Red Onion — Nutrients, Health Benefits, and Shopping Tips
Written by Listonic Team
Last update on September 6, 2024
Red onion nutrients
Nutrition facts
Amount per 100 g
Calories
🔥 40 kcal
| Nutrients per: 100 g | Value | % Daily Value* |
|---|---|---|
| Carbs | 9 g | 3.27% |
| Fiber | 2 g | 7.14% |
| Sugars | 4 g | 8% |
| Glycemic Index | 10 | - |
| Protein | 1 g | 2% |
| Sodium | 4 mg | 0.17% |
| Total Fat | 0 | - |
*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.
10
🟢 Low Glycemic Index
Red onion facts & tips
Health benefits
- Rich in antioxidants such as quercetin, which help protect the body from free radicals and reduce inflammation.
- Supports heart health by helping to lower cholesterol levels and reduce blood pressure.
- Contains essential vitamins and minerals such as Vitamin C, Vitamin B6, and potassium, supporting overall health and well-being.
- Supports digestive health due to its fiber content.
Health risks
- Potential for digestive discomfort such as bloating, gas, or stomach irritation when consumed in large quantities, particularly in individuals sensitive to onions.
- Risk of allergic reactions in some individuals, particularly those allergic to onions or related plants, causing symptoms like itching, swelling, or difficulty breathing.
- Potential for contamination with pesticides if the red onion is not sourced from organic suppliers, which can pose health risks.
- Low nutrient density as red onions are typically used in small amounts as a flavoring or garnish, offering limited vitamins or minerals.
How to choose red onion
Red onions should have a vibrant purple color and firm outer layers, with no signs of soft spots or bruising. The skin should be smooth and tight around the onion, indicating freshness.
Avoid red onions that have begun to sprout or have a musty smell, as these are indicators that the onion is starting to decay. Onions with moldy patches or that are excessively soft should also be avoided, as they will not taste good and may spoil other produce.
How to store red onion
Red onions should be stored in a cool, dry place with good ventilation. Proper storage helps maintain their freshness and flavor for up to a month.
Moisture and lack of air circulation can cause onions to spoil. Avoid storing in plastic bags, which can trap moisture. Ensuring good ventilation keeps them fresh and crisp.
✅ Extra Tip
How long does it last?
Red onion can last for 1-2 months when stored in a cool, dark place with good ventilation. Once cut, it should be refrigerated and used within 7-10 days. Proper storage helps maintain its freshness and flavor.
What to do with leftovers?
Leftover red onion can be used in a variety of fresh and savory dishes. Slice it thinly and add to salads, sandwiches, or wraps for a burst of flavor, or mix it into a salsa or relish with tomatoes, cilantro, and lime juice. Red onion is also great when caramelized and added to pizzas, flatbreads, or burgers.
Use red onion in a quiche or frittata with eggs, cheese, and herbs, or mix it into a pasta salad with fresh vegetables and a tangy dressing. If you have a lot of red onion, consider pickling it with vinegar, sugar, and spices for a tangy topping for tacos or sandwiches. Red onion can also be roasted with olive oil and herbs for a simple side dish or used as a topping for grain bowls or roasted meats. For a quick snack, enjoy red onion with cheese and crackers, or mix it into a salad with greens and a citrus vinaigrette.
👨⚕️️ 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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