Are Onions Keto-Friendly?

Yes, onions are keto and can fit into your diet if consumed moderately, as they have a fair amount of carbs.

Keto if Limited 

• The carbs of onions can add up fast.
• Onions have a fair amount of net carbs (7.64g per 100g), and you, therefore, need to be mindful of your serving sizes not to exceed the daily carb limit of 20–30g.

Low in Fats

• Onions are low in fats, and you, therefore, need to supplement them with food sources rich in healthy fats to allow your body to burn clean fuel on keto. Green onions can also be eaten while on keto.
• Examples of foods rich in healthy fats are chia seeds, coconuts, unrefined coconut oil, nuts, and butter.

Natural and Whole Food

• Onions are natural and whole food packed with nutrients. They are rich in vitamins, minerals, and fiber.
• It is particularly rich in vitamin C, which helps in boosting immune health, iron absorption, and tissue repair. It also contains vitamin B, which plays a central role in producing red blood cells, nerve function, and boosting the body’s metabolism.
• They are rich in antioxidants that help fight inflammation and reduce cholesterol levels. This helps lower blood pressure, the risk of heart disease and helps in weight management.
• Onions have specific compounds such as sulfur and quercetin associated with antidiabetic effects. They are also rich in prebiotics and fiber, known to improve gut health. They also have antibacterial properties that fight bacteria associated with stomach ulcers and some digestive cancers.
• They are not processed and are free of harmful non-keto ingredients like highly refined oils, artificial sweeteners, and additives. Hence, onions can fit into a keto diet if consumed in moderation. However, this does not apply to onion rings, which are high in saturated fat and carbs.