Onions are a popular vegetable used in many dishes. Boiled onions, without salt, provide 14 calories per 1 slice large (1/4" thick).

In addition to being low in calories, boiled onions are also low in fat and contain beneficial nutrients such as vitamin C, potassium, and fiber.

In this article, we'll explore the calorie content, nutrient profile, health benefits, and provide some low-calorie onion recipes to try at home.

Calories in Boiled Onions

Boiled onions are a low-calorie vegetable option, providing only 14 calories per 1 slice large (1/4" thick) serving. This makes them a great choice for those looking to reduce their calorie intake. However, it's important to note that adding salt or cooking the onions in oil may increase the calorie content.

Fat, Protein & Carb Content

Boiled onions are low in fat, with only 0.1 grams per 1 slice large serving. They also contain a small amount of protein (0.4 grams) and carbohydrates (3.4 grams). The low carbohydrate content makes boiled onions a great option for those following a low-carb or keto diet.

Vitamins and Minerals in Boiled Onions

Boiled onions are a good source of vitamin C, providing 8% of the recommended daily intake per 1 slice large serving. They also contain small amounts of other beneficial nutrients such as potassium and fiber. Adding onions to your diet can help boost your immune system and promote digestive health.

Dietary Fiber Content

Boiled onions contain a small amount of dietary fiber, with 0.6 grams per 1 slice large serving. While this may not seem like a lot, adding onions to your diet can contribute to your overall fiber intake. Fiber is important for maintaining a healthy gut and can help reduce the risk of chronic diseases such as heart disease and diabetes.

Health Benefits of Onions

In addition to providing beneficial nutrients, onions also have several health benefits. They have anti-inflammatory properties and may help reduce the risk of certain types of cancer. Onions also contain compounds that may improve heart health and help regulate blood sugar levels.

Low-Calorie Onion Recipes

Boiled onions can be used in a variety of dishes, from soups and stews to salads and sandwiches. Here are a few low-calorie onion recipes to try: - Onion and Tomato Salad: Slice boiled onions and tomatoes and top with a simple vinaigrette. - Onion Soup: Saute onions and garlic in a pot, then add vegetable broth and simmer until tender. Serve with crusty bread.

Onions for Weight Loss

Boiled onions are a great vegetable option for those looking to lose weight. They are low in calories and can be used in a variety of dishes to add flavor without adding excess calories. Try adding boiled onions to your salads, soups, and sandwiches for a low-calorie alternative to high-fat ingredients.

Onions for Heart Health

Onions contain compounds that may improve heart health, such as quercetin and sulfur compounds. Adding onions to your diet can help lower cholesterol levels and reduce the risk of heart disease. Incorporate boiled onions into your meals to reap the heart-healthy benefits.

Cooking Tips for Boiled Onions

To boil onions, start by peeling and slicing them into 1/4" thick slices. Place the onions in a pot and cover with water. Bring the water to a boil, then reduce the heat and simmer for 10-15 minutes, or until the onions are tender. Be careful not to overcook the onions, as this can make them mushy and unappetizing. Use boiled onions in your favorite dishes as a low-calorie and flavorful ingredient.

Different Types of Onions

There are many different types of onions, each with their own unique flavor and texture. Some popular varieties include: - Yellow Onions: These onions are the most commonly used cooking onion and have a slightly sweet and pungent flavor. - Red Onions: These onions have a mild and sweet flavor and are popular in salads and sandwiches.