Yellow Onion 101: Nutrition, Benefits, How To Use, Buy, Store | Yellow Onion: A Complete Guide

What is Yellow Onion

Yellow onions are one of the most common types of onions you’ll find in kitchens. They’re round, with papery brownish-yellow skin and a strong flavor that mellows out when cooked. Inside, the white flesh is crunchy and has a bit of a bite to it when raw, but once you cook them, they get sweet and soft. They’re really versatile, used in everything from soups and stews to stir-fries and salads. Yellow onions are known for their strong scent too, which might make your eyes water while chopping. They’re perfect for dishes that need a lot of flavor, but they also store well, making them handy to keep around. Whether you’re caramelizing them slowly or tossing them in with other ingredients, yellow onions are a staple in many meals.

Other Names of Yellow Onion

Yellow onions go by a few different names depending on where you are or what you’re making. Here’s a list of some of them:

1. Brown Onion – This is another common name because of the brownish skin they have. Some people just call them this to make it simpler.
2. Spanish Onion – This name is used sometimes, though it’s a little confusing because the term “Spanish” onion can also refer to a larger, milder onion in some places.
3. Cooking Onion – People also call them cooking onions because they’re perfect for cooking thanks to their strong flavor that gets sweet when you cook them.
4. Common Onion – This is just a basic way to say “yellow onion,” since it’s the most common type you’ll find at the store.

These names all refer to the same type of onion, but sometimes people call them different things.

Nutritional Value of Yellow Onion

Here’s the approximate nutritional value of a medium-sized (about 150 grams) raw yellow onion:

Nutrient	Amount per 150g (raw)
Calories	60
Total Fat	0g
Cholesterol	0mg
Sodium	5mg
Potassium	230mg
Total Carbohydrates	14g
Dietary Fiber	3g
Sugars	9g
Protein	1g
Vitamin C	12% of Daily Value
Vitamin B6	8% of Daily Value
Folate	6% of Daily Value
Calcium	2% of Daily Value
Iron	2% of Daily Value

Please note that these values are approximate and can vary slightly depending on factors such as the size and variety of the onion.

Benefits of Yellow Onion

Yellow onions have a bunch of benefits, not just for adding flavor to your meals, but also for your health. Here’s a list of some reasons why they’re great to have around:

1. Rich in Nutrients – They’re packed with vitamins like Vitamin C, which helps your immune system, and B vitamins, which give you energy. You’re also getting fiber, which is important for digestion.
2. Good for Heart Health – Eating yellow onions can help lower your risk of heart disease. They’ve got compounds that help reduce bad cholesterol and improve blood circulation.
3. Antioxidants – Yellow onions are full of antioxidants, which can help fight off free radicals in your body. This can keep you healthier by reducing inflammation and the risk of chronic diseases.
4. Boosts Immunity – Thanks to their high vitamin C content and sulfur compounds, yellow onions can help boost your immune system, keeping you from getting sick as often.
5. Helps with Digestion – The fiber in onions helps keep things moving in your digestive system, preventing constipation and promoting a healthy gut.
6. Natural Anti-Inflammatory – If you’re dealing with inflammation, onions can help. Their natural anti-inflammatory properties can help ease discomfort in joints or muscles.

So, not only do yellow onions make your food taste better, but they also bring some pretty solid health benefits.

Varieties of Yellow Onion

There are different varieties of yellow onions, each with its own slightly different flavor and texture. Here’s a list of some of the most common types:

1. Standard Yellow Onion – This is the most common type you’ll find in grocery stores. It’s got a strong, sharp flavor when raw, but it sweetens up when you cook it. It’s perfect for everyday cooking.
2. Sweet Yellow Onion – This variety is a bit milder and sweeter than regular yellow onions. It’s great for people who want the flavor of onions without the strong bite, and it’s often used in dishes like onion rings or caramelized onions.
3. Storage Yellow Onion – These are the onions that you’ll usually see in bulk at the store. They’re grown to last longer, which is why they have a thicker skin. They store well and are perfect for long-term use in your kitchen.
4. Vidalia Onion – This is a specific variety of sweet yellow onion, grown only in Georgia, USA. It’s famous for being extra sweet and mild, and it’s often eaten raw in salads or sandwiches because it doesn’t have that strong onion punch.
5. Texas Super Sweet Onion – Similar to Vidalia, these onions are also known for their sweetness and are grown in Texas. They’re perfect for people who like onions with a milder taste but still want that yellow onion texture.

Each of these varieties has its own personality, but they all share the basic yellow onion look and work well in a variety of dishes. Depending on how sweet or sharp you want your onions to be you can use it accordingly.

What Does Yellow Onion Taste Like

Yellow onions have a pretty strong flavor, especially when you eat them raw. They can be sharp and a little spicy, making your eyes water while you chop them. But once you cook them, they change a lot. The sharpness goes away, and they become sweeter and softer. When caramelized, yellow onions turn golden brown and get that sweet, rich flavor that makes dishes like soups, stir-fries, and burgers taste amazing. They have a bit of a natural tang, but it’s not overpowering, which makes them really versatile. Whether you’re adding them to a dish for flavor or just using them as a base for cooking, yellow onions have a nice balance of sweetness and savoriness.

How To Use Yellow Onion

Yellow onions are super versatile and can be used in so many ways in cooking. Here are some ideas on how to use them:

1. Raw in Salads – If you want a little bite in your salad, slice up some yellow onion thinly and add it. It gives a nice crunch and flavor that’s not too overwhelming.
2. Caramelized for Sweetness – Cooking yellow onions slowly until they turn golden brown brings out their natural sweetness. You can use caramelized onions on burgers, sandwiches, or even in pasta dishes.
3. In Soups and Stews – Yellow onions are perfect for making the base of a soup or stew. They add a lot of flavor when you sauté them with garlic or other vegetables.
4. Roasted with Vegetables – Toss some chopped yellow onions with other veggies and roast them. The heat softens them up and brings out their sweetness, making them great in roasted dishes.
5. In Stir-Fries – Slice them up and throw them in a stir-fry. They cook quickly and add a nice flavor to the mix without taking over the dish.
6. Grilled for a Smoky Taste – Grilling yellow onions adds a smoky, charred flavor. They’re great as a topping for grilled meats or in grilled veggie sandwiches.
7. As a Topping – Use raw or cooked yellow onions as a topping for things like pizza, tacos, or hot dogs. They add flavor and texture without needing much effort.

Yellow onions can be used in so many ways, whether raw, cooked, or grilled. Their flavor can change depending on how you prepare them, so you can always find a way to fit them into your meals.

Substitute for Yellow Onion

If you don’t have yellow onions on hand, or if you just want to try something different, there are a few good substitutes you can use. Here’s a list of options:

1. White Onion – These are very similar to yellow onions, but they tend to be a little milder and have a bit more of a sharp bite when raw. They work well in most dishes that call for yellow onions, especially if you don’t mind a slightly different taste.
2. Red Onion – Red onions have a sweeter and milder flavor than yellow onions, but they still have a bit of that oniony bite. They’re great in salads or sandwiches, and you can use them cooked or raw, depending on what you’re making.
3. Shallots – Shallots are smaller and milder than regular onions, with a hint of garlic flavor. They’re perfect for dishes where you want a subtler onion taste, like dressings, sauces, or finer French recipes.
4. Leeks – Leeks have a much milder flavor than yellow onions and can be a good choice if you want something softer. They have a subtle, sweet flavor and work best in soups, stews, and casseroles.
5. Green Onions (Scallions) – These are another great option, especially if you’re looking for something fresh and light. They don’t have the strong flavor of yellow onions, but they can add a nice crunch and mild onion taste to salads, tacos, or even soups.
6. Sweet Onions (Vidalia or Walla Walla) – These onions are sweeter and less pungent than yellow onions. They can be a perfect substitute if you want to avoid the sharpness of regular yellow onions but still need that onion flavor.
7. Garlic – While not an onion, garlic can sometimes be used as a substitute for flavoring if you don’t mind the difference. It’s much stronger than onion, so you’ll want to use it sparingly.

Each of these substitutes can bring a slightly different twist to your dish, so depending on what you’re making and the flavor you want, you can swap in one of these with ease.

Where to Buy Yellow Onion

Yellow onions are pretty easy to find, and there are a lot of places where you can buy them. Here’s a list of where you can pick them up:

1. Supermarkets – This is the most common place to find yellow onions. You’ll usually see them in the produce section, often in bulk or in bags. Big chain stores like Walmart, Target, or Safeway will always have them.
2. Farmers’ Markets – If you’re looking for something a little fresher or more local, farmers’ markets are a great option. You can often find yellow onions that are grown nearby, which can taste even better since they’re picked more recently.
3. Grocery Stores – Smaller, local grocery stores will also carry yellow onions. They might not have as many varieties as bigger supermarkets, but you should still be able to find them in the produce section.
4. Online Grocery Stores – If you don’t feel like heading out to the store, you can order yellow onions online from places like Amazon, Instacart, or even local delivery services from your favorite grocery store. It’s convenient, but it may cost a little more for delivery.
5. Wholesale Clubs (Costco, Sam’s Club) – If you buy onions in bulk or cook a lot, places like Costco or Sam’s Club can be a good option. They often sell large bags of yellow onions at a lower price per onion.
6. Specialty Food Stores – Stores that focus on organic or specialty foods, like Whole Foods, will definitely have yellow onions, sometimes even organic ones. They may also offer more premium varieties.
7. Ethnic Markets – Sometimes, ethnic grocery stores (like Hispanic or Asian markets) carry onions at good prices, including yellow onions, since onions are used in many global cuisines.

No matter where you go, yellow onions are a staple ingredient that’s easy to get your hands on, so you’ll never have to look too hard to find them.

How To Store Yellow Onion

Storing yellow onions properly can help them last longer and stay fresh. Here’s how you can store them:

1. Cool, Dry, and Dark Spot – Yellow onions need a place that is cool (ideally around 45–55°F or 7–13°C), dry, and dark. Light and heat can cause them to sprout or spoil faster. A pantry, cellar, or even a cupboard in the kitchen works best. Avoid putting them in places that get a lot of sunlight or near heat sources like stoves, ovens, or windows where the temperature can fluctuate.
2. Ventilation is Key – Onions need airflow to stay fresh. They shouldn’t be stored in plastic bags because it traps moisture and can cause mold or rot. Instead, store them in mesh bags, paper bags, or perforated plastic bags that allow air to circulate. If you don’t have a mesh bag, a basket or crate can also work well because the open design promotes ventilation.
3. Do Not Refrigerate Whole Onions – Whole onions do not belong in the fridge. The cold and humidity inside the fridge can cause them to spoil faster. Refrigeration is fine only if the onion has been cut or peeled. Storing them whole in the fridge can make them mushy and soft, ruining their texture and flavor.
4. Storing Cut or Peeled Onions – If you’ve used part of an onion and have leftovers, wrap the unused portion in plastic wrap or place it in an airtight container and store it in the fridge. It should last about 7–10 days this way. For longer storage, you could also freeze chopped onions, but be aware that freezing changes their texture, so it’s better to use them in cooked dishes after thawing.
5. Separate from Potatoes – It’s very important not to store onions near potatoes. Potatoes release moisture and a gas called ethylene, which can make onions spoil or sprout quicker. Keep them in separate locations to maintain their quality.
6. Check for Spoilage – Every so often, take a quick check of your stored onions. If any have soft spots, mold, or are sprouting, remove them from the bunch to prevent them from affecting the others. You should also watch for onions with a very strong smell, as that could be a sign they’re starting to rot.
7. Avoid Storing in Plastic Containers – It may seem easy to toss onions in a plastic container, but this traps moisture. If you have to store them in a container, make sure it has ventilation holes. If you’re using a bag, make sure it’s breathable. If the onions are packed too tightly or without ventilation, they’ll break down quickly and rot.
8. Special Onion Storage Systems – If you want to keep your onions for longer periods, you can buy specialized onion storage jars or mesh bags made specifically for this purpose. These containers allow air to flow and protect the onions from light and moisture. Some even have holes on the sides to encourage airflow, which is important for preventing mold.

By following these detailed steps, your yellow onions can stay fresh for weeks, and you’ll have them ready for cooking whenever you need them. The key is keeping them in the right conditions and checking on them regularly to make sure they’re not starting to go bad.

Frequently Asked Questions (FAQs)