How Does Onion Benefit In Weight Loss And Improve Overall Health?

Nimisha Gupta

Nimisha Gupta
Aug 2023

2 min read
Onion Benefits

Table of content

From the sizzling streets of Chandni Chowk to our cozy kitchens, there is one ingredient without which our meals are incomplete. Yes, it is our humble onion! Onions are the hidden gems in our kitchen that give distinct aromas and flavors to not only our food but also a powerhouse of healthy nutrition. Did you know that onion benefits your weight loss journey? From its low-calorie count to its ability to boost metabolism, onions are truly a superfood for slimming down.

In this blog post, we will explore how onions can benefit weight loss and contribute to better overall health. So let’s peel the layers to discover the incredible power of onions!

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Understanding Onion And Its Types

Onion is a key ingredient in every Indian kitchen and has a unique place in our culinary heart. This common and simple vegetable not only gives depth and aroma to recipes but also offers spice and texture, elevating the overall dining experience. Moreover, onions can contribute to achieving your health goals if added to your Indian weight loss diet.

Types Of Onions

Because of India’s different environment and farming practices, several onion varieties have emerged, each with its own distinct flavor profile and culinary application. Let’s get to know its types:

Red onions are the most common and are known for their vivid color and milder flavor than white onions. We use red onions in cooking, salads, pickles, and garnishes in India.

White onions are well-known for their bright and crisp flavor and are frequently used in cooking to add a strong onion flavor to curries, chutneys, and other foods.

Shallots are elongated shaped reddish brown bulbs popular in Kerala and Tamil Nadu because of the mild flavor they add to sambar, rasam, and curries with coconut.

Spring Onions, scallions, or green onions are long green stalks and little white bulbs used as a garnish to impart a fresh, mild onion flavor to various cuisines like stir-fries, soups, and noodle dishes.

Baby Onions are juvenile onions that are popular in pickles and stews. In North Indian cuisine they appear in healthy recipes like biryanis and curries.

Leeks are not as widespread in Indian cuisine but are utilized in soups, stews, and fusion recipes where their delicate flavor may shine.

So, now you know all the types of onions available, let’s move on to learn about their nutritional values!

Nutritional Value Of Onions

Onions are not only a tasty complement to our meals, but they are also high in nutrients. Because they are low in calories and fat, this everyday vegetable is ideal for those seeking to lose weight. However, onions are also high in vital vitamins and minerals.

Did you know that one medium-sized red onion comprises only 44 calories, making it an excellent choice for those watching their weight? It’s also almost fat-free, cholesterol-free, and high in dietary fiber, which assists digestion and keeps you feeling fuller for longer.

NutrientAmount per 110g Onion
Dietary Fiber2g
Vitamin C11mg
Vitamin B60.2mg

Onions are a good source of vitamin C, vitamin B6, and folate. Vitamin C is well-known for its immune-boosting qualities, while B6 is essential for brain growth and function. Folate is required for the formation of DNA and new cells.

Onions include minerals such as potassium, manganese, magnesium, and phosphorus. Potassium aids in blood pressure regulation, whereas manganese promotes bone health. Magnesium promotes muscle function, whereas phosphorus aids in energy metabolism.

Because of their outstanding nutritional profile, including onions in your diet can bring several health benefits. Whether eaten raw in salads or cooked into savory recipes, these adaptable vegetables provide both flavor and nourishment to promote your overall health!

How Onion Benefits In Weight Loss?

Even if they make us cry as we chop them, onions are more than just a wonderful addition to our food. There are multiple health benefits to eating onions. They may even be a valuable ally in your efforts to lose weight. Here is how onions help you lose weight.

onion benefits

1. Lower In Calories

First and foremost, onion is a low-calorie food, having only 40 calories per 100 grams, so you may savor their flavor and crunch without worrying about ruining your diet. This makes onions a fantastic choice for enhancing flavor in your food while limiting calorie consumption.

2. Rich In Dietary Fiber

Additionally, onions are a good source of dietary fiber. Fibre is renowned for helping you feel pleased and full for extended periods of time. You’ll have fewer hunger pangs and be less prone to overeat or snack needlessly during the day if onions are a part of your meals.

3. Low Glycemic Index

Onions have a low glycemic index (GI) of around 10, meaning it has a very low impact on blood sugar levels. Hence it is perfectly safe for diabetics to consume as it helps them reduce cravings and manage weight by controlling insulin levels.

4. Helps Boosting Metabolism

Onions have a lot of fiber, but they also have substances called flavonoids that have been demonstrated to speed up metabolism. This indicates that eating onions may assist in speeding up the rate at which your body burns calories, aiding in your efforts to lose weight. Check out more about metabolism-boosting foods in this blog.

5. Rich In Antioxidants

Onions include anti-inflammatory antioxidants, including quercetin, which may improve metabolic health. Since chronic inflammation is linked to weight growth and health problems related to obesity, it can be advantageous for weight loss.

6. Onion Benefits In Hydration

Don’t forget that water is one of the onions’ essential ingredients! Maintaining a healthy weight and general health requires staying hydrated. Without realizing it, you’re keeping yourself hydrated throughout the day by including items high in water content, like onions, in your diet.

7. Gives Thermogenic Effect

Certain chemicals in onions, such as quercetin, may have a mildly thermogenic impact, which means they may boost the body’s energy expenditure and aid in calorie burning, according to certain research.

So, if you ask, is it good to eat onions every day? We would say yes because including onions will give you antioxidants, fiber, and other potential benefits to your health. Your body is more likely to support your weight loss objectives and perform at its best if it is well nourished.

Onion Benefits for Overall Health

Now, you know how onion is good for weight loss. But what are the onion benefits for overall health? Let’s read on to know them:

  • Onions that include antioxidants may lessen your risk of heart disease by reducing cholesterol levels, triglycerides, and inflammation. They also support healthy blood vessels and may reduce the risk of heart disease.
  • Onions, particularly allium vegetables like garlic and onions, may have cancer-fighting properties, according to some studies. They may protect against stomach and colorectal cancer.
  • Onions can aid bone health through sulfur compounds and antioxidants such as quercetin. These compounds promote collagen production and may enhance bone strength and structure.
  • Onions contain antioxidants, specifically vitamin C, which can strengthen your immune system to fight infections more effectively.
  • In the past, onions were also used for their potential respiratory benefits as they help to reduce symptoms of coughs, colds, and other respiratory diseases.

Also, the antioxidants in onions can promote healthy skin by reducing oxidative stress. Additionally, the sulfur compounds in onions may benefit hair health and contribute to strong, shiny hair. No wonder you can find lots of onion shampoos in the market!

Tips To Reap Onion Benefits In Daily Routine

It is simple than you might think to include onions in your diet on a regular basis. Here are some suggestions to assist you in utilizing onions’ flavor and health advantages:

  • Dice or slice some onions to add more flavor and crunch to your salads.
  • Add onions to stir-fry meals with your favorite proteins and vegetables for a quick and delightful meal.
  • To deepen the flavor of mix-veg soups, stews, and curries, chop onions and use them as a basis.
  • Add thinly sliced raw onions to sandwiches and wraps to add texture and flavor.
  • Make salsas or dips using diced tomatoes, onions, and herbs for a flavorful side dish to your meals.
  • Slice some onions thinly and marinate them in vinegar, salt, and a little sugar to make pickled onions. They work well as a topping for burgers, tacos, and other dishes.
  • Onions are a common ingredient in Indian cuisine. Use them as the base for gravies and sauces in a wide range of meals.
  • Onions can be caramelized by gently cooking them until they are delicious and golden brown. Put caramelized onions on pizza, burgers, and other dishes.
  • To add freshness and color to your dishes, use finely sliced green onions (also known as spring onions) as a garnish.
  • Make onion-based side dishes like onion pakora or onion bhaji for an appetizer or snack.
  • By sautéing onion slices in olive oil, you can make onion-infused oil. Pour a drizzle of this flavorful oil over the food.
  • Enjoy popular Indian street foods like onion dosas and samosas, which combine onions into delectable munchies.
  • Bake onions in the oven until they are soft and have developed a faint caramel color.

With these suggestions, include the adaptable and savory onion to your regular meals for a tasty and healthy boost.

Bottomline: Onion Benefits For Weight Loss

So, it does not matter if you consume onions raw or cooked as per your taste but you are sure to receive all the healthy goodness from this amazing vegetable to support your immunity, heart health, bones, hair, and skin. The onion benefits do not just stop here! The best thing about onions for weight loss is that they are quite low in calories and high in fiber, a perfect combo to lose weight!

Additionally, the sulfur and flavonoids from onions also help us reduce inflammation, fight cancer cells, and boost metabolism. To get its full benefits, you should try to include onions in your daily meals in several ways. So why not add some extra flavor and nutrition by including this humble vegetable in your next culinary creation?

Remember though: while onions can certainly contribute positively towards weight loss goals when consumed as part of a balanced diet and regular workouts. For more dietary advice, you can connect with our Fitelo experts anytime, who shall help you achieve your fitness goals!

So go ahead – embrace the power of this pungent bulb! Enjoy its delicious taste while reaping all the incredible onion benefits it has to offer on your journey toward improved overall health!

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Frequently Asked Questions

What Are The Onion Benefits For Health?

Onions offer health benefits such as supporting heart health, reducing inflammation, aiding digestion, promoting immune function, and potentially having cancer-fighting properties due to the antioxidants and beneficial compounds they contain. It also helps in effective weight loss.

Is It Good To Eat Onions Every Day?

Yes, eating onions daily can be beneficial due to their nutritional value, including antioxidants, fiber, and potential health benefits. However, variety in your diet is key, so balance onion consumption with other nutritious foods.

Is Eating Raw Onion Good For Health?

Yes, eating raw onions can be good for health as they retain more of their beneficial compounds, but moderate consumption is advised due to their strong flavor and potential digestive effects.

What Is The Best Time To Eat Onion?

There is no specific best time to eat onions as they can be enjoyed raw or cooked within various meals. Incorporate them into your diet as you prefer, considering taste and digestion.

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Contact Us Today

Get in touch with our expert team at Fitelo to kick-start your transformative journey! Let us guide you toward your weight loss goals and help you cultivate sustainable & healthy eating habits. So, contact us today and take the first step towards a healthier, happier you with Fitelo!


This blog post was written to help you make healthy and better food choices. So, be aware and take care. The vital thing to consider is your health before starting a restrictive diet. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long, happy life.

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