If you're looking for a low-calorie way to add flavor to your dishes, look no further than 2/3 cup (85 g) of chopped onions. This serving size contains only 30 calories, making it an ideal choice for flavoring soups, stews, and more.
In addition to being low in calories, onions are also a good source of vitamins C and B6, as well as potassium and dietary fiber.
In this article, we'll discuss the nutritional benefits of onions, as well as some tips and strategies for incorporating them into your diet.
Calories in 2/3 Cup Chopped Onions
As mentioned, 2/3 cup (85 g) of chopped onions contains only 30 calories, making it an ideal way to add flavor without adding a lot of calories to your dishes.
Onion Nutritional Facts
In addition to being low in calories, onions also contain several important nutrients. One 2/3 cup (85 g) serving provides:
- 30 calories
- 0.4 g fat
- 7 g carbohydrates
- 1 g protein
- 13 mg vitamin C (22% of the recommended daily intake)
- 0.2 mg vitamin B6 (10% of the recommended daily intake)
- 146 mg potassium (4% of the recommended daily intake)
- 1.6 g dietary fiber (6% of the recommended daily intake)
Health Benefits of Onions
In addition to being low in calories and high in nutrients, onions are also associated with several health benefits. These include:
- Reduced risk of some types of cancer
- Lowered blood sugar levels
- Improved heart health
- Reduced inflammation
- Improved digestive health
- Antibacterial and antiviral properties
Onion Serving Size
The recommended serving size for onions is approximately 1/2 cup (80 g) per day. However, as onions are low in calories and high in nutrients, it's safe to eat more than this if desired.
Ways to Use Chopped Onions
There are countless ways to use chopped onions in your cooking. A few ideas include:
- Sautéing them with garlic and olive oil as a base for stews and soups
- Chopping and adding to salads for extra crunch and flavor
- Mixing with ground beef or turkey for burgers and meatloaf
- Roasting with other vegetables for a flavorful side dish
Onion Preparation Tips
To get the most flavor and nutrients out of your onions, try the following preparation tips:
- Chop or slice onions and let them sit for 5-10 minutes before cooking to maximize the release of flavor compounds
- Cook onions on low heat to prevent burning and bitterness
- Use a sharp knife to minimize tearing and release of compounds that make your eyes water
Onions and Weight Loss
Onions are a great choice for those looking to lose weight, as they add flavor without adding a lot of calories. Additionally, the fiber in onions can help keep you feeling full and satisfied, which can aid in weight loss efforts.
Onions for Digestive Health
Onions are a good source of dietary fiber, which is important for maintaining digestive health. Additionally, some compounds in onions have antibacterial properties that may help prevent digestive issues.
Onions and Heart Health
Onions are associated with several heart-healthy benefits. For example, the flavonoids in onions may help lower blood pressure and reduce the risk of heart disease. Additionally, the sulfur compounds in onions may help lower cholesterol levels and reduce inflammation, both of which are associated with improved heart health.
Onions in Different Cuisines
Onions are used in countless cuisines around the world. In Indian cuisine, for example, they are often used as a base for curries and other dishes. In Mexican cuisine, they are a key ingredient in salsa and guacamole. In French cuisine, onions are often the star of the show in dishes such as French onion soup.
Onions are like a drug. The more I have, the more I want!
5 FAQ About Chopped Onions
1. How many calories are in 2/3 cup (85 g) of chopped onions?
2/3 cup (85 g) of chopped onions contains approximately 30 calories.
2. What are the nutritional benefits of onions?
Onions are a good source of vitamins C and B6, fiber, and antioxidants. They also contain sulfur compounds that have been linked to potential health benefits such as anti-inflammatory and anti-cancer effects.
3. How can I use chopped onions in cooking?
Chopped onions can be used in a variety of dishes, such as soups, stews, omelets, salads, and stir-fries. They can also be caramelized and used as a topping for burgers or sandwiches.
4. How do I store chopped onions?
Chopped onions can be stored in an airtight container in the refrigerator for up to 5 days. Alternatively, you can freeze them for longer storage. It's best to store them in small portions so that you can easily grab what you need for a recipe without thawing more than you need.
5. Are there any safety tips I should follow when handling fresh onions?
When handling fresh onions, it's important to wash your hands thoroughly before and after, as well as wash and sanitize any cutting boards or utensils used. Onions can also cause eye irritation, so wearing goggles or cutting onions under running water can help reduce this effect.