6 reasons why onions are consumed with every meal in India

Indian food is incredibly diverse; it's certainly more than Butter Chicken and Panipuris. But there is one vegetable that has created a monopoly of sorts. It’s present in almost every other Indian dish, and is indeed famous for its flavour profile. We are talking about onions. Every layer of this vegetable has a story to tell. Apart from adding onions to a variety of dishes, it is also eaten raw and pickled. A splash of lemon juice over a thinly sliced raw onion, along with a pinch of salt, has its own distinct flavour that can elevate any dish.

So, what’s really the deal with onions? Why are Indians obsessed with onions, and why are they eaten with every meal? Well, the taste certainly is a factor. But, there is more. This humble vegetable is a powerhouse of nutrients and has surprising health benefits. Let’s take a look.

Nutrient-dense

Onion is packed with nutrients. There is more to those humble layers than what meets the eye. Low in calories, onions are rich in vitamins, fiber, and minerals.

One medium onion (110 grams) has:

• Calories: 44
  
• Protein: 1.2 g
  
• Carbs: 10.3 g
  
• Sugar: 4.7 g
  
• Fiber: 1.9 g
  
• Fat: 0.1 g
  
• Potassium: 3.4% of Daily Value (DV)
  
• Vitamin C: 9% of the DV
  

Rich in antioxidants

Onions are one of the best natural sources of antioxidants. These antioxidants inhibit oxidation, and hence lower the risk of diseases such as cancer, diabetes, and heart disease.

Red onions have anthocyanins, which protect against diabetes and some types of cancers. It also has antioxidants like quercetin, which fight free radicals and reduce inflammation. This can help prevent chronic diseases and slow down ageing.

Good for heart health

An onion a day, perhaps, could keep many heart diseases at bay! The antioxidants in the onion may reduce the risk of heart disease by preventing inflammation, and also reducing bad cholesterol, and lowering blood pressure.

A study from 2015 found that taking 162 mg of onion extract rich in quercetin every day helped lower the top number of blood pressure (systolic) by 3.6 mmHg in people who were overweight and had high blood pressure. Balancing blood pressure is linked with improved heart health.

Anti-cancer properties

Onions may play a role in cancer prevention, thanks to their organosulfur compounds and antioxidants. These compounds have been shown to inhibit the growth of cancer cells, particularly in the stomach and colorectal cancers.

A review of 16 studies in 2014, with 13,333 people, suggested that people who ate more onions had a 15% lower risk of colorectal cancer than those with the lowest intake.

Promotes digestion

Onions are a good source of dietary fiber, which is essential for a healthy digestive system. The fiber adds bulk to stool, preventing constipation and promoting regular bowel movements.

This vegetable is also a rich source of prebiotics, which nourish beneficial gut bacteria. Maintaining a healthy gut microbiome is linked to improved digestion, better nutrient absorption, and even enhanced mood.

A 2025 study looked into the various impacts of onion extracts on the gut microbiome. They found that onion extracts could serve as promising prebiotics by altering gut microbial structure and promoting the production of beneficial metabolites, including SCFAs and indole derivatives, and enhancing the growth of probiotics.

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Supports blood sugar regulation

For those managing diabetes or who want to maintain stable blood sugar levels, onions are your best friends. They contain chromium, a trace mineral that enhances insulin sensitivity and allows the body to better regulate blood glucose.

A 2010 study found that eating 100 g of raw onion reduced fasting blood sugar levels after 4 hours in people with type 1 and type 2 diabetes.