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With a pungent aroma and dozens of uses, onions are a staple food in most diets. But, are onions keto? Let’s discuss answers to “how many carbs in onions?” and the best ways to enjoy onions on keto.
Got more keto food questions? Use this jumbo keto food list to find answers, or try referencing these easy-to-use keto cheat sheets.
Are Onions Keto Friendly?
Yes, onions are keto! Net carbs in onions are low enough that you can enjoy them regularly, as long as you keep serving sizes in check.
Just keep in mind, onions are one of those keto vegetables where carbs can add up fast.
How Many Carbs In Onions?
Do onions have carbs? Yes, but it’s easy to keep them in check. On average, one whole raw onion contains 13.8 grams of total carbs [*] — but it’s unlikely you’ll eat a whole onion in one sitting! (Just like you wouldn’t eat a whole head of garlic at once… right? ;))
What about net carbs in onions? Since they have a small amount of fiber, the average whole onion contains 11.3 grams of net carbs. Let’s talk more about specific varieties of keto onions so you can find the best one for your recipes.
How many carbs in red onion?
If onions in general are low in carbs, is red onion keto? Yes! You can enjoy 1/4 of a red onion for 4.9 grams total carbs and 3.8 grams net carbs [*] .
How many carbs in green onions?
Are green onions keto? Yes — in fact, they’re the lowest carb onion. You can enjoy 1/4 cup of green onions for 1.8 grams total carbs and 1.2 grams net carbs [*].
How many carbs in yellow onion?
You can have yellow onions on keto, too. 1/4 of a yellow onion clocks in at 3.1 grams total carbs and 2.4 grams net carbs [*].
How many carbs in white onions?
White onion carbs are low. You can have roughly 1/4 of a white onion for 2.6 grams total carbs and 2.2 grams net carbs [*].
Keto Onion RecipesPin It For Later!
Keto Recipes With Onions
Now that you have a thorough answer to “How many carbs do onions have?”, you can enjoy them in these keto onions recipes!
Keto Onion Rings
Carbs in onion rings are low, IF you know how to make them right! Use this recipe to learn the secrets.
Get The Keto Onion Rings Recipe
Keto French Onion Soup
Can you have onions on keto when they’re in a soup? Absolutely — see how with this mouthwatering dish.
Get The Keto French Onion Soup Recipe
Are caramelized onions keto? They can be! See how to use them in this easy recipe.
Get The Caramelized Onions Recipe
Keto Blooming Onion
Is onion keto when you prep it like this? Maybe not if you get it at a restaurant, but you can easily make it keto with the crispy coating in this recipe.
Get The Keto Blooming Onion Recipe
Keto French Onion Dip
No powdered soup mix or funky ingredients here — this real food dip is loaded with flavor from caramelized onions.
Get The French Onion Dip Recipe
Smothered Pork Chops With Onion Gravy
Comfort food at its finest — tender pork chops cook away in a rich, onion-based gravy.
Get The Smothered Pork Chops Recipe
Keto Egg Drop Soup
Simple, yet bursting with flavor! The green onions in this dish add a little extra zing to every spoonful.
Get The Keto Egg Drop Soup Recipe
Thinly sliced veggies, including onions, roast away with an herby tomato sauce. Easy and satisfying!
Get The Keto Ratatouille Recipe
Creamy Cucumber Salad
Loaded with creamy texture and CRUNCH! Red onions are the ultimate choice for adding zesty flavor to the dressing.
Get The Cucumber Salad Recipe
Cheese Ball With Bacon And Green Onion
The only way to make a cheese ball better? Coat it in bacon, nuts, and green onions!
Get The Cheese Ball Recipe
Conclusion: Can You Eat Onions On Keto?
Yes! Carbs in onions are low enough to enjoy frequently. Keep carbs in check with keto onions by keeping portions smaller, and using them in recipes to lower their carb count even more.
FREE PRINTABLE: LOW CARB & KETO FOOD LISTGET IT NOW
ARRGH ! Ive been eating onions thinking no carbs! I usually have them for breakfast with eggs and with hamburgers using them as a bun!
What about sweet vidalia onions? I love cooking with them. They have a net carb of 6-g per 1/2 cup (80-grams) giving them a carb factor of only 0.075.
What I have found is that even when the nutrition facts label on food items indicates it has way more net carbs than you’re willing to consume in one serving, you have to ask yourself, are you the only one eating this? How many servings is this for? Most meals are spread out over a few days between 2 to 3 people, leaving the carb intake in each person way lower than what the label indicates.
That is something I have to keep reminding myself because I often forget that when reading the nutrition facts.
Wholesome Yum M0
Hi Kazy, Sweet Vidalia Onions are higher in carbs than a white onion and come in at 16 total carbs (13 net carbs) for 1 medium onion. It’s really up to you if you want to use the higher carb varietal. Depending on how much you use, you can definitely work it into a keto meal without huge consequences. You absolutely right, always take into consideration how much you will use and how many servings a recipe will make using this ingredient. I hope this helps.