to many dishes and not as the main ingredient, we can continue to enjoy eating onions on a keto diet.
Besides, onions contain so many health benefits - they are low in calories and fat, help control blood sugar, and are high in Vitamin C and potassium, contain antioxidants, and have antibacterial properties.
Many recipes call for less than one-half cup of onion, so eaten in moderation, we can continue to enjoy onions keto. It's a good thing because we all know that everything tastes better when you add ONION, especially onions sauteed in butter!!
How many carbs are in onions?
A typical raw onion is low in calories and weighs about 400 grams or 4.5 cups of diced onions. According to the FoodData Central USDA food guidelines, the net carbohydrate counts for 100 grams (less than 1 cup or about 8 tablespoons) of raw onion contains about 7.64 grams of net carbs. Many recipes would call for less than 100 grams of onions, so this is excellent news - you can continue to add onions to your favorite meals daily.
Comparing the net carbs and fiber in the 100 grams of the various types of onions will help you track and be mindful of the net carbs required to stay on a ketogenic diet. The net grams of carbohydrates of onion are shared below.
Red onions have total carbohydrates of 9.93 grams, fiber of 2.2 grams - the net carbs per 100 grams of these onions is 7.73 grams. They tend to be sweeter, especially eaten raw, so they generally prefer salads and salsas, etc.
Red onions are relatively similar to yellow onions in taste. In addition to the attractive color, red onions are rich in antitoxins, especially quercetin, which fights inflammation and boosts the immune system.
Red onion has the highest amount of grams of net carbs of all of the onion varieties.
Yellow onions have total carbohydrates of 8.91 grams, fiber is 1.9 grams - the net carbs per 100 grams of yellow onions is 7.01 grams.
Yellow onions have a nice balance of astringent and sweet flavor and are known as the common onion used in everyday cooking.
Yellow onions get sweeter the longer they cook!
How many carbs are in a white onion?
White onions have a total carbohydrate of 7.68 grams, fiber is 1.2 grams - the net carbs per 100 grams of white onions is 6.48 grams.
How many carbs are in green onions?
Green onions are the best keto onions and have the lowest carbs. They are also known as scallions or spring onions - they are low carb, high in fiber, powerful prebiotic, and good for a healthy gut.
A word of caution, people, will often replace onions for shallots in keto recipes. Shallots are very high in total carbs, approximately double that of onions.
Which onion is best for Keto?
Now that we have all collected all the facts about onions, it is clear that onions are considered a keto-friendly ingredient. Per 100 grams, green onion is the best onion for a ketogenic diet. They have the lowest net carbs and are the highest in fiber. Green onions offer a sweet earthy essence and are great eaten raw or cooked.
Fantastic Keto recipes with onion
Different onions have distinct effects on foods and can be used to enhance the taste of keto recipes. Onions are a tastemaker and can be strong, mild, sweet, acidic, tangy, earthy, and savory. Here are a number of our favorite keto recipes enhanced by the characteristics and seasoning of onions. Your family won't even know they are eating keto meals. Enjoy these great low carb, keto recipes!!
Keto Chicken Carbonara is a creamy and delicious comfort food recipe that is so simple to make. The rich onion-based sauce carries the aroma and smells fantastic when you are cooking it! Easy enough to make for a weeknight dinner or holiday gathering.
French onion steak is a tender, and juicy steak cooked to perfection in an onion gravy. The steak has a nice crust, and the caramelized onion and garlic gravy is a great low-carb alternative to a high-fat sauce. If you don't have coconut oil in your pantry, try avocado oil, which benefits the cardiovascular system and has anti-inflammatory benefits. This keto recipe is sure to win over the heart of everyone in your family it's one of our favorite keto recipes.
Keto shrimp pesto is super fresh, high in protein, low in carbs, and an easy Keto Sheet Pan Recipe. This keto-friendly recipe is loaded with shrimp and lovely in-season veggies like asparagus, onions, and peppers. This recipe is super flexible, keto-friendly, and makes meal planning a breeze.
Keto Beef Stew is a go-to recipe in our household and will warm your heart. The ingredients in this healthy stew include lots of vegetables, squash, onions, beans, and turnip. Onions are the key to making this tasty keto beef stew - it will soon be one of your favorite keto recipes. Enjoy!
Keto Beef Empanadas are savory and offer a nice balance of spice. The ingredients are ground beef, onion, sazon seasoning, and queso fresca (Mexican cheese), giving the filling an authentic Mexican flavor!
Keto Chicken and Vegetable Stir Fry is an easy and delicious way to feed your family and a great way to satisfy your Chinese food cravings. The entire dish is so full of flavor and fiber that you'll feel full in no time. This recipe calls for one-half cup of onions, so overall the carbs are low. Don't forget to sprinkle some sesame seeds on top for that finishing touch!
Creamy mustard pork chops with sauteed vegetables are a delicious keto-friendly recipe. They make an easy, complete family meal ready in around 40 minutes. The combination of the white diced onions, broth, mustard, and cream is bursting in aroma, and these ingredients make this delicious dish one of our favorite foods.
Cilantro Lime Cauliflower Rice is perfect on its and works fantastic as a side dish. The net carbs for this dish are 3 grams. The calories, the fat, and the carb content are low, so another one of our favorite meals is often on our keto diet. Simple, but bursting with aroma!
Cauliflower Casserole is delicious, easy to make keto low carb cauliflower casserole with chicken, bacon, and cheese. Consider adding green onions, chives, jalapeno peppers, and sour cream. The green onions in this dish add a little extra zing to every spoonful. Another one of our family's favorite keto meals with low carb counts that you make in around 30 minutes or so.
Keto Cream of Mushroom Soup is perfect for keto diet followers, but those who don't follow a low carb diet won't even notice the changes I made to make it low carb. My family didn't. The sauteed onions and garlic are so fragrant.
Can you eat onions on Keto?
Yes, you can eat onions on a Keto diet. Watch your serving size (100 grams of raw onions) and eat onions in moderation.
Although the grams of net carbs vary for the different types, you can find the right onion to use for your recipe on a keto diet. A tablespoon or two of onions in a recipe will not tip ketosis and add seasoning to your keto recipes. You can continue to add onions to many of your favorite keto recipes and eat these Keto, low-carb meals every day of the week.
Continuous Learning and Sharing
I'm constantly learning and sharing information about low-carb and Keto-friendly resources, ingredients, and guides. I genuinely hope you find these insightful and helpful. Here are two that surprised me: Is watermelon Keto? and Is sour cream Keto?