Counting and categorizing carbohydrates often perplexes even the most food-savvy dieters. Carbs fall into either the simple or complex category. Onions, which provide fiber, vitamins and minerals, fall into the desirable "complex" family of carbs. Yet because some foods like radishes and lettuce contain even fewer carbs than onions, you may be tempted to ditch the humble onion for some of those super-low-carb veggies. Think twice, however, because dietitians recommend eating a variety of nutrient- and fiber-rich fruits and vegetables.
Basic Carb Count
Whether raw or cooked simply, onions contain between 7 and 22 g of carbohydrates per cup, according to the United States Department of Agriculture. Fresh sweet onions have 7 g; this type is also known as the Vidalia onion. Yellow or common fresh onions contribute about 10 g protein per cup. A 1-cup serving of cooked onions has a carb count that range between 7 and 22 per cup.
High-Carb Versions
Cooks prize onions for their natural affinity for breading and frying, but dieters dread the tempting preparations because they add fat, carbs and calories. Onion rings add about 38 g of carbohydrates to your daily diet per 1-cup serving; they also have 400 calories and 26 g fat. If you crave the sweetness of onion rings, roast them in the oven to bring out their natural sugars without piling on the carbs and fat of breaded, deep-fried onions.
Low-Carb Diets
Low-carb diets typically restrict daily carb counts to between 50 and 150 g a day, sometimes even fewer during the "induction" phase. Opinions vary on the wisdom of severely cutting back on carbohydrates, but restricting carbs may be helpful for some dieters and is certainly medically necessary for diabetics. For those on severely restricted diets of 35 to 50 g of carbs a day, even a half-cup of onions, which contain about 5 g of carbs, represents at least 10 percent of the daily carb limit. A serving of high-carb onion rings, of course, would leave little room for healthier, high-fiber carbs. Yet nutrient- and fiber-rich foods like onions and other produce make better choices for the health-conscious dieter than simple carbs like white bread and sugary snacks.
Fruits and Vegetable Carbs
Onions fall into the non-starchy category of vegetables, making them a fairly low-carb produce option. Low-carb vegetables typically have about 5 g of carbs per half-cup serving, notes Drugs.com. Onions, tomatoes, cabbage and broccoli are all examples of non-starchy, low-carb members of the fruit and vegetable family. Higher-carb foods from the same group include starchy vegetables such as potatoes, corn, peas and winter squash. All have about 15 g of carbs per serving, as do small portions of fresh fruit and fruit juice.
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