The ketogenic diet, commonly known as keto, is a low carb, high fat diet that has become increasingly popular for weight loss and health benefits. On keto, carbohydrates are restricted to encourage the body to burn fats instead of carbs for energy. This state of burning fats for fuel is called ketosis.
To achieve and maintain ketosis, keto dieters must limit their net carb intake to 20-50 grams per day. Net carbs are calculated by subtracting fiber from total carbs, as fiber does not impact blood sugar or ketosis. As a result, keto dieters carefully monitor carb counts and choose low carb foods.
Green onions, also known as scallions or spring onions, are a common vegetable that add flavor to many dishes. But are green onions keto friendly? Can they be included on a ketogenic diet? This article will examine the carb count and nutritional value of green onions to determine if they fit into a keto lifestyle.
Are Green Onions a Low Carb Vegetable?
Green onions are relatively low in carbohydrates, especially when compared to other vegetable options.
Here is the carb count in 1 cup chopped green onions (approx. 90g):
| Total Carbs | 5g |
|---|---|
| Fiber | 1.5g |
| Net Carbs | 3.5g |
With only 3.5g of net carbs per cup, green onions can easily be incorporated into a keto diet. Most keto experts recommend staying under 50g of net carbs per day, so 1 cup of green onions represents just 7% of the daily allotment.
Compared to other popular vegetables, green onions are lower in net carbs than options like:
– Carrots: 9g net carbs per cup
– Bell peppers: 5g net carbs per cup
– Brussels sprouts: 5g net carbs per cup
– Broccoli: 4g net carbs per cup
So in the world of vegetables, green onions are one of the lowest carb options out there. This makes them a keto friendly choice and a great addition to keto side dishes, mains, salads, soups and more.
Nutritional Benefits of Green Onions
In addition to being low carb, green onions provide important vitamins, minerals and antioxidants.
Some of the key nutrients found in 1 cup of chopped green onions include:
| Vitamin K | 57% DV |
|---|---|
| Vitamin C | 14% DV |
| Vitamin A | 13% DV |
| Folate | 10% DV |
| Manganese | 9% DV |
Green onions provide over half the recommended daily intake for vitamin K, an important nutrient that supports bone health and blood clotting.
They are also a good source of immune boosting vitamin C and vision protecting vitamin A. The mineral manganese found in green onions aids metabolism and nutrient absorption.
In addition, green onions contain a beneficial plant compound called quercetin. Quercetin is an antioxidant that may help lower inflammation, reduce heart disease risk factors and fight cancer cells.
So while green onions are low in carbs, they still pack a nutritious punch. Adding them to keto meals provides vitamins, minerals, antioxidants and protective plant compounds.
Tips for Adding Green Onions to Keto Diet
Here are some simple tips for enjoying green onions on a ketogenic diet:
– Use chopped green onions as a low carb topping for tacos, eggs, chicken, fish and steak. The green parts add fresh onion flavor.
– Mix chopped green onions into tuna or chicken salad in place of regular onion. You’ll get allium flavor with fewer carbs.
– Add sliced green onions to keto-friendly soups, bone broths or stir fry dishes.
– Garnish keto-friendly crackers, breads and bagels with sliced green onions before serving.
– Make quick green onion dip or spread by mixing chopped onions with sour cream, cream cheese and seasonings.
– Use thinly sliced green onions as a crunchy, low carb salad topping or mix them into egg, chicken or tuna salad.
– Mix green onions into mashed cauliflower or turnip “potatoes” for a tasty loaded side dish.
– Add green onions to raw veggie slaws and salads for a pop of color and flavor.
As you can see, green onions are incredibly versatile and can be added to many keto recipes. Just 1-2 tablespoons will provide a nice onion kick without going overboard on carbs.
Are Green Onion Bulbs & Whites Keto?
Green onions have a long white bulb at the base and hollow green stalks on top. So are both parts of the green onion keto friendly?
The white bulb of green onions is slightly higher in carbs than the green stalks.
Here is the comparison of carb counts per 1 cup chopped:
| Green onion whites | 5g net carbs |
|---|---|
| Green onion greens | 3g net carbs |
As you can see, the white bulbs contain 2 more grams of net carbs per serving compared to the green stalks.
This carb difference is because the bulb portion stores energy for the plant to grow, while the leafy greens focus more on photosynthesis. So the white bases require more stored carbohydrates.
That said, 5g net carbs per cup is still considered low carb. The green onion whites can definitely be enjoyed in moderation on keto. Many people prefer using a combination of both the whites and greens to get maximum onion flavor in their cooking.
Just be mindful of portion sizes, as the whites will add a bit more to your daily carb load than the greens alone.
Keto Green Onion Recipes
Here are some delicious keto recipes that use nutrition-packed green onions:
Keto Green Onion Egg Cups
These mini egg cups are perfect for grab-and-go keto breakfasts. The green onions add a nice kick of flavor to the classic egg and bacon combo.
Ingredients:
– Eggs
– Bacon, chopped
– Green onions, finely chopped
-Heavy cream or coconut milk
– Salt and pepper
Instructions:
1. Grease a muffin tin with oil or butter. Preheat oven to 350°F.
2. Whisk eggs together with heavy cream or coconut milk in a bowl. Season with salt and pepper.
3. Stir in chopped bacon and green onions.
4. Pour egg mixture evenly into muffin cups.
5. Bake for 15-20 minutes until eggs are set.
6. Let cool slightly, then pop out of the muffin tin. Store in fridge for quick breakfasts all week!
Creamy Green Onion Salad Dressing
This easy homemade salad dressing gets its zing from fresh green onions. A tasty topping for keto salads.
Ingredients:
– 1/2 cup olive oil
– 1/4 cup lemon juice
– 1/4 cup chopped green onions
– 2 cloves garlic, minced
– 1 tsp Dijon mustard
– Salt and pepper to taste
Instructions:
1. Add all ingredients to a blender or food processor.
2. Blend or process until smooth and creamy.
3. Store dressing in the refrigerator for up to 1 week.
4. Shake or stir before drizzling over your favorite keto salads.
Green Onion Soup
Warm up with this delicious keto green onion soup topped with creamy sour cream.
Ingredients:
– 2 tbsp olive oil
– 1 bunch green onions, chopped
– 4 cups chicken or vegetable broth
– 2 cloves garlic, minced
– 1 tsp thyme
– Salt and pepper to taste
– Sour cream for serving
Instructions:
1. Heat olive oil in a pot over medium heat. Add chopped green onions and sauté for 2-3 minutes.
2. Add broth, garlic, thyme and salt & pepper. Bring to a boil.
3. Reduce heat and simmer 10 minutes.
4. Carefully transfer soup to blender. Blend until smooth and creamy.
5. Return to pot and adjust seasonings.
6. Serve warm topped with a swirl of sour cream.
Potential Downsides of Green Onions
Green onions are great for keto, but there are a couple potential downsides to keep in mind:
– Allium sensitivity – Some people have sensitivities or allergies to allium vegetables like onions, shallots and garlic. In sensitive individuals, green onions may cause digestive upset or irritation. Monitor your personal tolerance.
– Blood thinning effects – Large amounts of green onions may have mild blood thinning effects due to the presence of vitamin K and quercetin. People on blood thinners like Warfarin should monitor intake.
Outside of these minor cautions, green onions are a healthy and low carb choice for ketogenic diets. As with any food, personal tolerances vary so listen to your body.
Green Onion Alternatives
For those who need to avoid or limit green onions, here are some keto-friendly alternatives:
– Chives – Mild onion flavor without the bulb. Use chopped fresh or dried.
– Asafoetida powder – Onion/garlic substitute made from a flowering fennel plant resin. Has sulfur compounds like alliums without the FODMAP carbs.
– Onion powder – Dried, granulated onion that may be easier to tolerate. Use sparingly.
– Garlic infused olive oil – Provides flavor without the fibre of fresh garlic, which can be hard to digest.
– Scallions – Close green onion relative with thin bulbs and long green stalks. Nutritionally comparable.
– Leeks – Milder onion cousins that can be cooked or chopped raw into dishes. Higher in carbs but low FODMAP.
– Shallots – Small, elongated onions with hint of garlic flavor. Higher in carbs but tolerated by some with allium sensitivity.
So for anyone avoiding green onions, these keto-approved substitutions can provide similar flavors and nutrients without irritation.
The Verdict: Are Green Onions Keto?
Green onions are one of the best low carb vegetables, providing just 3.5g net carbs per cup. Their mild onion flavor and crunch liven up many keto recipes.
Plus, green onions supply important nutrients like vitamin K, vitamin C, antioxidants and anti-inflammatory compounds.
Both the white and green portions can be enjoyed in moderation on keto. To reap their many benefits, incorporate green onions into soups, salads, mains and sides.
So are green onions keto? The verdict is yes – they make a nutritious, low carb addition to the ketogenic diet. Green onions provide a flavor boost without kicking you out of ketosis.