The ketogenic diet, also known as keto for short, is a low-carb, high-fat diet that has become incredibly popular for weight loss and health in recent years. It involves restricting carbs to 20-50 grams per day in order to achieve a state of ketosis, where the body burns fat for fuel instead of carbs (1).
Onions are a vegetable that contains carbs, so they are limited on keto. However, some types of onions are lower in carbs than others, making them better options for those following a keto diet. This article will examine the carb counts of different onion varieties to determine which are keto-friendly and which should be limited.
Onion Nutrition Facts
Before determining which onions are low-carb enough for keto, let’s first take a look at the basic nutrition facts for onions (2):
| Nutrient | Serving | Amount |
|---|---|---|
| Calories | 1 medium onion (110g) | 44 |
| Carbs | 1 medium onion (110g) | 10g |
| Fiber | 1 medium onion (110g) | 2g |
| Sugar | 1 medium onion (110g) | 5g |
| Protein | 1 medium onion (110g) | 1g |
As you can see, one medium onion contains about 10 grams of carbs. However, 2 grams come from fiber, which does not count towards net carbs on keto.
This means the net carb count of a medium onion is about 8 grams.
On keto, net carbs are what matters. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar levels.
The general guideline for net carbs on keto is to keep them limited to 20-50g per day. So one medium onion accounts for about 16-40% of the daily allotment.
The exact carb limit depends on the individual and level of ketosis they want to achieve. Those wanting deeper levels of ketosis will aim for 20-30g of net carbs, while those doing “lazy keto” may opt for closer to 50g.
Either way, onions are a moderate-carb vegetable that should be eaten in moderation on keto. However, some types of onions are lower in carbs than others.
Onion Types
There are many different varieties of onions. The most common types include (3):
– Yellow Onions: These are the most commonly used onions with a medium-strong flavor. They have brownish-yellow skin and white flesh. A medium yellow onion contains about 8g net carbs.
– White Onions: These have a milder flavor than yellow onions. They have white skin and flesh. A medium white onion contains about 7g net carbs.
– Red Onions: These have a bold, spicy flavor. They have vivid purple skin and white flesh tinged with pink. A medium red onion contains 9g net carbs.
– Shallots: These small onions have a delicate, slightly sweet flavor. One medium shallot (30g) contains 3g net carbs.
– Pearl/Boiling Onions: These are very small white onions used for boiling. Five boiling onions (90g) contain 6g net carbs.
– Scallions: Also called green onions. These long, thin onions have green stems with white bulbous roots. A 1/4 cup chopped (25g) contains 1g net carb.
– Sweet Onions: These include Vidalia, Walla Walla, and Maui onions. They are larger and sweeter/milder tasting. One medium sweet onion contains about 13g net carbs due to their high sugar content.
– Ramps: These wild onions have broad green leaves and bulbs that resemble scallions. A 100g serving contains around 4g net carbs.
As you can see, carb content can vary greatly among the different onion varieties. So which are the best low-carb options for keto?
Best Onions for Keto
Based on their net carb counts, these are the best options for keeping onions in a keto lifestyle:
– Scallions
– Shallots
– Ramps
– Pearl/Boiling Onions
Let’s take a closer look at why these varieties can fit into a keto diet:
Scallions
With only 1g net carb per 1/4 cup, scallions (also known as green onions or spring onions) are by far the best option for keto. You can fit a reasonable portion into your daily carb limit.
Scallions are great raw on salads, to top tacos, or add flavor and crunch to dips and dressings. They have a mild onion flavor that works well in many dishes.
Shallots
With 3g net carbs in a medium shallot, this onion variety can also fit well into a keto diet.
Shallots are small, tapered onions with a delicate sweet and pungent flavor. They are delicious roasted or fried in fat as a side dish or topping for proteins. Shallots also add great flavor to vinaigrettes and creamy sauces.
Ramps
Ramps are wild leek onions that have just 4g net carbs per 100g serving. They have broad green leaves and bulbs that look like small scallions.
Ramps have a short seasonal availability in early spring. They have an intense, garlicky, oniony flavor and are popular in Appalachian cuisine. Pickled ramps are also a delicacy that goes well with fatty meats.
Pearl/Boiling Onions
These tiny white onions contain just 6g net carbs for 90g (about 5 onions).
Pearl or boiling onions are ideal for soups, stews, and braises on keto. Or cook them whole in a roasted vegetable medley for a side dish. They have a mildly sweet onion flavor.
Onions to Limit on Keto
While the onions listed above are lowest in net carbs, you can still eat moderate portions of other varieties if they fit your daily carb allowance. Stick to 1/4-1/2 an onion per serving.
However, there are some onion types that are very high carb and should be avoided or limited carefully on keto:
– Sweet onions (like Vidalia): These are higher in sugar and net carbs than other onions, with 13g per medium onion. Save these for an occasional treat.
– Leeks: These large onions have a mild, sweet flavor. A 1/2 cup sliced contains about 5g net carbs.
– Large yellow, white, or red onions: While delicious, one medium onion contains 8-9g net carbs. Stick to 1/4 onion or less per serving.
As you can see, you don’t have to eliminate onions from your keto diet. Just opt for the lowest carb varieties like scallions, shallots, pearl onions, and ramps.
And count net carbs if enjoying onion types with higher carb counts like leeks, sweet onions, and large red, white, or yellow onions. This allows you to fit onions into keto in moderation.
Health Benefits of Onions
Onions provide some great health benefits, so it’s worthwhile including them in a keto lifestyle. Some benefits include:
– Rich in antioxidants like quercetin and sulfur compounds that may fight cancer and heart disease (4, 5).
– Contain prebiotics that feed healthy gut bacteria (6).
– Sulfur compounds may improve liver health and detoxification (7).
– Provide antibacterial and anti-inflammatory benefits (8).
– Linked to improved bone density in animal studies (9).
– May help lower blood sugar levels and fight diabetes (10).
So don’t eliminate onions completely on keto – incorporate keto-friendly varieties regularly to reap their many health perks!
How to Cook with Keto-Friendly Onions
Here are some tips for cooking with low-carb onion varieties on the keto diet:
– Use scallions widely – add them raw to salads, tacos, burgers, dips, dressings, and stir-fries.
– Saute shallots in butter or olive oil and add them to proteins or roasted veggies.
– Make French onion soup or stews using pearl onions.
– Roast pearl onions whole as a side dish.
– Add sliced ramps to scrambled eggs.
– Pickle scallions, shallots, or ramps to use as a crunchy, flavorful topping.
– Use scallion greens or chopped ramp leaves as fresh herb seasoning.
– Caramelize shallots in butter for an intense, sweet flavor to top keto-friendly flatbreads, tarts, etc.
– Make compound butter with ramps or scallions.
– Add thinly sliced shallots or scallions on top of keto pizza or flatbreads before baking.
– Make vinaigrettes with shallot-infused vinegar or sautéed shallots.
Keto Recipes with Low-Carb Onions
Here are some delicious keto recipes featuring onion varieties that are lower in carbs:
Keto French Onion Soup
– Ingredients: beef broth, thyme, pearl onions, butter, olive oil, salt, pepper
– Instructions: Caramelize pearl onions in butter and olive oil. Add broth and simmer. Top bowls of soup with sliced gruyere or Parmesan cheese.
Keto Scallion Pancakes
– Ingredients: almond flour, eggs, scallions, garlic, ginger, sesame oil, coconut oil
– Instructions: Mix almond flour, eggs, scallions, and seasonings. Form into pancakes and pan fry in coconut oil until crispy.
Keto Shallot and Rosemary Roasted Chicken Thighs
– Ingredients: chicken thighs, shallots, rosemary, olive oil, salt, pepper, lemon
– Instructions: Roast chicken thighs topped with shallots, rosemary, and seasonings. Squeeze lemon over finished dish.
Keto Ramp and Asparagus Sheet Pan Dinner
– Ingredients: asparagus, ramps, olive oil, garlic, salmon fillets, salt, pepper, lemon
– Instructions: Toss asparagus and ramps in olive oil and roast. Add salmon fillets and roast until cooked through. Squeeze lemon over top.
Keto Pickled Red Onions
– Ingredients: red onion, apple cider vinegar, water, salt, peppercorns, bay leaf
– Instructions: Thinly slice red onions and pour over apple cider vinegar mixture. Refrigerate 1-2 days to pickle.
Tips for Reducing Onion Carbs
Here are some preparation tips to reduce the carb count when cooking with higher-carb onion varieties:
– Choose smaller onions, which have fewer net carbs than large ones.
– Dice or slice onions thinly to stretch them further.
– Saute, roast, or caramelize onions to reduce their mass and concentrate the flavor.
– Pickle onion slices to extract moisture – this results in a strong, concentrated flavor so you eat less.
– Dehydrate onion slices in the oven or food dehydrator to create crispy onion flakes.
– When adding raw onion to dishes like salads and salsas, use very finely minced onion to spread the flavor further with smaller amounts.
– Mix diced onions with riced cauliflower as a lower-carb substitution for plain white rice.
– Add onion powder to recipes instead of fresh onions to avoid the carbs but still get onion flavor.
With smart preparation techniques, you can still enjoy onions on keto without going over your carb limit!
Sample Menu with Keto Onions
Here is a one-day keto menu incorporating some onion variety recipes:
Breakfast:
– Keto scallion pancake with fried eggs
– Butter coffee with MCT oil
Lunch:
– Tuna salad lettuce wraps with minced shallots
– Side salad with scallion vinaigrette
Dinner:
– Keto French onion soup
– Herb-crusted lamb chops with roasted pearl onions
– Sauteed ramps with mushrooms
Dessert:
– Keto pecan pie bars with caramelized shallots
As you can see, enjoying a variety of keto-friendly onion dishes is totally doable within a day!
FAQ
Here are answers to some frequently asked questions about onions on the keto diet:
Are onions keto-friendly?
Some onions like scallions, shallots, ramps, and pearl onions are low enough in carbs to fit a keto diet. Larger onion varieties can also be eaten in moderation by counting net carbs.
Can you eat onions on keto?
Yes, you can eat certain types of onions on keto. Opt for scallions, shallots, ramps, and pearl onions as the best low-carb choices. Monitor portions of higher-carb varieties.
What’s the lowest carb onion?
Scallions (green onions) are the lowest carb onion variety, containing just 1g net carb per serving. Shallots and ramps are also lower in carbs than other larger onion types.
Are red or white onions better for keto?
In terms of carb count, there is no significant difference between most yellow, white, and red onion varieties. Choose based on your taste and recipe needs.
Can I use onions on keto?
Yes, you can use onions in keto cooking. Focus on scallions, shallots, pearl onions, and ramps. And count carbs/portions when cooking with higher-carb onions.
Are Vidalia onions keto friendly?
No, Vidalia and other sweet onions are higher in sugar and carbs than regular onions. Enjoy them occasionally in small amounts, but they are not keto-friendly overall.
Is it ok to eat onions on keto?
Yes, it’s 100% ok to eat certain types of onions on keto, like scallions, shallots, and ramps. Moderate your portions of higher-carb onions to keep net carbs low.
Conclusion
You can definitely incorporate onions into a keto diet – in moderation and by making smart choices. Opt for scallions, shallots, ramps, and pearl onions as the best low-carb options.
Be mindful of portions when using larger yellow, white, red, and sweet onions, which contain more carbs. Preparation techniques like slicing thinly can also help keep carb counts down.
Include onions to add delicious flavor and enjoyment to keto recipes. Just focus on the lowest carb varieties and watch your net carb intake. This allows you to reap the many health benefits of onions even while on a ketogenic diet.