Carbs in onions

Carbs in onions DEFAULT

Why are onions good for you?

Onions belong to the Allium family of plants, which also includes chives, garlic, and leeks. These vegetables have characteristic pungent flavors and some medicinal properties.

Onions vary in size, shape, color, and flavor. The most common types are red, yellow, and white onions. The taste of these vegetables can range from sweet and juicy to sharp, spicy, and pungent, often depending on the season in which people grow and consume them.

Farmers have cultivated allium vegetables for centuries. According to the Food and Agriculture Organization of the United Nations, China is the biggest producer of onions worldwide.

It is common knowledge that chopping onions causes watery eyes. However, onions may also provide potential health benefits. These may include reducing the risk of several types of cancer, improving mood, and maintaining skin and hair health.

In this article, we discuss the possible benefits of onions, their nutritional content, and how to include more of them in the diet.


Onions might have positive effects on several different aspects of health.

Cancer prevention

Researchers have examined allium vegetables extensively in relation to cancer, especially stomach and colorectal cancers.

A 2019 study in the Asia Pacific Journal of Clinical Oncology compared 833 people with colorectal cancer with 833 people who did not have the disease.

The researchers found that the risk of colorectal cancer was 79% lower in those who regularly consumed allium vegetables, such as onions.

Experts do not fully understand the exact mechanism by which some compounds in onions inhibit cancer. Some hypothesize that onions inhibit tumor growth and cell mutation.

One cup of chopped onions also provides at least of an adult’s recommended daily intake of vitamin C. As , this vitamin helps counter the formation of free radical compounds that have links to cancer.

One found a general relationship between an increased consumption of allium vegetables and a reduced risk of cancer, especially cancers of the stomach and gastrointestinal tract.

The authors note that there are compounds called organosulfurs in onions, some of which suppressed aspects of tumor growth. However, they conclude that not all organosulfurs have antioxidant properties.

Further research is necessary to confirm which compounds in onion have protective effects against cancer.

The review also highlighted gaps in the research to date. The authors suggested that onions and other allium vegetables do not prevent cancer in isolation but work in tandem with other lifestyle factors to reduce the risk.

They also advised that while research has revealed some associations between allium vegetable consumption and reduced cancer risk, the amount that a person needs to consume to get the maximum benefit is not yet clear.

Skin and hair

As a good source of vitamin C, onions may support the building and maintenance of collagen.

Collagen provides structure to skin and hair.

Blood pressure moderation

A found that quercetin, a compound in onion skin, had links to lower blood pressure when the researchers extracted it and administered it as a supplement.

However, the study did not examine the potential effects on blood pressure of eating onion as part of the diet rather than taking quercetin in supplement form.


Onions are a nutrient-dense food, meaning that they are high in vitamins, minerals, and antioxidants while being low in calories.

One cup of chopped onion :

  • 64 calories
  • 14.9 grams (g) of carbohydrate
  • 0.16 g of fat
  • 0 g of cholesterol
  • 2.72 g of fiber
  • 6.78 g of sugar
  • 1.76 g of protein

Onions are a good source of , according to the recommended daily allowance (RDA) and adequate intake (AI) values from the :

NutrientPercentage of daily requirement in adults
Vitamin C (RDA)13.11% for males and 15.73% for females
Vitamin B-6 (RDA)11.29–14.77%, depending on age
Manganese (AI)8.96% for males and 11.44% for females

Onions also contain small amounts of:

Why does chopping onions cause tears?

Onions have a reputation for making people cry during the cutting or chopping process. This response occurs due to called syn-Propanethial-S-oxide.

This chemical is a compound liquid that acts as a lachrymatory agent, meaning that it causes tears or stings the eyes.

To reduce tears during chopping, the National Onion Association recommend chilling an onion for 30 minutes then cutting off its top. The person should then peel the outer layer of the onion and leave the root intact, as this part has the highest concentration of lachrymatory agents.

Despite the tears that they can produce, onions can be a healthful addition to any eating plan. However, a person’s overall eating pattern is most important in disease prevention and good health.

Here, learn more about the link between onions and tears.


When selecting onions, people should look for those that are dry and firm with little or no scent before peeling.

Including onion in a dish is a great way to boost the flavor without adding calories, fat, or sodium.

Onions are a staple in many kitchens and complement most dishes. People can use raw chopped onion in a sandwich filling or as a salad topping. This vegetable also makes a tasty addition to salsas and dips.

Healthful recipes that include onions as a primary ingredient include:

They also taste great when people sautee, roast, grill, or caramelize them.

Although onions make a great addition to a balanced, healthful diet, people should eat a variety of foods rather than concentrating on individual options.


Onions, raw

Select portion size:
Nutrition Facts
Portion Size160 g
Amount Per Portion64
% Daily Value *
Total Fat 0.2g0 %
   Saturated Fat 0.1g0 %
Sodium 6.4mg0 %
Total Carbohydrate 15g5 %
   Dietary Fiber 2.7g10 %
   Sugar 6.8g
Protein 1.8g4 %
Vitamin D 0.00mcg0 %
Calcium 36.80mg3 %
Iron 0.34mg2 %
Potassium 234mg5 %
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.
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Onions, raw, calories by source

Onions, raw, percentiles

Badges: low fat

Onions, raw nutrition facts and analysis per serving

Vitamin A, RAE0.00 mcg0 %
  Carotene, alpha0.00 mcg
  Carotene, beta1.60 mcg
  Cryptoxanthin, beta0.00 mcg
  Lutein + zeaxanthin6.40 mcg
  Lycopene0.00 mcg
  Retinol0.00 mcg
Thiamin[Vitamin B1]0.074 mg6 %
Riboflavin[Vitamin B2]0.043 mg3 %
Niacin[Vitamin B3]0.186 mg1 %
Pantothenic acid[Vitamin B5]0.197 mg4 %
Vitamin B60.192 mg15 %
Vitamin B12[Cobalamin]0.00 mcg0 %
  Vitamin B12, added 0.00 mcg
Folate, DFE[Vitamin B9]30.40 mcg8 %
  Folate, food 30.40 mcg
  Folic acid 0.00 mcg
Vitamin C[Ascorbic acid]11.8 mg13 %
Vitamin D0.00 mcg0 %
Vitamin E (alpha-tocopherol)0.03 mg0 %
  Vitamin E, added 0.00 mg
  Tocopherol, alpha 0.03 mg
  Tocopherol, beta 0.00 mg
  Tocopherol, delta 0.00 mg
  Tocopherol, gamma 0.00 mg
  Tocotrienol, alpha 0.06 mg
  Tocotrienol, beta 0.00 mg
  Tocotrienol, delta 0.00 mg
  Tocotrienol, gamma 0.00 mg
Vitamin K0.6 mcg0 %
  Vitamin K (Dihydrophylloquinone) 0.00 mcg
Betaine0.2 mg
Choline9.8 mg

Calcium, Ca36.80 mg3 %
Copper, Cu0.062 mg7 %
Fluoride, F1.8 mcg
Iron, Fe0.34 mg2 %
Magnesium, Mg16.00 mg4 %
Manganese, Mn0.206 mg9 %
Phosphorus, P46.40 mg7 %
Potassium, K233.60 mg5 %
Selenium, Se0.8 mcg1 %
Sodium, Na6.40 mg0 %
Zinc, Zn0.27 mg2 %

Carbohydrate14.94 g5 %
  Fiber2.7 g10 %
  Starch 0.00 g
  Sugars6.78 g
    Fructose2.06 g
    Galactose0.00 g
    Glucose3.15 g
    Lactose0.00 g
    Maltose0.00 g
    Sucrose1.58 g
  Net carbs12.24 g

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Onions, raw contains 64 calories per 160 g serving. One serving contains 0.2 g of fat, 1.8 g of protein and 15 g of carbohydrate. The latter is 6.8 g sugar and 2.7 g of dietary fiber, the rest is complex carbohydrate. Onions, raw contains 0.1 g of saturated fat and 0 mg of cholesterol per serving. 160 g of Onions, raw contains IU vitamin A, 11.8 mg of vitamin C and 0.00 mcg of vitamin D as well as 0.34 mg of iron, 36.80 mg of calcium and 234 mg of potassium. Onions, raw belong to 'Vegetables and Vegetable Products' food category.
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9 foods you didn't realize you could eat on the keto diet, according to experts


keto diet

  • Although many assume that keto-friendly food choices are limited, experts suggest that there are plenty of keto-friendly foods you can add to your diet that will provide lots of fiber and essential nutrients like calcium and zinc.
  • If you are craving chocolate, expert dietitians suggest choosing dark chocolate, as it is usually lower in carbs than milk chocolate.
  • Non-starchy vegetables like spinach are also suitable for a ketogenic lifestyle, as the net carb count for these vegetables usually ranges from less than one gram.
  • Berries are also OK for consumption on the keto diet, as they provide necessary fiber and antioxidants.

Although many assume that keto-friendly food choices are limited to lots of animal protein, low-carb vegetables, and next to no fruit, experts suggest that there are plenty of foods you can add to your diet that will provide lots of fiber and essential nutrients like calcium and zinc.

To bring some new low-carb meal ideas to your plate, we spoke to some experts about all those foods you didn't realize you could eat on the keto diet. Below are some sweet and savory options to definitely give try next time you're feeling creative in the kitchen.  

Always choose dark chocolate.

dark chocolate

Registered dietitian Vanessa Rissetto, MS, RD, CDN, said that chocolate can be part of a ketogenic diet, however, it's important to choose your chocolate with caution.

She advised choosing dark chocolate if you are looking to satisfy your sweet tooth, as she explained that it contains a minimum of 70% of cocoa solids, and one ounce (28 grams) of unsweetened chocolate (100% cocoa) has just 3 grams of net carbs.

Add non-starchy vegetables to your diet.

spinach calcium
Justin Sullivan/Getty Images

Rissetto also recommended adding non-starchy vegetables (think spinach) to your diet, as she said the net carb count for these type of vegetables ranges from less than 1 gram.

Eggs are suitable for a ketogenic lifestyle.

egg carton
Marco Verch/Flickr

"One large egg contains less than 1 gram of carbs and fewer than 6 grams of protein, making eggs an ideal food for a ketogenic lifestyle," said Rissetto. 

Berries are low in carbs and high in fiber.

02_superfoods berries

Rissetto said that berries such as raspberries and blackberries contain as much fiber as digestible carbs. In addition, she said that these tiny fruits are loaded with antioxidants that have been credited with reducing inflammation and protecting against disease.

Squash is a fall and winter seasonal vegetable to take advantage of.

Butternut squash
Frédérique Voisin-Demery/Flickr

"Squash is in season right now, making it a delicious ingredient of low-starch soups and oven-baked side dishes," said Alex Ruani, chief nutrition science educator at The Health Sciences Academy. With only 2 grams of carbs and 14 calories per 100 grams, she noted that squash is a tasty addition to any low-carb regime.

You can eat scallions on the keto diet.

fresh scallions
Flickr/Guy Montag

While many keto dieters try to avoid white or red onions because of their higher sugar content (6 grams per 100 grams), Ruani said that scallions are actually a great onion substitute, as they contain half the sugar amount of onions, but still have a ton of health benefits (think fiber and beneficial sulfur compounds).

"Scallions are an excellent way to top off your keto dishes, soups, and salads for extra flavor," she said.

Chia seed pudding can be the perfect sweet treat you're looking for.

chia pudding

Ruani suggested that maintaining adequate fiber intake when going keto is a must, making chia pudding a sweet way to get fiber and essential nutrients such as omega-3 fatty acids, calcium, and zinc. "You can try making your own by mixing chia seeds, coconut or almond milk, vanilla extract, and stevia in a jar, and then letting the mixture sit in the fridge overnight," she said.

Feel free to whip up a homemade Caprese salad.

Caprese Salad Tomato Mozzarella
Alexis Lamster / Flickr

Ruani explained that Caprese salad can also be a delicious low-carb starter you can easily make it at home with ingredients like fresh tomatoes and mozzarella slices, basil, and a dash of olive oil. "Both tomatoes and mozzarella only have 3 grams of carbs per 100 grams," she said.

Pistachios can keep you fuller longer.

pistachios snack late night
Casey Fleser/Flickr

"Nearly 90% of the fats found in pistachios are the better-for-you mono and polyunsaturated type," said registered dietitian Lori Zanini, RD, CDE. In addition, she explained that pistachios provide a good source of plant-based protein and fiber, which can help keep you fuller longer throughout the day.


How Many Carbohydrates Are in a Yellow Onion?

Healthy adults should obtain between 45 to 65 percent of their total daily calories from carbohydrates, says the Mayo Clinic. The key to getting the most nutrition out of your carbohydrates -- and to avoid weight gain from too many empty calories -- is to pick foods that are rich in complex carbohydrates and low in simple sugars. Yellow onions, like most other fresh vegetables, are a good choice.

Total Carbohydrates

A 1-cup serving of chopped, sauteed yellow onions contains 7 total grams of carbohydrates. This amount supplies approximately 2 percent of the recommended daily allowance of carbohydrates for adults. Each cup of yellow onion has 115 calories, with 27 calories provided by carbohydrates, or about 24 percent of a yellow onion's total caloric content. Compared to foods like apples, corn, bananas, bread, orange juice, beans and rice, yellow onions have a very low concentration of carbohydrates.

Complex Carbohydrates

Of the total carbohydrates contained in a 1-cup serving of yellow onions, 1.5 grams are from the complex carbohydrate dietary fiber. Dietary fiber is made up of soluble and insoluble fiber, and onions contain some of both. According to a 2017 study published in the medical journal "Clinical Nutrition", fiber intake lowers the chances of developing metabolic syndrome, a set of risk factors that raises the risk of chronic conditions like heart disease, stroke, and type 2 diabetes. Fiber works by controlling weight gain, high blood cholesterol, high triglycerides, high blood sugar, and high blood sugar. The amount of fiber contained in each cup of sauteed yellow onions fulfills nearly 5 percent of an adult's daily required intake. Onions do not contain starch, the other main form of complex carbohydrate.

Simple Carbohydrates

Simple carbohydrates in produce like yellow onions are naturally occurring simple sugars. A 1-cup serving of chopped yellow onions contains trace amounts of the simple carbohydrates sucrose, glucose and fructose. It does not have any detectable amounts of the sugars lactose and maltose. While the simple sugars in processed foods like commercial cookies, doughnuts and breakfast cereals are high-calorie, low-nutrient and linked to an increased risk of dental cavities, the small amount of sugar in yellow onions does not pose a problem as part of a healthy, balanced diet.

Glycemic Index

The amount and primary type of carbohydrates in foods like yellow onions have a direct bearing on the food's glycemic index. The glycemic index is a measure of how a food affects your body's blood sugar level. A food with a high glycemic index -- 70 to 100 -- causes a sharp spike in your blood sugar soon after consumption. These foods are typically low in fiber and high in starch. If your diet contains too many foods with a high glycemic index, you may be more likely to become obese and develop diabetes. According to "CrossFit Journal," yellow onions have a low glycemic index, under 50. These foods increase your blood sugar gradually and are a good choice for people trying to control their glucose levels.


Writer Bio

Michelle Kerns writes for a variety of print and online publications and specializes in literature and science topics. She has served as a book columnist since 2008 and is a member of the National Book Critics Circle. Kerns studied English literature and neurology at UC Davis.


Onions carbs in

Carbs. Carbohydrates make up about 9–10% of both raw and cooked onions. They consist mostly of simple sugars, such as glucose, fructose, and sucrose, as well as fiber. A 3.5-ounce (100-gram) portion contains 9.3 grams of carbs and 1.7 grams of fiber, so the total digestible carb content is 7.6 grams.

Are cooked onions Keto friendly?

ARE ONIONS CONSIDERED TO BE KETO? On the surface, no, onions are not a keto-friendly food item. They have no natural fat content, like all vegetables, and (nutritionally) are mostly carbohydrates. For reference, an average large onion contains 0g of fat, 14g of carbohydrates, and 2g of protein.

Can I eat onions on a low carb diet?

Onions are a pungent, nutritious vegetable. Although they are fairly high in carbs by weight, they’re usually consumed in small amounts because of their robust flavor. A half cup (58 grams) of sliced raw onions contains 6 grams of carbs, 1 of which is fiber (62).

Do carbs change when cooked?

The results. Eating freshly cooked pasta caused the biggest rise in blood glucose. Eating chilled pasta caused a slightly lower rise. Unexpectedly, pasta that had been cooked, chilled and then reheated caused the lowest rise of all.

Do caramelized onions have carbs?

Cook over a low heat for 10-15 minutes until the onions are soft and caramelized, stirring often. 2.


NutrientValue% Goal
Total Carbs11.5g38.2%
Net Carbs info5.4g18.1%
Diab. Net Carbs info5.5g

Do cooked onions have more carbs than raw?

Carbs. Carbohydrates make up about 9–10% of both raw and cooked onions. … A 3.5-ounce (100-gram) portion contains 9.3 grams of carbs and 1.7 grams of fiber, so the total digestible carb content is 7.6 grams.

Are cucumbers Keto?

The keto diet severely limits your intake of fruits and certain vegetables that are high in carbs. Notably, raw cucumbers are very low in carbs. In fact, 3/4 cup (100 grams) of sliced cucumbers contains only 2 grams of carbs. With 1 gram of fiber, this amount provides about 1 gram of net carbs ( 2 ).

What food has zero carbs?

Food and drinks allowed on a no-carb diet include meat, fish, eggs, cheese, butter, oils, water, and plain coffee or tea. If you’re less stringent, you can also eat nuts, seeds, non-starchy vegetables, and high-fat fruits like avocado and coconut since these foods are low in net carbs.

Are carrots high in carbs?

Raw carrots contain 9 grams of net carbs per cup (122 grams). Although they’re not as high in starch as other root vegetables, they’re still higher in carbs than many non-starchy vegetables.

Can you eat salad on keto?

Salads don’t have to be synonymous with boring diet food. Because the keto diet skimps on carbs, salads are the ideal dish for packing on the protein and staying on the ketogenic course. From egg to cobb, these keto-friendly salads are the perfect side, main, lunch or dinner for all your diet needs.

How many carbs should I eat a day?

The Dietary Guidelines for Americans recommends that carbohydrates make up 45 to 65 percent of your total daily calories. So, if you get 2,000 calories a day, between 900 and 1,300 calories should be from carbohydrates. That translates to between 225 and 325 grams of carbohydrates a day.

Does toasting bread reduce carbs?

A study published in European Journal of Clinical Nutrition in May 2018, found that toasted bread has a lower glycemic index. The glycemic index estimates the effect of a food on your blood sugar level. Toasting bread also lowers the amount of fat in a toast.

What are the two most important changes in carbohydrates caused by heat?

Caramelization and Gelatinization are the two most important changes in carbohydrates caused by heat. Caramelization: the browning of sugars. Gelatinization: occurs when starches absorb water and swell.

What onions are best for Keto?

While many keto dieters try to avoid white or red onions because of their higher sugar content (6 grams per 100 grams), Ruani said that scallions are actually a great onion substitute, as they contain half the sugar amount of onions, but still have a ton of health benefits (think fiber and beneficial sulfur compounds).

Is Cabbage Keto friendly?

Cabbage is delicious when stuffed into keto fajitas, used in soups, or made into coleslaw with a rich, creamy high-fat dressing that’s keto-friendly. It has 2 grams of net carbs per cup shredded, so you can eat a lot in one sitting without falling out of ketosis, says Dixon.

What onion is best for caramelizing?

What’s the Best Onion for Caramelized Onions? Any onion will caramelize, so don’t be shy about experimenting. Yellow and sweet onions, like Vidalia and Walla Walla, caramelize the most readily and are the most versatile in dishes.

Are Onions Keto Friendly? 🤔 How Many Onions Can You Have?

How Many Carbs In Onions? Reveal The Secret

Onions may be indispensable in every kitchen corner.  But do you know how many carbs in onions? Well, follow our article to find out the answer!

Onions are one of the best friends of homemakers and anyone who has a passion for cooking. Without a shade of doubt, onions are very delicious and provide us with a lot of necessary nutrition. If you are a frequent cook, you must acknowledge various ways of consuming onions!

How much tastier it is when you add some onions to your French soup! However, do you have a thorough knowledge of these particular vegetables?

How do onions do good to your health, and what nutrition do they provide? Well, that’s why we are here today to help you have a better understanding of onions, especially the carbohydrate counts! Keep reading to find out how many carbs in onions!

How Many Carbs In Onions?

The answer is in store for you right below! But first and foremost, let’s find out a little bit about onions.

All About Onions

Onions belong to the same family of plants, namely garlic, leeks, and chives, all of which possess characteristic pungent flavors. For preservation, braiding is an excellent idea! But how to braid onions? You can learn various ways of braiding on Youtube right now!

Onions are easily grown, so you can grow them on your own. Well, where to grow onions in Texas? It’s the most common question from gardeners. You should grow them in a dry and cool area with raised beds. Remember to amply water them everyday!

Onions can be classified into different types according to their varied sizes, shapes, colors, and flavors. They have these variations mainly due to the growing and consuming seasons.

However, the most commonly found onions are red, yellow, and white ones. And today, we also mainly focus on the carbohydrate counts of these three types. Well, as you may know, chopping onions may cause watery eyes; however, the benefits they bring are numerous and should not be underestimated.

They may reduce the risks of several types of dangerous diseases such as cancer, lift our spirits and mood, maintain skin and hair health as well! That’s why almost every doctor and dietician advise us to consume a needed amount of onions regularly.

When it comes to nutrition in each kind of food or ingredients, we are in the habit of checking the amount of carbohydrate. This practice is quite understandable because the number of carbohydrates may directly affect our health. Too many carbohydrates are sure to cause various health problems, including elevated blood sugar and diabetes.

So how many carbs are there in onions? Are they suitable for your health?

Carbohydrate Counts In Onions.

As mentioned above, we will divide the category into three main types: white, red, and yellow onions so that it is much easier for you to follow the types you usually consume.

Nevertheless, no matter what type of onions you are consuming, the number of carbs for any kind is equally reasonable. It doesn’t do any harm if used in a moderate amount.

In general, onions are considered relatively low in carbohydrates: just approximately between two and six percent of your daily consumption in every 100 grams.

However, they cannot be called low-carb vegetables, although they have much lower carbohydrate counts than others, such as beets and butternut squash. According to scientists and dieticians’ statistics, onions contain seven to eight grams of carbohydrates in every 100 grams, and you need this.

Therefore, although you have to follow a strict low-carb diet, don’t forget to consume onions for their health benefits.

White Onions

White onions are much more commonly used in most Asian countries than any other type and are also the mildest type of onions. For this reason, they are often used in salads and sandwiches. If you are in favor of eating raw, then white onions are also the best choice!

Besides, white onions contain a high percentage of sugar content and low sulfur content. Therefore, just a one-hour soaking in water can make them taste sweeter and suitable for eating raw.

Overall, it is estimated that the carbohydrate count of white onions is the lowest of the three, with just three percent! They prove to be suitable for anyone who intends to go on a low-carb diet!

Red Onions

Like white counterparts, red onions are quite common in salads and sandwiches. Why? Compared to white onions, they have higher sugar content, despite their sharp flavor and intense smell. Interestingly, the sweetness is their strength! That makes them a prime candidate for pickling, which is sure to be many people’s favorite practices.

The attractive color is also a draw to red onions. Thanks to the color red, red onions not only make the dishes tastier but make them more eye-catching, which other types of onions cannot do.

However, how many carbs in red onions? Red onions contain up to nearly eight percent of carbohydrates in every 100 grams – the highest figure of three types. Therefore, they are not so practical for a low-carb diet.

Yellow Onions

Yellow onions are not a good idea if you want to eat something raw due to their bitter flavor and the effects raw ones make on your noses and taste buds. They have a high sulfur content; thus, they need time to be well cooked to shine their sweetness.

Yellow onions are only suitable for caramelizing and roasting, so use them for the right purposes. In terms of carbs, they have the same figure as red ones: eight percent, and they are not a good idea for dieting.

The Bottom Line For How Many Carbs In Onions?

Well, this is the end of our health-related topics about onions today. We hope that our article may give you a helping hand in taking care of your body and provide you with a piece of basic knowledge about onions – the exceptional and indispensable ingredients in any kitchen corner.

And we bet that from now on, you have already had your answers on how many carbs in onions. As a result, you are more likely to prepare and have a balanced and healthy diet with them!

Onions can do wonders if they are consumed moderately! And one secret is that they are also quickly grown! So you can soon buy them in many grocery stores or grow on your own at home! But how much do onions cost? The prices vary according to how much you buy; however, it’s just affordable and reasonable!

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Now discussing:

Keto Sauteed Mushrooms and Onions

These keto sauteed mushrooms and onions are the perfect topping or side dish for any number of meals. They are easy to make and super delicious!

Keto Sautéed Mushrooms and Onions


Keto sautéed mushrooms and onions are cooked over high heat along with avocado oil and butter. The heat helps to make the mushrooms softer and slightly caramelizes the onions.

The combination of fat, salt, and a slight amount of sugar from the caramelized onions makes this dish incredibly delicious.


Before you set out to make this recipe, make sure you have the following ingredients on hand.

After you have everything on this list, you are set and ready to go!


  1. Begin by slicing the onion half into slices
  2. In a cast iron skillet, combine avocado oil, onions, mushrooms, and fresh ground black pepper
  3. Place the skillet over high heat (or on your outdoor grill)
  4. Stir every few minutes
  5. As the mushrooms and onion begin to soften, add the butter
  6. Continue to stir occasionally to coat the mushrooms and onions in butter
  7. Remove from heat and salt to taste
  8. Serve and enjoy!
Keto Sautéed Mushroom and Onions


Sure, there are several options for ways to enhance the flavor of this dish. They are very simple and require almost no extra effort.

Here is a short list of some options you might consider.

  • Liquid aminos
  • Lime juice
  • Lemon juice
  • Shot of bourbon (make sure to let the alcohol burn off)
  • Minced garlic
  • Diced jalapeno peppers

Keep in mind to keep track of anything you add to your sautéed mushrooms and onions. Just because these add flavor doesn’t mean they also add extra carbohydrates.

On the surface, no, onions are not a keto-friendly food item. They have no natural fat content, like all vegetables, and (nutritionally) are mostly carbohydrates.

For reference, an average large onion contains 0g of fat, 14g of carbohydrates, and 2g of protein. Again, not a keto-friendly food due to the high carb content.

However, it’s how the onion is used that makes it keto or not. Caramelized by itself, it’s not keto. However in a dish like this that adds plenty of added fats, it is acceptable.

And, using only half an onion across several servings lowers the carb count per serving even lower.

Keto Sautéed Mushroom and Onions


There are plenty of ways to incorporate this delicious recipe into other dishes you might fix. They are great as a topping, side, or by themselves!

Here are a few quick and easy ways to use this recipe as part of your next meal!


One of the ways you might find sautéed mushrooms and onions most commonly used in restaurants is on a steak.

If this sounds good to you, simply cook a steak of your choice to your desired level of doneness. Then, ladle a serving of these mushrooms and onions overtop.

To make things even easier, the melted butter from the mushrooms will add extra flavor (and fat) to your steak.

Perfect combo!


This is more commonly referred to a hamburger steak, but it’s really just… a hamburger with extra toppings.

If you don’t have (or want) a proper steak, a nice hamburger will make the perfect meat for these mushrooms and onions.

If you don’t have a pre-made patty, make your hamburger patty from ground beef. 70/30 beef is the perfect beef to use for this thanks to its higher fat content.

Cook the hamburger in the way you prefer (stovetop, griddle, grill, etc.). Then, just like the steak, spoon the sautéed mushrooms and onions overtop.

Voila! Another delicious meal!


One of the often overlooked meats to serve this recipe on is chicken. Chicken is an excellent option that is juicy and delicious, especially with mushrooms and onions added.

Use a cut of chicken of your choice. If you’re only concerned with low-carb, then chicken breast will do just fine. Otherwise, for a juicier, fattier cut, use chicken thigh.

Cook the chicken on a grill or stove and ladle this recipe overtop. Buttery and delicious!

Keto Sautéed Mushroom and Onions


There are tons of great ways to use keto sautéed mushrooms and onions. They are perfect topping for just about any meat and even make a great side dish.

But, if you’re looking for some recipe ideas, here are a few to get you started.

For more ideas, you can check out our recipe index, or check out all of our main course recipes.


Click on the links to see the items used in making this recipe. You can also find these products linked in the recipe below.

  • Cast Iron Skillet – Cast iron cookware is some of the most versatile yet durable cookware on the planet. A cast iron skillet provides more depth than comparable cookware, allowing for plenty of room to stir and cook. Ten inches is a great size, too, and is the size we recommend in a lot of our recipes that utilize cast iron cookware. If you don’t have a piece of cast iron, why not invest in one?
Keto Sauteed Mushrooms and Onions

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  1. Begin by slicing the onion half into slices
  2. In a cast iron skillet, combine avocado oil, onions, mushrooms, and fresh ground black pepper
  3. Place the skillet over high heat (or on your outdoor grill)
  4. Stir every few minutes
  5. As the mushrooms and onion begin to soften, add the butter
  6. Continue to stir occasionally to coat the mushrooms and onions in butter
  7. Remove from heat and salt to taste
  8. Serve and enjoy!

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Nutrition Information
Yield 5Serving Size 1
Amount Per ServingCalories 149Total Fat 15gCarbohydrates 3gProtein 1g

Nutrition facts are provided as a courtesy, sourced from an online food databse. All carbohydrate counts are calculated as net carbs instead of total. Net carb count excludes both fiber and sugar alcohols, because these do not affect blood sugar in most people. We try to be accurate, but feel free to make your own calculations.


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