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Are Onions High In Potassium? (Better Than Bananas?)

Onions are a very popular vegetable that’s a staple in most people’s kitchens. They’re very nutritious, containing many vitamins and minerals, including potassium. 

But, if you suffer from potassium sensitivity or kidney disease, you have to be careful with consuming too much potassium. 

So, can you add onions to a low-potassium diet? Are onions high in potassium?

Are onions high in potassium?

Onions are a low-potassium veggie and a safe addition to a low-potassium, kidney-friendly diet. They’re also high in various nutrients, minerals, and vitamins that help you stay healthy, as well as many plant compounds and antioxidants. 

Onions can be served and eaten in various ways, making them a very versatile veggie.

How much potassium is in onions?

One medium raw onion contains 161 mg of potassium. This makes onions a low-potassium food, especially as no one eats whole onions in one sitting. 

Because of that, you’re going to take in a lot less potassium if you slice onions and, for example, eat them on a sandwich. 

Most types of onions, from sweet through yellow to red, contain similar amounts of potassium. So you can choose whichever you prefer even if you follow a low-potassium diet.

One medium raw onion contains 161 mg of potassium
One medium raw onion contains 161 mg of potassium

Many people choose to stir fry onions for various dishes. That changes the potassium content. 

One medium-sized boiled or otherwise cooked onion contains around 156 mg of potassium. 

The amount is relatively similar, but frying and boiling tend to reduce the content of micronutrients in your food. 

That isn’t to say that cooked onions aren’t healthy, but if you want to get the most of them, make sure to eat them raw as well.

Are onions healthy?

Aside from some fiber, this veggie is especially high in vitamin C. 

This micronutrient is involved in various bodily functions, including immune system regulation, collagen production, tissue repair, and even iron absorption. 

What’s more, vitamin C also works as a powerful antioxidant, helping flush out harmful free radicals from your body. 

This prevents oxidative stress and damage to your cells, reducing your risk of various chronic conditions like diabetes and cancer.

Eating onions can also improve heart health. This veggie contains powerful antioxidants and plant compounds, reducing cholesterol levels and fighting inflammation, lowering the risk of cardiovascular diseases. 

The same plant compounds also help reduce blood pressure, which, in turn, lowers your risk of strokes, which is associated with high blood pressure levels.

Onions are a low-potassium veggie
Onions are a low-potassium veggie

Onions, especially red ones, also contain compounds that reduce your blood sugar levels, helping prevent diabetes and manage its symptoms in people suffering from it. 

This is a great health benefit, as diabetes and high blood sugar levels are on the rise globally. 

Because of that, it’s very beneficial to consume foods that have the ability to lower these levels. Additionally, stable blood sugar levels also reduce your risk of obesity.

Can you take in too much potassium from onions?

Onions in all their forms are low-potassium veggie, so you don’t have to worry about taking in too much potassium from them. 

They’re also low in calories and come with impressive health benefits thanks to the plant compounds and nutrients found in them. 

So regardless of what type of diet you follow, onions are a great addition to it.

Is onion soup high in potassium?

One cup of regular canned onion soup contains 68 mg of potassium. The same serving of onion soup prepared from a dry mix provides you with 71.3 mg of potassium. 

This isn’t a lot, but you’ll get more nutrients and less sodium and calories if you prepare onion soup yourself. 

Sodium contributes to high blood pressure and raises your risk of strokes, so limiting dietary sodium is important.

In addition, one cup of cream of onions from a can contains around 120 mg of potassium. 

This is almost twice as much since this type of soup is often made with heavy cream or milk, which adds calories and more potassium. 

It’s still a low-potassium food, but make sure to remember the difference in nutrients.

Are spring onions high in potassium?

One cup of chopped spring onions contains around 276 mg of potassium
One cup of chopped spring onions contains around 276 mg of potassium

One cup of chopped spring onions contains around 276 mg of potassium. While this might seem like a lot, remember that no one consumes a whole cup of spring onions in one sitting. 

As a result, you’re more likely to take in way less potassium from spring onions than that. Spring onions are especially high in vitamin K as well as vitamin A and vitamin C. 

They also contain a good dose of folate, calcium, iron, and manganese. All of these micronutrients help contribute to optimal health, so it’s a good idea to include spring onions in your diet.

Are onion flakes high in potassium?

A serving of ¼ cup of onion flakes contains 227 mg of potassium. Just like most dried products, they’re relatively high in potassium. 

But as long as you don’t eat a lot of them in one sitting, you can still add them to a low-potassium diet. 

Most people use them as a topping for hot dogs and other dishes, but they can also work as a replacement for raw onions, although with less flavor.

Are onion rings high in potassium?

A single serving of ten medium-sized onion rings provides you with around 77.4 mg of potassium. 

This makes them a safe food for a low-potassium, kidney-friendly diet. Aside from the low potassium content, onion rings are relatively high in fat, especially if you buy them frozen. 

What’s more, such processed foods are associated with an increased risk of several conditions, including heart attacks, strokes, and even cancer. 

So, make sure to consume onion rings in moderation and, if you can, make them yourself in the oven instead of deep-frying them.

Conclusion

Onions are a very healthy, nutrient-rich vegetable that’s also low in potassium. As a result, they can improve your health without causing any health problems for people with kidney issues. 

Onions are also incredibly versatile since you can use them to make soups, sauces, and eat them raw. 

Because of that, there’s no reason not to add them to your diet to reap all of their health benefits.

Don’t know which foods are high in potassium? Read our article 15 Best Food Sources Of Potassium. We also have a guide on this important mineral: Potassium 101: All You Need To Know About Potassium.