Crispy Onions — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 5, 2024
Crispy onions nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 600 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 43 g | 15.64% |
| Fiber | 9 g | 32.14% |
| Sugars | 0 g | - |
| Glycemic Index | 45 | - |
| Protein | 6 g | 12% |
| Sodium | 20 mg | 0.87% |
| Total Fat | 46 | 58.97% |
*The % of Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
9 g
🥔 Good Fiber Content
45
🟢 Low Glycemic Index
Crispy onions facts & tips
Health benefits
- Provides flavor and texture to various dishes, making them more enjoyable and palatable.
- Contains some fiber, which supports digestive health and regular bowel movements.
- Rich in antioxidants such as quercetin, which help protect the body from free radicals and reduce inflammation.
- Versatile topping that can enhance the flavor of salads, casseroles, and other dishes.
Health risks
- High fat content particularly in fried crispy onions, which can raise cholesterol levels and increase the risk of heart disease when consumed frequently.
- High sodium content in many commercial crispy onion products, which can contribute to hypertension and increased cardiovascular risks.
- High calorie content which can contribute to weight gain if consumed frequently or in large portions, particularly as a topping for dishes.
- Low nutrient density as crispy onions are often made from refined flour and oil, offering limited vitamins or minerals.
How to choose crispy onions
Crispy onions should be golden-brown and have a light, crunchy texture. The pieces should be uniform in size and not clumped together, ensuring they are fried properly.
Avoid crispy onions that are overly dark or taste burnt. Containers that are not sealed or have moisture inside should also be avoided, as the onions may become soggy and lose their crispness.
How to store crispy onions
Crispy onions should be stored in an airtight container at room temperature. Proper storage keeps them crunchy and flavorful for several weeks.
Moisture can cause crispy onions to become soggy. Avoid storing them in humid environments or near strong-smelling foods. Ensuring the container is tightly sealed will maintain their quality and crunch.
✅ Extra Tip
How long do they last?
Crispy onions can last for 6-12 months when stored in an airtight container in a cool, dark place. Proper storage helps maintain their crispiness and flavor. Always ensure the container is tightly sealed to keep them fresh.
What to do with leftovers?
Leftover crispy onions can be used in a variety of savory and crunchy dishes. Sprinkle them over salads, soups, or casseroles for added texture and flavor, or mix them into a pasta dish with your favorite sauce. Crispy onions are also great when used as a topping for burgers, sandwiches, or hot dogs.
Use crispy onions in a green bean casserole by mixing them with green beans, cream of mushroom soup, and cheese, then baking until bubbly. If you have a lot of crispy onions, consider making a batch of crispy onion dip by mixing them with sour cream, mayonnaise, and spices, perfect for serving with chips or vegetables. Crispy onions can also be used as a topping for pizzas or flatbreads, or mixed into a stuffing with breadcrumbs, herbs, and dried fruits. For a quick snack, enjoy crispy onions with cheese and crackers, or mix them into a trail mix with nuts and pretzels.
👨⚕️️ Medical disclaimer
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Listonic Team
Fact-checked
Our editorial team checked this article to make sure it was accurate at the time of publishing it.
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