Pickled onions are a tangy, flavourful addition to many dishes, but are they good for your health? As a registered dietitian, let’s take a closer look at their nutritional benefits!
What Are Pickled Onions?
They are made by soaking raw onions in a solution of vinegar, salt, and sometimes sugar or spices. This process preserves the onions, giving them a distinctive sour and tangy flavouring.
Nutritional Highlights
Low in Calories
A serving is low in calories, making them a great way to add flavour without significantly increasing your calorie intake.
Rich in Antioxidants
Onions are a natural source of antioxidants, including quercetin, which may support heart health and reduce inflammation. The pickling process retains many of these beneficial compounds.
Potential Drawbacks
High in Sodium
Many pickled onions are made with a brine high in salt, which can contribute to excessive sodium intake. When purchasing store bought check the label for added salt or sodium content.
Added Sugar
Some pickling recipes include sugar to balance the tangy flavour, which can increase calorie content and impact blood sugar levels. Check labels or make your own to control added sugars.
How to Enjoy
They are such a versatile option that can be used to enhance many dishes, here are some dishes they go great with:
- Salads: Add a pop of flavor to leafy greens or grain-based salads.
- Taco, Wraps, Burgers and Sandwiches: Use as a tangy topping.
Try My Pickled Onion Recipe Below
The Bottom Line: Are Pickled Onions Good for You?
Pickled onions can be a flavourful, low-calorie addition to your meals, offering some health benefits from their antioxidants, particularly quercetin, which may support heart health and reduce inflammation in the body.
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