Can You Eat Onion on Keto? Everything You Need to Know

Are Onions Keto-Friendly?

Can’t imagine your meals without onions, but are you concerned if they fit in a keto diet? Fret not! You can enjoy them in moderation as they are packed with essential nutrients like vitamins C and B6, potassium, manganese, and fiber. Plus, a flavonoid called quercetin present in onions is known to support immunity by reducing inflammation.

But let’s be mindful of the net carb content in onions. For example, one medium onion hosting approximately 11g of net carbs with just 2 grams of healthy fiber – which could block up a considerable chunk of your daily carbohydrate preference.

Here comes the silver lining: you can still use low-carb veggies such as red or yellow onions to cook on keto instead of their sweeter counterparts like sweet vidalia onions that pack more carbs per serving. However, avoid caramelized or pickled onions that contain added sugars while on a ketogenic diet.

Give yourself the gift of health by including onions sparingly without disrupting ketosis, and watch them work wonders for your body!

How Many Carbs are in Onions?

Are you wondering how many carbs are in onions while following the keto diet? You’re not alone. Onions, a staple ingredient in many dishes, come in various colors and levels of sweetness.

The amount of net carbs found within onions depend on their type and the quantity consumed. Generally speaking, a medium-sized onion contains approximately 9 grams of net carbs, so be mindful when portioning to avoid exceeding daily carb limits.

Red onions are a smart option since they tend to have slightly fewer carbs than other varieties. Green onions (also known as scallions) offer an even lower-carb alternative with only about 1 gram of net carb per stalk – perfect for topping salads or stir-fries.

It’s crucial to manage your intake regardless of which onion you choose since most people have between 20-50g daily carb allowances while on keto.

But don’t let these numbers discourage you from enjoying delicious onion recipes that fit keto criteria. Onions boast several health benefits by providing essential vitamins C and B6, potassium and potent antioxidants such as sulfur compounds allicin. Incorporate keto-friendly dishes with onion into your meals cautiously, being sure not to exceed carbohydrates throughout the day.

Types of Onions (and How Many Carbs They Have)

As someone who follows a keto diet, monitoring the carb content of the foods I eat is crucial. Onion, with its distinct taste and flexible use in the kitchen, requires careful consideration when it comes to carb count.

Yellow onions, one frequently used type of onion in cooking, has a higher carbohydrate content at approximately 9 grams of net carbs per 100-gram serving. Conversely, red onions are comparatively low in carbohydrates with only around 7 grams of net carbs per serving. If you’re looking for even fewer carbs from your onions without sacrificing flavor, green onions may be a smart option as they only have 2.8 g net carbs for every hundred grams (raw). Shallots also fall under this low-carb category with roughly seven grams of net carbohydrates per serving size.

I always make sure to choose the best onion variety that aligns with my daily macros while still providing delicious seasoning and flexibility to my meals. For those who are uncertain or closely monitoring their intake, measuring and weighing portions precisely is important!

Pickled Onions and Onion Rings on Keto

I know how much everyone loves pickled onions and onion rings, but can we still have them on a keto diet?

Sadly, the answer is no. One measly pickled onion carries one gram of net carbs, which means we should keep our portions to a minimum. As for that tantalizing basket of onion rings at your go-to restaurant, be prepared to receive an unwanted carb punch – up to 50 grams of those sneaky little pockets!

But hold on before you get too disappointed! There are other ways we can savor similar flavors while sticking steadfastly to our ketosis commitment. Instead of pickling or frying them like traditional onion rings, let’s try seasoning raw sliced onions with vinegar (an excellent low-carb alternative) and salt for a tangy crunch that adds wonder in salads or sandwiches. For a crispy texture closely resembling fried onion rings without all the excess carbs, lightly coat thinly sliced onions with coconut flour, almond flour, and bake until golden brown.

Certainly, it’s tempting to indulge in snacks like pickled onions or crispy onion rings now and then because their taste will always remain heavenly. However, when following ketogenic diets like ours, it’s always best to replace such treats with better alternatives.

Looking for more keto-friendly food alternatives? Check out this brilliant blog post about it!

Nutritional Value and Benefits of Onions

Alternatives to Onions on the Keto Diet

If you’re following a keto diet and searching for alternatives to onion, fret not as there are many options available that can effortlessly add similar tastes to your meals. Personally, I often opt for garlic and shallots instead of onion as they contain fewer carbs but still produce a comparable savory taste in several dishes. For example, I find garlic an excellent ingredient to use in soups or sauces while shallots work marvelously in marinades or salad dressings.

Another option worth considering is scallions or green onions. These mild-flavored veggies have fewer carbs than their regular onion counterparts and pair particularly well with Asian-inspired dishes such as stir-fries due to their subtle taste.

There are several low-carb substitutes for onions available that include celery, fennel bulbs, radishes, and leeks – each bringing unique flavors and textures to your meals. When it comes down to exploring new ingredients and experimenting with different flavors, let your creativity soar!

But what if your recipe calls for caramelized onions? Substituting them may seem impractical; however, my trick is using caramel extract instead of actual caramelization. Though this hack may not reproduce the texture accurately but will assure sweetness added by the extract compensates partly for the lack of sugar from the original recipe.

While consuming onion once in a while on keto does not typically affect macros significantly given its carbohydrate content – moderation should still be exercised if choosing this option. Nevertheless, there is no need to worry with so many other delightful substitutes readily available!

Garlic and Shallots as Onion Alternatives

When it comes to following a keto diet, some high-carb veggies might have to take a back seat. Cue the onions – they’re one of those vegetables that need cutting down. But, worry not; there are other substitutes for adding depth and flavor to your food, without having an impact on your carb intake. Garlic and shallots can become your new pantry staples.

Belonging to the Allium family along with onions, garlic and shallots boast enough health benefits of their own. Garlic has compounds known for its prowess in reducing blood pressure, diminishing inflammation and strengthening immunity defenses. The antioxidants found in Shallot are cancer-fighting agents.

Simple substitution techniques allow you to use garlic or shallots alternatively as onion replacements while cooking up recipes. Chopped finely and sautéed thoroughly like onions would be a great start! If anything, you might even notice garlic or shallots overpowering the taste of onions when combined with other flavors.

Green Onions (Scallions) do make an excellent low-carb substitute for regular onions but using garlic or shallots won’t disrupt the flavor profile of your dishes either due to their similar texture and taste characteristics. Enjoy all the delicious flavors of your favorite meals by incorporating these tasty alternatives!


To wrap things up, I want to emphasize that onions can absolutely align with the principles of a keto lifestyle if enjoyed in moderation and with care. These versatile veggies are loaded with pivotal vitamins and minerals, fiber, powerful antioxidants, and even boast anti-cancer properties while promoting immune function. That being said, it’s imperative to keep tabs on onion consumption so as not to exceed your daily carb limit. In the spirit of variety or for folks looking to curb their carb intake further, you might consider swapping regular onions out for garlic cloves or green onions instead. Ultimately, viewing onions not as hindrances but rather as scrumptious additions that can uplift the flavor profile and nutritional density of your dishes is an approach worth embracing during any keto journey.

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