Onions
WHITE ONION
Onions are one of the oldest cultivated crops, with evidence of use dating back over 5,000 years in Egypt, India, and Mesopotamia. White onions, like other dry onions, evolved from wild Allium species in Central Asia and the Middle East.
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They became widely cultivated in Europe and were brought to the Americas by Spanish colonists. Today, white onions are especially prominent in Mexican, Southwestern U.S., and Indian cuisines, prized for their bold flavor and crisp texture.
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Key benefits
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Rich in antioxidants and sulfur compounds (support detox and heart health)
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Low in calories and high in prebiotic fiber (good for gut bacteria)
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May support immune function, blood pressure, and inflammation
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Contains quercetin, which has anti-allergy and anti-inflammatory effects
Fun Facts
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Mexican cooking essential: White onions are often preferred in fresh salsas, guacamole, and tacos for their bright, sharp flavor.
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Strongest raw bite: Among common onions, white onions tend to be the most pungent when raw—perfect for dishes that need a punch.
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Great for pickling: Their crispness and high sulfur content make them ideal for quick pickles and vinegar-based toppings.
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Shorter storage life: Compared to yellow onions, white onions don’t store as long, due to higher water content.
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Cook down to mellow sweetness: Although strong raw, they become sweet and savory when sautéed or grilled.
YELLOW ONION
Yellow onions are among the oldest cultivated onion types, widely grown for centuries in Europe, Asia, and the Middle East. They became the go-to onion in classical French cuisine for their transformative flavor when caramelized and are now the most commonly used onion in North America and Europe.
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In the U.S., yellow onions dominate commercial production, accounting for over 80% of all onions sold. Varieties like Sweet Spanish and Granex are widely grown in California, Idaho, Washington, and Georgia.
Key benefits
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Rich in quercetin, an antioxidant with anti-inflammatory and heart-health benefits
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Contains sulfur compounds that support liver detox and blood pressure regulation
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Provides prebiotic fiber that supports gut health
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Low in calories and naturally fat-free
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Cooking enhances sweetness without adding sugar
Fun Facts
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Kitchen workhorse: Yellow onions are known as the “all-purpose” onion, great for nearly every savory dish.
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Caramelizing champion: Their natural sugars make yellow onions ideal for slow-cooked caramelized onions.
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Classic in French cuisine: Central to dishes like French onion soup and mirepoix (onion, carrot, celery base).
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Best for long cooking: Unlike red or white onions, yellow onions mellow and sweeten the most when cooked.
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Storage-friendly: Among all types, yellow onions are the best keepers—lasting up to 2–3 months in a cool, dark place.
RED ONION
Red onions have been cultivated for centuries, originating in Central Asia and the Middle East, like other onion types. They became popular in Mediterranean and Middle Eastern cuisines, known for their bright color and bold flavor.
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In the U.S., red onions have become a popular fresh-market variety, often eaten raw for their crunch and color appeal. Major producers include California, Washington, Georgia, and Mexico, with varieties like Red Burgundy and Red Creole being especially well-known.
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Key benefits
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Rich in anthocyanins, the antioxidants that give red onions their color
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Contains quercetin, a plant compound linked to reduced inflammation
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May support heart health, blood sugar regulation, and immune function
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Naturally low in calories, with prebiotic fiber for gut health
Fun Facts
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Color that pops: Red onions are often used raw in dishes like salads, burgers, tacos, and ceviche because of their vibrant color and crisp bite.
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Best for pickling: Their color turns vivid pink when pickled—perfect for visual contrast in dishes.
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Milder than white onions: Especially in summer, red onions tend to have a sweeter, less sharp flavor.
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Color fades when cooked: While visually striking raw, their purple hue dulls when sautéed or roasted.
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Natural dye source: Historically, red onion skins were used to dye fabric and eggs due to their rich pigmentation.