Onions have a complex flavor that can be described in various ways. Raw, their taste is quite strong and sulfury, even bringing tears to some eyes. However, onions transform when cooked, becoming sweeter and mellower.
Interestingly, an onion’s aroma and flavors depend on freshness and soil sulfur content. As members of the allium family along with garlic and shallots, onions get their zest from an enzymatic reaction involving sulfur compounds.
The technique used in cooking also influences an onion’s character. Finely dicing adds more savor than chunkier cuts due to increased surface area exposing flavor. What’s more, yellow, red and shallots each carry unique profiles, with some rowdier raw yet others gentler and sweeter.
What Are the Benefits of Onions?
Onions are packed with essential nutrients that contribute to overall health. Here are some of their key benefits:
1. Boosts Immunity
✔ Rich in Vitamin C and antioxidants, onions help strengthen the immune system.
✔ Contains quercetin, a powerful antioxidant that fights infections and inflammation.
2. Supports Heart Health
✔ Helps lower bad cholesterol (LDL) and increases good cholesterol (HDL).
✔ Contains flavonoids that reduce blood pressure and improve circulation.
✔ Helps prevent blood clots, reducing the risk of heart attacks and strokes.
3. Aids in Digestion
✔ High in fiber, promoting healthy gut bacteria.
✔ Supports regular bowel movements and prevents constipation.
✔ Contains prebiotics, which feed beneficial gut bacteria and improve digestion.
4. Anti-Inflammatory Properties
✔ Onions contain sulfur compounds and quercetin, which reduce inflammation.
✔ Helps in managing conditions like arthritis and asthma.
5. Regulates Blood Sugar Levels
✔ Contains chromium, which helps regulate blood sugar levels.
✔ Beneficial for people with diabetes by improving insulin function.
6. Promotes Healthy Skin and Hair
✔ Rich in Vitamin C, which helps in collagen production, improving skin health.
✔ Sulfur compounds support hair growth and reduce dandruff.
7. May Help Prevent Cancer
✔ Onions contain organosulfur compounds that may help reduce the risk of certain cancers, including stomach and colon cancer.
✔ High in antioxidants, which protect cells from oxidative damage.
8. Improves Bone Health
✔ Contains calcium and flavonoids that strengthen bones.
✔ May help prevent osteoporosis, especially in postmenopausal women.
Is Onion Better Than Garlic?
Both onions and garlic belong to the Allium family and offer numerous health benefits. However, they have some differences:
| Feature | Onion | Garlic |
| Flavor | Mild, sweet, or sharp | Strong, pungent |
| Key Nutrient | Quercetin (antioxidant) | Allicin (antibacterial, antiviral) |
| Heart Health | Reduces blood pressure & cholesterol | Improves circulation & lowers cholesterol |
| Immune Boost | Fights inflammation, boosts immunity | Stronger antiviral & antibacterial properties |
| Cancer Prevention | Helps reduce risk of stomach & colon cancer | More potent in preventing cancers |
| Best Used In | Raw or cooked in a variety of dishes | Best in small amounts for flavor & health benefits |
Which Is Better?
✔ For immune-boosting & antibacterial properties → Garlic is better.
✔ For overall health, digestion & heart health → Both are equally beneficial.
✔ For mild, sweet flavor → Onion is preferred in most dishes.
Onion Nutrition: A Detailed Breakdown
Onions are low in calories but high in nutrients, making them an excellent addition to any diet.
Nutritional Value (Per 100g of Raw Onion):
✔ Calories – 40 kcal
✔ Carbohydrates – 9.3g
✔ Fiber – 1.7g
✔ Protein – 1.1g
✔ Fat – 0.1g
Key Vitamins and Minerals in Onions:
✔ Vitamin C – 7.4mg (8% of Daily Value)
- Boosts immunity, helps in wound healing.
✔ Vitamin B6 – 0.12mg (6% of Daily Value)
- Supports brain function and metabolism.
✔ Potassium – 146mg (4% of Daily Value)
- Helps regulate blood pressure and muscle function.
✔ Folate (Vitamin B9) – 19mcg (5% of Daily Value)
- Important for cell growth and fetal development.
✔ Quercetin & Sulfur Compounds
- Powerful antioxidants that reduce inflammation and support heart health.
Disadvantages of Eating Raw Onion
Although onions are highly nutritious, eating them raw in excess may cause some side effects:
1. Bad Breath & Body Odor
✔ Raw onions contain sulfur compounds, which cause strong breath and body odor.
✔ Chewing parsley or drinking lemon water can help reduce odor.
2. Digestive Issues (Gas & Bloating)
✔ Onions contain fructans, a type of fermentable fiber that may cause gas and bloating, especially for people with IBS (Irritable Bowel Syndrome).
✔ Cooking onions reduces this effect.
3. Acid Reflux & Heartburn
✔ Raw onions are acidic and can trigger acid reflux in some people.
✔ If you have GERD, it’s better to eat cooked onions.
4. Allergic Reactions (Rare but Possible)
✔ Some people may have an onion allergy, causing itching, swelling, or breathing issues.
How to Use Onions in Cooking
Onions are incredibly versatile and can be used in various ways in the kitchen:
✔ Raw: Adds crunch to salads, sandwiches, and salsas.
✔ Sautéed: Brings out the natural sweetness for soups, curries, and pasta sauces.
✔ Caramelized: Deep, rich flavor for burgers, pizzas, and stews.
✔ Roasted: Great for side dishes or roasted vegetable medleys.
✔ Pickled: Perfect for tacos, burgers, and wraps.
✔ Fried: Used for crispy onion rings or garnishing dishes.
✔ Blended into sauces & gravies: Enhances the depth of flavors in gravy, chutneys, and dips.
How to Store Onions After Cutting
Once an onion is cut, it loses freshness quickly and needs proper storage to prevent spoilage and odor absorption.
1. Store in an Airtight Container
✔ Place cut onions in a sealed container or zip-lock bag to prevent the smell from spreading.
2. Refrigerate Immediately
✔ Store in the vegetable drawer of your fridge at a temperature below 40°F (4°C).
3. Use Within 3–5 Days
✔ Cut onions should be used within 3–5 days for the best flavor and freshness.
4. Freeze for Long-Term Storage
✔ For longer storage, freeze chopped onions in an airtight container or freezer bag.
✔ Can last up to 6 months in the freezer.
What Goes Well With Onion
Bacon,Bread,Cheese,Cream,Milk,Garlic,Oil,Pepper,Thyme,Mushrooms,Beef,Beets,Cucumber,Dill,Sage,Mint,Parsley,Rosemary,Cilantro, Oregano,Basil.