Red onion

Red onion is a variety of onion (Allium cepa) characterized by its vibrant purple-red skin and milder flavor compared to yellow or white onions. It is commonly used in a variety of dishes for both its color and taste, offering a pungent yet slightly sweet flavor profile when raw, which can mellow when cooked. Understanding how to cook red onion enhances its culinary versatility, making it suitable for salads, salsas, and various cooked dishes.

In terms of culinary uses, red onion is popular in raw applications such as salads, sandwiches, and garnishes, while it can also be caramelized or grilled to bring out its sweetness. There are several types of red onion, including small, mild varieties often called 'sweet red onions' and larger, sharper varieties that can add depth to cooked dishes.

Red onion nutrition includes a good source of vitamins C and B6, as well as manganese and fiber. Its relatively low calorie content makes it a favorable addition to many diets. Cooking does not significantly alter the nutritional profile, although the method of cooking can affect flavor and texture.

When storing red onions, keep them in a cool, dark, and well-ventilated area. They can also be stored in the refrigerator for a longer shelf life. To prepare red onions for use, peel away the outer layers and trim the ends, considering soaking sliced onions in cold water to reduce pungency for raw applications.

Red onion nutrition per 100g

Energy
Calories 44kcal 2%
Protein
Protein 0.94g 1%
Carbohydrates
Carbohydrates 10g 3%
Fiber 2.20g 6%
Sugar 6g 6%
Fat
Fat 0.10g 0%
Saturated 0.04g 0%
Cholesterol 0.00mg -
Vitamins
Vitamin A 0.00ug 0%
Choline 6mg 1%
Vitamin B1 0.05mg 4%
Vitamin B2 0.03mg 2%
Vitamin B3 0.12mg 1%
Vitamin B6 0.12mg 7%
Vitamin B9 20ug 5%
Vitamin B12 0.00ug 0%
Vitamin C 8mg 9%
Vitamin E 0.02mg 0%
Vitamin K 0.40ug 0%
Minerals
Calcium, Ca 16mg 1%
Copper, Cu 0.06mg 6%
Iron, Fe 0.24mg 2%
Magnesium, Mg 11mg 3%
Phosphorus, P 40mg 3%
Potassium, K 200mg 6%
Selenium, Se 0.50ug 1%
Sodium, Na 1.00mg 0%
Zinc, Zn 0.17mg 2%
Water
Water 90g -
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Red onion recipes

Chickpea and lentil patties

Easy chickpea and lentil patties, spiced and pan-fried for a crispy texture.

27 Nov 2025

Couscous with toasted almonds

A simple and flavorful couscous dish with toasted almonds.

07 Jan 2026

Onion and thyme breads

Delicious onion and thyme breads, perfect for any meal.

12 Dec 2025

Zucchini boats with lentil, spinach and mozzarella cheese

Delicious zucchini boats stuffed with spinach, lentils, and mozzarella.

07 Dec 2025

Tomato soup with beer damper

Chilled tomato soup served with rustic beer damper.

06 Jan 2026

Citrus roast chicken

A flavorful citrus roast chicken with garlic and veggies.

03 Feb 2026

Onion tart

Savory onion tart with caramelized onions and parmesan.

03 Dec 2025

Eggplant, capsicum and bulgur salad

A vibrant roasted vegetable salad with bulgur and citrus dressing.

14 Nov 2025

Chicken hummus bowl with spinach

A nourishing chicken hummus bowl with spinach and red onion.

12 Feb 2026

Pumpkin, pine nut & feta salad

A refreshing pumpkin, pine nut and feta salad, perfect as a light meal or side dish.

09 Jan 2026

Char-grilled vegie platter

Savour a vibrant Char-grilled Vegie Platter, perfect as a side or appetizer.

01 Feb 2026

Bbq chicken pita pizza

Quick and easy BBQ chicken pita pizza topped with cheese and veggies.

28 Jan 2026

Vegetable rice cakes

Nutritious vegetable rice cakes baked until golden and crispy.

06 Jan 2026

Soy-glazed salmon with rice

Quick and flavorful soy-glazed salmon served with rice and broccoli.

14 Feb 2026

Tomato, ricotta and sticky red onion tart

Enjoy a delightful Tomato, Ricotta, and Sticky Red Onion Tart.

22 Nov 2025

Maple-roasted carrots and lentils

Delicious maple-roasted carrots with spiced lentils.

25 Jan 2026

Peri peri chicken salad

A spicy peri peri chicken salad with fresh vegetables.

10 Jan 2026

Indian curried pumpkin soup

Warm and creamy Indian curried pumpkin soup with lentils.

13 Dec 2025

Barbecued pumpkin and prosciutto salad

A tasty salad with grilled pumpkin, prosciutto, and arugula.

31 Jan 2026

Lemon risotto with shrimps

Creamy lemon risotto topped with spicy chili shrimps.

25 Dec 2025

Spiced lentil and vegetable soup

A hearty spiced lentil and vegetable soup perfect for any season.

03 Dec 2025

Mixed tomato salad

Enjoy a refreshing mixed tomato salad with basil and red onion.

26 Nov 2025

Ratatouille

Enjoy a classic ratatouille made with fresh summer vegetables.

21 Dec 2025

Balsamic chicken bake

A flavorful Balsamic Chicken Bake with tender chicken and veggies.

04 Feb 2026

Chilli chicken and avocado salad

A spicy and refreshing salad with grilled chicken and avocado.

11 Feb 2026

Crisp potato and onion cake

A crispy potato and onion cake, ideal as a side or snack.

11 Dec 2025

Roast vegetable and chickpea soup

Hearty roasted vegetable and chickpea soup, perfect any time.

16 Feb 2026

Pea and onion casserole

A creamy Pea and Onion Casserole that's easy to make.

23 Dec 2025

Moroccan chicken

Enjoy Moroccan chicken thighs simmered in spices with couscous.

27 Nov 2025

Salmon with pineapple salsa

Baked salmon topped with refreshing pineapple salsa and spicy sauce.

14 Dec 2025

Floral focaccia

Create beautiful floral focaccia with fresh veggies and tasty bread.

05 Dec 2025

Portuguese chicken

Flavourful Portuguese chicken with spicy marinade and roasted veggies.

15 Dec 2025

Shrimps with three dipping sauces

Delicious grilled shrimp served with three tasty dipping sauces.

25 Jan 2026

Feta and mint dip

A refreshing feta and mint dip for snacks or appetizers.

18 Jan 2026

Beef and pumpkin curry

Enjoy a hearty beef and pumpkin curry packed with spices.

05 Jan 2026

Caramelised onion dip

Creamy caramelised onion dip that's perfect for any gathering.

11 Jan 2026

Roast zucchini salad

A fresh and healthy roast zucchini salad with tangy vinaigrette.

20 Dec 2025

Warm potato salad

Delicious warm potato salad with bacon and Greek yogurt.

15 Nov 2025

Beef and vegetable rissoles

Savory beef and vegetable rissoles, crispy and tender.

24 Jan 2026

Sweet potato, walnut & chargrilled red onion salad

A vibrant salad with sweet potatoes, walnuts, and grilled onions.

08 Jan 2026