Ingredient FAQ: Red Onion

January 31, 2023

Published: January 30, 2023

Updated: April 20, 2023

Kyla’s recipes are full of delicious ingredients that have lots of health benefits! We’ll highlight some of them in blog posts so you can learn more about what makes them so healthy. Most people either love or hate onions – after all, their strong flavor and tear-inducing smell can be unpleasant sometimes. Hopefully, you like them because they are a very healthy food! In this blog post, we’ll tell you about the health benefits of eating red onions.

Red onions

The Basics

Onions are members of a type of plant that also includes garlic, shallots, leeks, and chives. They have been used for years for their medicinal value. Onions can be consumed raw, cooked, and in powder form. There are several different types that vary slightly in flavor and appearance; these include red/purple, yellow, white, and green.

Nutrition Profile

Onions are just as strong in nutrient content as they are in their smell and flavor. They are very low in calories – one medium red onion has only 44 calories! A medium red onion has 11 grams of carbohydrates, 3 grams of fiber, 1 gram of protein, and no fat, sodium, or cholesterol.1 They are good sources of vitamins B6 and C, folate, potassium and antioxidants.2

Health Benefits

Adding red onions to your diet is a great way to increase your vitamin intake and make your meal healthier. They are a good source of fructans, a type of fiber that feeds the “good” bacteria living in your gut.3 Red onions are very high in antioxidant and anti-inflammatory properties. As a result, they are great for your heart health and may even help lower your risk for certain kinds of cancer.2

What Makes Red Onions Different From Other Onions?

Red onions differ from other onions in ways besides their bright color. Red and white onions are about the same in calorie count, but red onions contain more vitamins and nutrients.4 The red variety has a little bit more fiber and is higher in certain antioxidants. One of these, quercetin, helps maintain good heart health and lower your risk for heart disease and some cancers.2 Another antioxidant, anthocyanin, is what gives red onions their distinctive color. It is a very strong and healthful antioxidant.5

Serving Suggestions

Red onion rings

Most people aren’t going to want to eat a whole red onion raw. There are many ways to eat red onions to get their healthful benefits without overpowering your tastebuds. Eating red onions raw is preferable to cooking them because the cooking process can reduce some of their healthful properties, like beneficial sulfur compounds.6 Sliced or chopped raw red onions make a healthy and flavorful addition to sandwiches, wraps, salads, and pasta dishes. They can also be marinated or pickled and turned into a savory side dish. Or if you prefer them cooked, add them to soups and stir-frys.

Are There Risks to Eating Red Onions?

The biggest risk of eating red onions is obvious – they can cause bad breath and body odor that may linger for a while. This isn’t exactly a health risk, but it can be uncomfortable. Allergies to onions are rare, but possible. Some people have a digestive intolerance to eating onions and experience an upset stomach, heartburn, or gas when they eat them. Onions contain FODMAPs, a type of carbohydrate and fiber that many people are not able to eat (especially those with irritable bowel syndrome, or IBS). FODMAPs are known to cause bloating, gas, cramping, and diarrhea. If you know you are sensitive to FODMAPs, you should avoid eating red onions.3

Onions are famous for causing your eyes to water while you’re chopping them. This is because they release a gas when chopped that irritates your eyes. You can reduce the chances of this happening by chopping onions under running water and leaving the end of the onion intact. If you find that it irritates your mouth to eat raw onions, try eating them only after they’ve been cooked instead.

Substitutes for Red Onion

Whether you don’t like the taste of red onions or don’t want to deal with the hassle of chopping them, there are plenty of alternatives out there. Other varieties of onions, including white, yellow, and green, often make good substitutes for red onion. However, green ones will not have the same crunch. Chives, leeks, and shallots have a similar flavor and texture as red onions. Chives and shallots are good cooked or raw, but leeks are only good cooked. Garlic can also be a suitable substitute for red onion.

You might be able to use onion powder in place of red onion in some dishes, especially cooked ones. 

Celery and fennel are milder in flavor than onions, but still have the same delicious crunch. They are good both cooked and raw and can be better for people who have an intolerance to eating onions.

Red onions

Summary

Red onions are high in antioxidants and vitamins, but low in calories. They are full of heart-healthy properties that have a lot of benefits. Eating red onions may cause uncomfortable digestive symptoms in some people, but there are plenty of healthy alternatives out there.

Want more? Take charge of your health and longevity with Kyla’s Longevity program! Our expert team, including a registered dietitian, provides comprehensive support on your journey to living a long, healthy life. Discover your personalized nutrition and wellness plan tailor-made for you today!

References

  1. U.S. Department of Agriculture. Fresh red onions. FoodData central. Published April 1, 2019. Accessed April 20, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/454089/nutrients
  2. Marefati N, Ghorani V, Shakeri F, et al. A review of anti-inflammatory, antioxidant, and immunomodulatory effects of Allium cepa and its main constituents. Pharm Biol. 2021;59(1):287-302. doi:10.1080/13880209.2021.1874028
  3. Fedewa A, Rao SSC. Dietary fructose intolerance, fructan intolerance and FODMAPs. Curr Gastroenterol Rep. 2014;16(1):370. doi:10.1007/s11894-013-0370-0
  4. Onion nutrition. National Onion Association. Published October 26, 2019. Accessed April 20, 2023. https://www.onions-usa.org/all-about-onions/onion-nutrition/
  5. Samota MK, Sharma M, Kaur K, et al. Onion anthocyanins: Extraction, stability, bioavailability, dietary effect, and health implications. Front Nutr. 2022;9:917617. doi:10.3389/fnut.2022.917617
  6. Are raw onions more nutritious than cooked onions? Tufts Health & Nutrition Letter. Published July 7, 2015. Accessed April 20, 2023. https://www.nutritionletter.tufts.edu/general-nutrition/are-raw-onions-more-nutritious-than-cooked-onions/
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