Is onion powder healthy?

Table of Contents

What is onion powder?

Onion powder is a dehydrated form of onion that has been ground into a fine powder. It is made by drying fresh onions, usually bulb onions, and then grinding them into a powder with a spice grinder or food processor. Onion powder provides an concentrated flavor of onion without the texture and moisture content of fresh onions. It can be used to season foods or reconstituted with water to make onion juice or paste.

Some key facts about onion powder:

Made from dehydrated, ground onions

Provides concentrated onion flavor
Adds onion taste without texture
Can be used to season savory dishes

Reconstitutes easily into onion juice or paste

Onion powder is more concentrated in flavor compared to fresh onions. One teaspoon of onion powder has the equivalent flavor of approximately one small onion. It packs a punch of savory, pungent onion taste.

Nutrition profile of onion powder

Onion powder is low in calories and rich in nutrients. Here is the nutrition breakdown for one tablespoon (8 grams) of onion powder (1):

Nutrient	Amount
Calories	31
Fat	0 g
Sodium	5 mg
Potassium	180 mg
Carbohydrates	7 g
Fiber	2 g
Sugar	3 g
Protein	1 g

Onion powder provides a good source of fiber, potassium, vitamin B6 and manganese (1).

It contains several beneficial plant compounds found in onions, including quercetin, anthocyanins, flavonols and organosulfur compounds. These antioxidants have anti-inflammatory, antiviral and anticancer effects (2).

Overall, the nutrition profile of onion powder is similar to fresh onions but much more concentrated. It packs a lot of nutrients and flavor into each teaspoon.

Benefits of onion powder

Here are some of the top evidence-based health benefits of using onion powder:

High in antioxidants

Onions contain potent antioxidants like quercetin and sulfur compounds that may fight free radicals and oxidative damage linked to chronic diseases (3).

Quercetin is a flavonoid antioxidant that has been shown to combat inflammation and may help reduce heart disease risk factors like high cholesterol (4).

Onion powder retains much of the antioxidant capacity of raw onions, delivering a concentrated dose of these health-protecting compounds.

Supports heart health

Onion powder may support heart health in several ways.

The antioxidants may reduce high blood pressure, lower cholesterol and decrease clot formation. Onions have been shown to inhibit the enzyme responsible for triglyceride synthesis, which may cut down on artery-clogging fats (5).

The organosulfur compounds in onions help keep blood vessels flexible and blood circulating well (6).

Some studies also indicate onions activate nitric oxide, a compound that relaxes blood vessels (7).

Overall, adding onion powder to dishes may benefit several cardiovascular risk factors.

May boost immune function

Onions are packed with antimicrobial, antiviral and anti-inflammatory properties. The sulfur compounds may help fight bacteria, viruses and inflammation (8).

Quercetin has antiviral effects against influenza and herpes viruses. It seems to block viral attachment and replication in cells (9).

Onion powder’s concentration of these protective compounds may fend off pathogens and prevent infections.

Contains prebiotics

The fiber content of onions acts as a prebiotic by feeding beneficial gut bacteria (10).

As a prebiotic, onion promotes the growth of probiotics like Lactobacilli and Bifidobacteria strains.

This helps maintain a healthy balance of microorganisms in your digestive system, which is important for gut health, immunity and even mental health (11).

Just be sure to start with small amounts of onion powder if your gut is sensitive. Too much onion and its prebiotic fiber may cause gas and bloating.

May support bone health

Onions are great sources of manganese, a trace mineral vital for bone health. Just one teaspoon of onion powder provides around 15% of the recommended daily intake for manganese (1).

Manganese is essential for building bone collagen and protecting bones from damage. Low intakes have been linked to poor bone density and fractures, especially in older adults (12).

Adding onion powder to dishes like soups, grains and meats can help you meet your manganese needs to keep your bones strong.

Downsides of onion powder

Onion powder is generally safe when consumed in normal food amounts. However, there are a few downsides to consider:

Contains FODMAPs

Onions contain FODMAPs, which are carbohydrates that may cause digestive issues for some people, especially those with irritable bowel syndrome (IBS) (13).

The fructans found in onions are FODMAPs that may contribute to uncomfortable symptoms like gas, bloating and abdominal pain. Onion powder is concentrated, so it provides a higher dose of fructans than raw onions.

Those with IBS may want to limit their intake of onion powder to prevent gastrointestinal discomfort.

Higher sodium content

During the dehydration process, salt is sometimes added as a preservative and for flavor. This can increase the sodium content of onion powder (14).

For those limiting sodium due to high blood pressure or other health conditions, double check the label and choose a no-salt-added brand when possible.

May cause bad breath

Onion powder retains the pungent flavor of onions, which can translate to bad breath for some people when consumed.

Cooking onion powder and combining it with other ingredients may help mellow the breath-affecting compounds. But for raw applications, it may lead to unwanted onion breath.

Who may want to avoid onion powder?

While onion powder is safe for most people, some individuals may want to avoid or limit it for health reasons:

People with FODMAP sensitivities or IBS:

The fructans in onions may trigger IBS symptoms like gas and bloating.

Those limiting sodium:

Some onion powder varieties can be high in salt.

People with onion allergies:

Though rare, onion allergies can cause reactions ranging from mild to anaphylactic.

Anyone with bad breath concerns:

Onion powder can cause onion-scented breath, especially when consumed raw.

People taking blood thinners:

Large amounts of onion may increase bleeding risk when combined with blood-thinning medications.

As with any food, listen to your body and avoid onion powder if you experience any negative symptoms or have a known medical reason to stay away from onions.

Is onion powder keto-friendly?

Onion powder can fit into a ketogenic diet since it’s very low in carbohydrates.

Each tablespoon (8 grams) of onion powder contains about 5 grams of net carbs, which is low enough to remain in ketosis for most people (1).

Onion powder can provide a flavor boost without consuming too many carbs. However, be sure to account for the carbs and portion sizes when combining it with other keto ingredients.

How to select and store onion powder

When purchasing and storing onion powder, keep these tips in mind:

Check the ingredients:

Select onion powder without additives like salt, sugar or preservatives.

Avoid added flavors:

Plain onion powder has the most versatile flavor for cooking and seasoning.

Go for organic:

This ensures your onion powder is not irradiated or made with pesticides.

Store in an airtight container:

This prevents moisture from causing clumping and spoilage.

Keep in a cool, dark place:

Heat, light and humidity speed up degradation of flavor and quality.

Use within 1 year:

Properly stored, onion powder lasts about 1 year before losing its potency.

Buying high quality onion powder and storing it properly helps retain its flavor and nutritional content.

How to use onion powder

Here are some tips for incorporating onion powder into recipes:

Combine it with other seasonings:

Mix with garlic powder, chili powder, paprika and black pepper for a versatile seasoning blend.

Sprinkle it on meats and vegetables:

Use it to flavor roasts, steaks, chicken, salads, roasted veggies and more.

Add it to marinades and dressings:

Whisk it into oil and vinegar for extra flavor.

Put it in dips and sauces:

Excellent for mixing into sour cream, yogurt, mayo or spice blends.

Use in soups, stews and grains:

It adds wonderful aroma and depth of flavor.

Reconstitute it:

Combine with water to make onion juice or paste.

Start with 1/4 to 1/2 teaspoon onion powder per serving and adjust to taste preferences. Apply it at the beginning of cooking so the flavor integrates into dishes.

Onion powder substitute

If you’re out of onion powder, these options make good substitutes:

Fresh onion:

Use 1/4 onion per 1 teaspoon onion powder. Mince or grate it.

Dried onion flakes:

Replace at a 1:1 ratio. Rehydrate in liquid if needed.

Garlic powder:

Use 3/4 teaspoon garlic powder per 1 teaspoon onion powder. Adds allium flavor.

Onion salt:

Sub at a 1:1 ratio, but reduce other salt in the recipe.

Asafetida powder:

Use about 1/8 teaspoon per 1 teaspoon onion powder for savory flavor.

Experiment with proportions to get the right onion taste for your dish. Fresh and dehydrated onion forms make the closest substitutes.

Onion powder recipes

Here are a few recipe ideas that showcase onion powder:

Onion powder butter

Blend softened butter with onion powder, garlic powder, parsley and lemon juice. Spread over bread, seafood or vegetables.

Dry rub

Mix onion powder, chili powder, ground cumin, garlic powder, salt and pepper. Rub it on chicken, beef, pork or veggies before cooking.

Ranch dip

Whisk together sour cream, milk, onion powder, garlic powder, parsley, dill, lemon juice, salt and pepper. Serve with raw veggies or baked potatoes.

Salad dressing

Combine olive oil, red wine vinegar, Dijon mustard, onion powder, garlic powder, basil and oregano. Drizzle over salad greens.

Popcorn topping

Melt butter on hot popcorn, then sprinkle with onion powder, nutritional yeast, garlic powder, paprika and Parmesan.

Pasta sauce booster

Stir onion powder, garlic powder, oregano, red pepper flakes, basil and thyme into canned or homemade pasta sauce.