Sweet Onion (1 medium)

148 g
48 Calories
Vegetables
Insight

A medium sweet onion is a highly versatile and beloved vegetable prized for its mild, naturally sweet flavor and crisp, juicy texture. Unlike their pungent yellow or white counterparts, sweet onions contain less sulfur and more water, making them remarkably gentle on the palate and much less likely to cause tears during preparation. Popular regional varieties like Vidalia, Maui, and Walla Walla are culinary favorites because their delicate flavor profile shines across a wide variety of dishes. They are absolutely perfect for enjoying raw in fresh summer salads, layered onto hearty sandwiches and juicy burgers, or finely diced into vibrant salsas. When subjected to heat, their natural sugars beautifully caramelize, making them an exceptional choice for grilling, roasting, or slow-cooking to create savory jams and rich flavor bases.

Culinary & Storage Tips

Selection

Choose firm, heavy onions with dry, unblemished papery skins. Avoid any with soft spots, bruises, or green sprouts emerging from the top.

Storage

Store whole sweet onions in a cool, dry, well-ventilated area away from potatoes. Due to their higher water content, keeping them in the crisper drawer of the refrigerator can help extend their shelf life.

Healthy Uses

  • Slice raw to add a crisp, mild flavor to green salads, salsas, and healthy wraps.
  • Caramelize slowly over low heat with a touch of olive oil to bring out their natural sugars without adding extra sweeteners.
  • Grill or roast in thick wedges along with other vegetables for a nutritious, low-calorie side dish.

Macronutrients

Per Serving

1.5g Protein · 11g Carbs · 0.1g Fat

Micronutrients

NutrientAmount
Calcium
Choline
Copper
Folate (B9)
Iron
Magnesium
Manganese
Niacin (B3)
Phosphorus
Potassium
Riboflavin (B2)
Selenium
Sodium
Thiamin (B1)
Vitamin A
Vitamin B12
Vitamin B6
Vitamin C
Vitamin D
Vitamin E
Vitamin K
Zinc

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