When are Onions in Season?
- Spring
- Summer
- Fall
- Winter
Onions have papery layers on the outside that need to be removed before preparing. Onions are most commonly used in cooking but can be eaten raw too. Add onions to salads, sauces, soups, and stews to add flavor.
Fun fact: To avoid tears when cutting onions, chill in the refrigerator for 30 minutes or 10 minutes in the freezer.
Learning / Teaching Resources
- Onion Recipes, Newsletters, Coloring Pages, and Other Resources. SNAP-Ed. Food Hero.
- Discover Foods: Onion. SNAP-Ed. EatFresh.
- Onion Lesson Plan for Schools and Adults (PDF, 21 MB). SNAP-Ed. South Dakota State University Extension.
Additional Resources
- Onion Nutrition, Selection, Storage and Recipes. Foundation for Fresh Produce. Have a Plant®
- Yellow Onion Handout (PDF, 701 KB) USDA. USDA Household Foods List.
- Red Onion Handout (PDF, 693 KB). USDA. USDA Household Foods List.
- Onion Handout (PDF, 1.2 MB). SNAP-Ed. Montana State University Extension. Buy Eat Live Better.
- Cooking Onions without Crying. University of Nebraska, Lincoln. Nutrition Education Program.
- Freezing Onions. University of Nebraska, Lincoln. Nutrition Education Program.
Recipes
What's on the Menu?
Additional Recipes
- Quick Pickled Onions. SNAP-Ed. EatFresh.
- MyPlate Kitchen Recipes with Onion. USDA. MyPlate Kitchen. SNAP Recipes.
- CalFresh Recipes with Onion. SNAP-Ed. EatFresh.
- Food Hero Recipes with Onions. SNAP-Ed. Food Hero.
Nutrition Information
Serving Size: 1 medium onion ( 110g)
| Nutrient | Amount |
|---|---|
| Total Calories | 44 |
| Total Fat | 0 g |
| Saturated Fat | 0 g |
| Trans Fat | 0 g |
| Cholesterol | 0 mg |
| Carbohydrates | 10 g |
| Dietary Fiber | 2 g |
| Total Sugars | 5 g |
| Added Sugars included | 0 g |
| Protein | 1 g |
| Minerals | |
| Calcium | 2 mg |
| Potassium | 3 mg |
| Sodium | 4 mg |
| Iron | 1 mg |
| Vitamins | |
| Vitamin A | 0 mcg RAE |
| Vitamin C | 9 mg |
| Vitamin D | 0 mcg |
|
N/A - data is not available Note: only nutrients that are available will show on this display |
|
