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Is Onion Keto Friendly?

Not Keto Friendly

Answer: No, onions are not keto-friendly. The high carbohydrate content in onions makes it unsuitable for a keto diet.

Despite their health benefits, onions are high in carbs which can disrupt a ketogenic diet:

  • High in Carbohydrates: With a whopping 83.28 g of total carbohydrates per 100g, onions have a high carb content that is not compatible with the ketogenic diet which generally limits carb intake to under 50g per day.
  • High Sugar Content: Onions also contain a significant amount of sugars, 37.41 g per 100g to be precise, which can increase your daily carb intake and kick you out of ketosis.
  • Low in Fat: The ketogenic diet aims to make your body use fat as a source of energy, but onions contain only 0.46 g of total fat per 100g, which does not support this metabolic state.
  • Fiber Content: Although onions do have a good amount of dietary fiber (9.2 g per 100g), the high carb content still makes it a poor choice for those following a keto diet.

In summary, while onions may be nutritious, their high carb and sugar content makes them a less than ideal choice for those following a keto diet. Therefore, it’s best to consume onions in moderation or look for other low-carb alternatives.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories349
  • % Daily Value *
  • Total Fat 0.46g 1%
    • Saturated Fat 0.08g 1%
  • Cholesterol 0mg 0%
  • Sodium 21mg 1%
  • Potassium 1622mg 47%
  • Total Carbohydrate 83.28g 28%
    • Dietary Fiber 9.2g 37%
    • Sugars 37.41g
  • Protein 8.95g 18%

    * The % Daily Value 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.

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