Putting together your weight loss diet can be a challenge with all the possibilities. What about onions, are they good for weight loss or fattening?
Onions are the popular vegetable with many layers. While most people won’t eat onions just on their own, they play a role in many different dishes.
Like most vegetables, many people will benefit in terms of weight loss by implementing more onions in their diet. Find out just how good onions are and how you want to consume them for more weight loss.
Micronutrients in onions
The first thing to look at is the amount of micronutrients in onions.
Micronutrients are a group of nutrients your body absolutely needs to survive and thrive. Micronutrients include vitamins and minerals. These are involved in basically every aspect of your health, including weight loss.
100 grams of raw onions provides you with approximately (1):
- Vitamin C: 12% of the DV (Daily Value)
- Vitamin B6: 6% of the DV
- Manganese: 6% of the DV
- Folate: 5% of the DV
And a few other vitamins and minerals in less significant amounts. These are not very large amounts of vitamins and minerals compared to most whole foods.
If you want to add a lot more vitamins and minerals to your diet, onions are not your best food choice.
Onions also contain certain kinds of antioxidants, substances that help your body deal with oxidative damage. It is not entirely clear if and to what extent antioxidants help weight loss.
Fiber in onions for weight loss
Another very important factor for weight loss is the amount of fiber in your food.
Onions contain around 1.7 grams of fiber per 100 grams.
That’s a decent amount of fiber per 100 grams compared to many whole foods.
Fiber has multiple benefits for weight loss. First of all, it feeds your microbiome, the microbes that live in your intestines. The health of your microbiome influences your body’s health and weight. Feeding it well is usually not a bad idea.
Fiber also helps you feel less hungry without adding a lot of calories to your diet. Hunger and cravings can be a big pitfall for people trying to lose weight, so avoiding this is a big plus.
With the amount of fiber in onions you can reduce the time you spend craving for food a good amount.
Do onions help you lose weight?
Before knowing whether or not onions deserve a spot in your weight loss diet you still need a final piece of the puzzle. The number of calories in onions.
Onions contain 40 calories per 100 grams. 36.1 of these calories come from the carbohydrates (9.3 g per 100 grams of which 1.7 g fiber).
You should be able to fit in some onion in low carb diets like the keto diet.
There are vegetables lower in calories than onions but onions are still generally very low in calories. Fruits, legumes, meats, and everything in between are usually higher in calories than onions.
Onions are a very low-calorie food that can help you feel fuller with its fiber content. This can help you avoid higher-calorie foods. For most people that, and thus eating more onions, is enough to help them lose weight.
If you don’t like onion you don’t have to go out of your way to force it into your daily eating habits, onions are not a unique weight loss food. There are other foods that are just as good, or even better for weight loss.
If you are gaining weight while eating onions, the first place to look at is the rest of your diet and other lifestyle habits. Onions are generally not fattening.
Is it good to eat onions every day?
Nutrition is always a bit of a puzzle in terms of what the perfect diet looks like. It’s a pretty individual thing.
Consuming enough vitamins and minerals is important for both your short and long-term health and weight loss. Onion alone won’t be nearly enough to reach your daily vitamin and mineral goals so you will have to eat other nutritious foods as well.
A typical serving size for onions is about 1 cup which is about 115 grams of onions. This is about one medium onion.
Some people use this serving size as a daily recommendation for everyone but every situation is different.
If you are close to your daily vitamin and mineral goals you can see how much onion still fits within your daily calories. The amount will be different from individual to individual from day to day, it can be 0 too.
How to eat onions for weight loss
You can implement onions in different ways into your diet. Some are better than others for weight loss. You can theoretically eat onions raw or cooked on their own but most people like them a lot more as an ingredient in other recipes.
Here are some examples of weight loss friendly recipes you can add onions to:
How good a recipe with onion is for weight loss depends mostly on the other ingredients which will likely be present in bigger quantities.
You generally want to avoid dishes like onion rings when trying to lose weight. By adding batter and deep-frying onions you transform it from a healthy vegetable into an unhealthy, high-calorie snack.