Vegetable
unprepared chopped frozen onion.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
SERVING
CALORIES
32
PROTEIN
1.2g
CARBS
7.5g
FAT
0.08g
FIBER
1.4g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories32kcal—
Protein1.2g2%
Carbohydrates7.5g3%
Fiber1.4g5%
Sugar4.2g8%
Total fat0.08g0%
Saturated fat0.01g0%
Trans fat0g—
Cholesterol0mg0%
Water90.8g—
MINERALS
Sodium10mg0%
Potassium119mg3%
Calcium20mg2%
Iron0.21mg1%
Magnesium9.0mg2%
Phosphorus27mg2%
Zinc0.15mg1%
Copper0.04mg4%
Manganese0.11mg5%
Selenium0.50µg1%
VITAMINS
Vitamin A0µg0%
Vitamin C2.5mg3%
Vitamin D0µg0%
Vitamin E0.02mg0%
Vitamin K0.40µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.02mg2%
Niacin (B3)0.10mg1%
Pantothenic acid (B5)0.11mg2%
Vitamin B60.11mg6%
Folate (B9)15µg4%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup150g
1 tablespoon9.4g
1 teaspoon3.1g
1 oz28.4g
1 lb453.6g
1 ml0.6g
1 liter634g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants like quercetin, which may help reduce inflammation and lower blood pressure.
- ✓Good source of Vitamin C, supporting immune function and collagen production.
- ✓Contains sulfur compounds that may have anti-cancer properties and support heart health.
- ✓Provides dietary fiber, which aids in digestion and promotes a healthy gut microbiome.
COOKING TIPS
In the kitchen.
- 1No thawing necessary; add directly from the freezer to hot pans for sautés, or into soups, stews, and sauces.
- 2Frozen onions release more water than fresh ones. Cook them a bit longer to allow the excess moisture to evaporate, especially if caramelizing.
- 3Ideal for dishes where a soft texture is desired, such as casseroles, meatballs, or cooked sauces, as freezing breaks down the onion's cell walls.
- 4Use as a convenient time-saver for building a flavor base (like a mirepoix) without the tears and effort of chopping a fresh onion.
STORAGE
Keep it fresh.
- Store in the freezer at or below 0°F (-18°C) in its original, well-sealed packaging or an airtight container to prevent freezer burn.
- For best quality, use within 6-8 months. Do not thaw and refreeze, as this will degrade texture and flavor.
FAQ
Frequently asked questions.
Are frozen onions as healthy as fresh ones?
Yes, frozen onions retain most of their nutritional value because they are typically flash-frozen shortly after harvest. They provide the same antioxidants, Vitamin C, and fiber as fresh onions, making them a convenient and healthy alternative for cooking.
What are the main health benefits of frozen onions?
Frozen onions are rich in quercetin, an antioxidant that helps reduce inflammation and lower blood pressure. They also provide Vitamin C for immune support and sulfur compounds that may promote heart health and offer anti-cancer properties.
Are frozen onions good for weight loss?
Yes, they are excellent for weight loss as they are very low in calories (32 per 100g) and contain virtually no fat. Their fiber content also helps you feel full longer, making them a great way to add flavor to meals without adding significant calories.
Are frozen onions keto-friendly?
Yes, frozen onions can be included in a keto diet. While they contain about 7.5g of carbs per 100g, they are usually consumed in smaller portions, making the net carb impact relatively low for most low-carb meal plans.
Are frozen onions vegan and gluten-free?
Yes, unprepared frozen onions are naturally vegan and gluten-free. They consist solely of chopped onions with no added animal products or grains, making them safe for those with these dietary restrictions.
Do I need to thaw frozen onions before cooking?
No, you do not need to thaw them. You can add frozen onions directly to hot pans for sautéing, or into soups, stews, and casseroles. Thawing them beforehand often results in a mushy texture due to the moisture released during the process.
Can I use frozen onions in salads or raw dishes?
Frozen onions are best used in cooked dishes. Because the freezing process breaks down the cell walls, they lose the crisp crunch of fresh onions and become soft once thawed, which is generally unappealing in raw salads or salsas.
How long do frozen onions last in the freezer?
When stored properly in an airtight bag or container at 0°F (-18°C), frozen onions will maintain best quality for about 10 to 12 months. They remain safe to eat after that, but may develop freezer burn or lose their characteristic flavor.
How can I tell if frozen onions have gone bad?
Look for signs of severe freezer burn, such as heavy ice crystals or shriveled, discolored patches. If the onions have a dull color, a sour or 'off' odor when thawed, or a slimy texture, they should be discarded.
How do frozen onions compare to fresh onions in terms of taste and texture?
Frozen onions have a similar flavor profile to fresh onions but are much softer in texture once heated. They are ideal for recipes where onions are meant to be softened or caramelized, such as in sauces, soups, and stir-fries.
