KETO VERDICTMODERATE
Yellow onions are moderately keto-friendly at ~7.6g net carbs per 100g. Use as an aromatic in small amounts to build flavor without overshooting carbs—think teaspoons/tablespoons, not cups.
Is Onion (Yellow) Keto?
Alliums
Yellow onions are moderately keto-friendly at ~7.6g net carbs per 100g. Use as an aromatic in small amounts to build flavor without overshooting carbs—think teaspoons/tablespoons, not cups.
- Net carbs (100g)7.6g
- Protein (100g)1.1g
- Fat (100g)0.1g
- Keto verdictEnjoy in moderation
NUTRITION FACTS
Per 100g (raw)
Net Carbs
7.6g
Total Carbs
9.3g
Fiber
1.7g
Protein
1.1g
Fat
0.1g
Calories
40
Source: USDA FoodData Central
HOW TO ENJOY IT ON KETO
- Used in small amounts: ~20–30g adds only ~1.5–2g net carbs
- Essential aromatic: Builds depth in soups, sauces, sautés, and roasts
- Caramelization concentrates sweetness—use measured portions
- Prebiotic fibers can support gut health
- Versatile: raw, sautéed, roasted, grilled
- Contains quercetin and other beneficial polyphenols
HEALTH BENEFITS
- Provides quercetin with antioxidant/anti-inflammatory activity
- Sulfur compounds may support heart health
- May help with healthy blood sugar responses when part of balanced meals
- Supports immune function with vitamin C and phytonutrients
- Contains small amounts of chromium which aids insulin function
- Includes B vitamins (like folate) for metabolism
PREPARATION SUGGESTIONS
CARAMELIZED
Slice thin and cook slowly in butter or olive-oil 30–40 minutes until deep golden; a spoonful adds sweet, complex flavor.
SAUTÉED BASE
Dice and gently sauté in fat as the base for soups, stews, and sauces—classic keto aromatics with garlic and celery.
ROASTED
Wedge, toss with olive-oil and herbs, roast at 425°F (220°C) 30–35 minutes until tender and browned.
RAW IN SALADS
Thinly slice and soak in cold water 10 minutes to mellow bite; add for crunch and sharpness.
GRILLED
Thick rounds, brushed with oil, grilled until charred and tender—great on burgers or as a side.
ONION RINGS
Coat rings in seasoned almond-flour and fry/air-fry for a keto-friendly appetizer (watch portions).