Onion 101: When to Use White, Red, Yellow, and Green Onions
Ever Stood in the Produce Aisle Wondering Which Onion to Grab? 🧅🤔
Same. I used to just grab whatever onion looked the least intimidating—until I realized not all onions are created equal. Different onions shine in different dishes, and knowing when to use which one can seriously level up your cooking game.
So, if you’ve ever wondered, “Which onion do I use for salsa? What about soups? And why do some onions make me cry like I just watched a sad movie?”—this guide is for you.
Let’s break it down!
🧅 1. Yellow Onion – The Kitchen Workhorse
The yellow onion is like the dependable friend who shows up with soup when you’re sick—always there when you need it.
Flavor Profile:
Mild, slightly sweet, and becomes even sweeter when cooked.
Best Uses:
🥣 Soups & stews
🍝 Sauces (think marinara!)
🥘 Braises & roasts
Pro Tip: Caramelize yellow onions in butter or tallow for a rich, naturally sweet addition to burgers or steaks.
🧅 2. White Onion – The Zingy One
White onions are known for their sharp, clean flavor—perfect when you want a bit of bite.
Flavor Profile:
Crisp, crunchy, with a more intense flavor than yellow onions.
Best Uses:
🌮 Salsas & chutneys
🌯 Tacos (especially street tacos!)
🍛 Stir-fries
Pro Tip: Dice white onions super finely for pico de gallo.
🧅 3. Red Onion – The Raw Superstar
Raw red onions are crunchy and vibrant, making them a go-to for dishes that don’t involve heat.
Flavor Profile:
Mild and slightly sweet when raw, sharper when cooked.
Best Uses:
🥗 Salads & slaws
🥑 Guacamole
🥪 Sandwiches & wraps
Pro Tip: Soak sliced red onions in water for 10 minutes if you want to tone down the sharpness.
🧅 4. Green Onions (Scallions) – The Two-in-One Herb
Green onions are like a two-for-one deal—you get a mild onion flavor and a fresh garnish all in one.
Flavor Profile:
Mild, slightly peppery with a fresh crunch.
Best Uses:
🍲 Soups & stir-fries (white part)
🥗 Salads & tacos (green part)
🍜 Asian-inspired dishes
Pro Tip: Chop and freeze the green tops to sprinkle on meals later!
🧅 5. Sweet Onion – The Fry Champion
Sweet onions live up to their name—they’re mellow and sugary.
Flavor Profile:
Mild, sweet, and juicy.
Best Uses:
🍟 Onion rings
🥘 Roasted vegetables
🍔 Burgers (especially smashed burgers!)
Pro Tip: Sweet onions are great raw, but they’re magic when caramelized.
Wait...How Do I Cut Them? 🤷♀️
Chopping onions might feel like an Olympic sport sometimes, but here’s a quick guide:
1️⃣ Chop: Rough, irregular pieces (great for soups).
2️⃣ Dice: Small, uniform cubes (hello, salsa!).
3️⃣ Slice: Thin or thick rings (think burger toppers).
4️⃣ Julienne: Thin matchsticks (stir-fry perfection).
Bonus Tip: Use a sharp knife to reduce tears—dull knives crush onion cells, releasing more tear-inducing compounds. Not only that, less injuries in the kitchen! I wish I would have upgraded my knifes a lot sooner as a younger wife and chef.
It makes life SO much easier and safer when you have the right equipment to cook. I got a simple Cangshan set and never looked back! Here is one similar that's perfect to help any home chef get started! [Grab yours here.”]
Why Onions Are a Must-Have for Real Food Cooking
Not only do onions add flavor and texture to dishes, but they’re also packed with:
🛡️ Antioxidants – Red onions, in particular, are rich in quercetin.
💪 Prebiotic fibers – Onions feed the good bacteria in your gut.
🌱 Vitamins C & B6 – For immune function and energy.
And guess what? Of course, they’re naturally seed oil-free and fit perfectly into a Cook With Real Food lifestyle. 😉
Fun Fact: Did you know onions are the #1 MOST consumed vegetables on the earth!? I was surprised when I found that out, but the more I started cooking, I released they are in almost everything! Thank God for the onion family.
Onions and Animal Based Consideration
If you have been following me for awhile, you know that I ALWAYS cook with real food, but lean towards a more animal based lifestyle. On an Animal Based diet, onions are actually on the inflammatory, or "no-no" list. I don't eat them every day, or even every other day haha but if there is salsa around, I am not saying no because of a few pieces of onion...
My stomach tolerates them well enough, especially when cooked properly. So, do what's best for you and always be in tune with your body and what it's trying to tell you.
Interestedly, one of the reasons the onions are not on the safe list, is because they are known as a "highly defended" vegetable. You know how you start to cry 🥲 when you start to cut the onion?
That is the onions defense against you trying to kill it...(Cut into it🔪 )
It lets out a toxic gas against invaders and works well against animals, small bugs, and other living creatures trying to mess with the onions vibes. For us humans, it hurts our eyes and makes them water, but for some those gasses can cause irritation in the gut and intestines as it tries to defend itself all the way to the end.
This is another reason onions last so long at room temperature, you can keep an onion good for up to 9-months on in your kitchen in the correct conditions and it will be there, ready to defend itself.
Maybe we can all learn something about toughness from the onion. :)
Save This For Later!
If you know you aren't going to remember this whole blog, I got your back! I made this little graphic that summaries everything you need to know about these most commonly cooked with onions. :)
And hey, the Onion party doesn't stop here! Have you ever heard of Leaks, or even shallots?? More on that in another blog!
Next Up: Shallots & Leeks!
Stay tuned for the next post, where we’ll dive into two more members of the onion family—shallots and leeks—and how they can add even more flavor to your meals!
📌 Pin this guide on Pinterest to help others unlock the power of onions!
Happy cooking! 🍽️
P.S. Got a favorite onion recipe? Tag me @cookwithrealfood—I’d love to see it!
