Get to know the professionals: Jamie Baham, M.S., R.D.N., L.D., a registered dietitian specialising in cancer prevention at Ladybird Nutrition; Jordan Hill, M.S., R.D., C.S.S.D., a registered dietitian at Live it Up.

Here, dietitians discuss the potential health benefits of eating red and white onions as well as whether you should include one in your diet more often than the other.

Nutritional differences between red and white onions

From a nutritional perspective, red and white onions are fairly similar, despite their different colours.

Nutrition of red onions

The U.S. Department of Agriculture (USDA) states that 100 grammes of red onion, or about one sliced cup, contains the following:

  • 44 calories
  • 1 g of protein
  • 0 g of fat
  • 10 g of carbohydrates
  • 2 g of fiber

Nutrition of white onions

According to the USDA, 100 g, or roughly two-thirds of a cup, of chopped white onion contains:

  • 36 calories
  • 1 g of protein
  • 0 g of fat
  • 8 g of carbohydrates
  • 1 g of fiber

Benefits of red onions

Jamie Baham, M.S., R.D.N., L.D., a registered dietitian specialising in cancer prevention at Ladybird Nutrition, says red onions are a delicious and savoury addition to many dishes. Because of their high anthocyanin content, these deep purple beauties may have cardioprotective and cancer-risk-lowering properties. According to research published in Frontiers in Nutrition, these antioxidants, which are also present in red, purple, and blue fruits like berries, grapes, and cherries, may aid in the fight against chronic conditions like cancer, heart disease, and osteoporosis.

According to a review published in Pharmaceuticals, red onions are also a good source of quercetin, which has been demonstrated to reduce inflammation, guard against cell damage, stop the growth of cancer cells, and possibly lower blood pressure and cholesterol levels.

According to the National Institutes of Health (NIH), red onions are also a good source of ATP, the body’s primary energy source; phosphorus, which aids in the formation of bones and teeth; and potassium, which is important for heart health. According to Baham, “I love to add red onions for a raw punch of flavour in my Greek salads.”

Potential downsides of red onions

According to Baham, red onions may have negative effects on people who have gastrointestinal disorders like irritable bowel syndrome (IBS). “Fructans, a fermentable carbohydrate that can ferment in the gut and cause gas and bloating in those who are sensitive or have conditions like IBS, are abundant in onions,” she says. However, there are not many drawbacks to eating red onions if your gastrointestinal tract is in good condition.

The advantages of white onions

According to Jordan Hill, M.S., R.D., C.S.S.D., a registered dietitian at Live it Up, “White onions are high in vitamin C, folate, and fibre.” “They have antibacterial qualities that support immune function and support heart function.” According to a study published in Frontiers in Nutrition, white onions also contain antioxidants like quercetin and anthocyanins, albeit in somewhat lesser concentrations than red onions. According to research published in the Journal of Functional Foods, white onions also contain zinc for immune health and phosphorus for bone health.

According to Baham, “Onions are a great way to add flavour to your meals and are fat-free and low in sodium.”

Possible drawbacks to white onions

According to Baham, white onions are a wise choice with no drawbacks unless you have a food allergy, sensitivity, or intolerance to them. According to Hill, they are less likely than red onions to cause issues for those with gastrointestinal disorders.

Which is better for losing weight, red or white onions?

“For people who want to lose weight, either colour can be a great option,” says Baham. Red onions, whether raw, pickled, or roasted, are a great way to add flavour to food without adding fat, sugar, or other ingredients. White onions also make a tasty and filling foundation for a variety of nutritious home-cooked meals.

Which is healthier, red or white onions?

You should include both red and white onions in your diet. According to Hill, red onions contain more antioxidants, particularly quercetin and anthocyanins, while white onions are generally easier to digest. It is simple to include both colours in your meals on a weekly basis because they are frequently used and enjoyed in different ways. Your body will appreciate this decision.

Which is healthier, according to dietitians, red onions or white onions?
Which is healthier, according to dietitians, red onions or white onions?

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