Yellow Onions, Sautéed
Yellow onions, when sautéed, bring out their natural sweetness, adding depth and flavor to a variety of dishes. Whether incorporated into sauces, soups, or as a topping for meats and vegetables, sautéed onions offer a soft, aromatic texture and a mild, savory taste.
Nutritional Information (per 100g serving)
| Nutrient | Amount |
|---|---|
| Energy | 132 kcal |
| Protein | 0.95 g |
| Total Fat | 10.8 g |
| Saturated Fat | 1.48 g |
| Carbohydrates | 7.86 g |
| Fiber | 1.7 g |
| Sugar | 0.0 g |
| Calcium | 20 mg |
| Iron | 0.27 mg |
| Magnesium | 9 mg |
| Phosphorus | 33 mg |
| Potassium | 133 mg |
| Sodium | 12 mg |
| Zinc | 0.21 mg |
| Copper | 0.017 mcg |
| Manganese | 0.102 mg |
| Selenium | 0.0 mcg |
| Vitamin C | 1.8 mg |
| Thiamine (Vitamin B1) | 0.049 mg |
| Riboflavin (Vitamin B2) | 0.041 mg |
| Niacin (Vitamin B3) | 0.037 mg |
| Vitamin B6 | 0.207 mg |
| Folate (Vitamin B9) | 2.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.68 mg |
| Vitamin D2 | 0.0 mcg |
Allergen Information
Yellow onions do not contain common allergens such as dairy, gluten, or nuts. However, it is important to note that some individuals may be sensitive to certain compounds found in onions, which can cause irritation or digestive discomfort.
Dietary Preferences
Sautéed yellow onions are suitable for a wide variety of dietary preferences, including:
- Vegan & Vegetarian: Naturally plant-based, they are perfect for anyone following a vegan or vegetarian diet.
- Low-Carb & Keto: While they do contain some carbohydrates, their relatively low carb content makes them suitable for moderate inclusion in low-carb or keto diets.
- Gluten-Free: Yellow onions are naturally gluten-free, making them a safe option for those with gluten sensitivities or celiac disease.
- Dairy-Free: They contain no dairy, making them suitable for dairy-free diets.
Advice for Cooking with Sautéed Onions
Sautéed onions provide a rich, aromatic base for many dishes. The natural sugars in the onions caramelize as they cook, offering a subtle sweetness. For best results, cook onions on medium to low heat to allow for gradual caramelization without burning. They are perfect for incorporating into soups, stews, and sauces, or as a topping for roasted meats and vegetables.
If you’re looking for a lower-calorie alternative, consider using less oil or opting for a spray to sauté the onions, which can help reduce the fat content while still providing that delicious flavor.
Conclusion
Sautéed yellow onions are a versatile ingredient, offering both flavor and nutritional benefits. They are a great source of fiber, vitamins, and minerals, including potassium and vitamin B6. Whether you’re using them as a garnish or cooking them into your favorite dish, sautéed onions can elevate your meals with their depth of flavor and mild sweetness. Their adaptability makes them a wonderful choice for any recipe, and they can easily be integrated into various dietary plans, from vegan to keto and beyond.
