Onions are great for use in home cooking, in elite restaurants, and BBQ’s and camp kitchens. They can be used in a variety of cooking methods from sautéing, roasting, frying or caramelising, barbequing and raw! For informative information about onions you can visit the Onions Australia website

Brown Onions

Brown Onions are a great addition to meals to add flavour and texture. They are a versatile vegetable that you can use in a variety of dishes such as casseroles, roasts, sauces and gravies, soups, curries, pasta dishes, wraps & tacos and good old barbeques… to name a few!

Brown onions shade between light and darker brown colour tones. Early varieties have a more pale ‘creamy’ coloured skin. They have a sharp aromatic smell and add flavour to dishes. They are the most widely used onion.

Red Onions

Red Onions are great used raw in salads & wraps and caramelised on the barbie. They have purplish red skin with a white flesh that is tinged with red. Red onions tend to be marketed on medium and larger sizes, and only minimal markets require the smaller sized red onion.

Red onions have a great flavour, some varieties can be bitey. Most are mild or even sweet in flavour. They are often used raw in salads, yet can be grilled, caramelised or roasted.

White Onions

White Onions are great used in casseroles and other dishes that like the extra flavour. They are also great for pickling and eaten as a snack or to accompany cheese platters.


Onions contain vitamins and minerals, such as vitamin C, potassium, dietary fibre and folic acid. They are also a source of calcium, iron and are high in protein. Onions are low in sodium and do not contain fat. 

Nutrition Per Serving Of Onions

Onion Nutrition
1/2 Cup (80g)
Chopped Raw Onion
Daily Values*
Calories 30
Total Fat 0 0%
Cholesterol 0 0%
Sodium 0 0%
Total Carbohydrate 7g 2%
Dietary Fibre 1g 6%
Sugars 5g
Protein 1g
Vitamin C 5mg 9%
Vitamin B6 0.1mg 5%
Calcium 16mg 2%
Iron 0.2mg 1%
Folic Acid 15.2mcg 4%
Potassium 126mg 4%
Selenium 0.5mcg 1%
Zinc 0.2mg 1%

Tips for tears

There are many tips for stopping onions from making you ‘cry’. Here are a few:

  • refrigerate your onion for about an hour before peeling & chopping
  • chop the onion under running water
  • chop without cutting into the base of the onion, where the roots are.
  • wear contact lenses!

Purchasing, preparing and cooking onions

Look for these characteristics:

  • Firm feel – If an onion is soft it is showing signs of breakdown, meaning it is close to reaching its end shelf life.
  • Light or dark skinned – a light skinned onion is simply an early variety for an early sowing time in different climatic regions. A darker skin is generally a later variety of onion, for a later planting and harvest time. The outer layers of the onion should have a dry shelly skin. The more skins the better.
  • Skin blemishes – an ‘ideal’ onion is free of skin blemishes. Although we all love to cook with and eat produce that is ‘perfect’; we encourage consumers to be mindful and use common sense when assessing produce quality. Minor skin blemishes on onions are perfectly fine.

You can identify onions that are reaching the end of their shelf life:

  • Shooting – Onions that have green shoots coming from the top of their stem are showing signs of shooting. The sending off of shoots is a sign the onion has almost reached the end of its shelf life. If you have an onion that is mildly shooting, you can still cook with it, just remove the shoots when you are preparing the onion.
  • Wrinkled softer skins – The skins begin to breakdown when the onion is reaching the end of its shelf life. The skin can begin to soften as the layers begin to break down.

We have a premium line of produce – our line here models the ‘ideal’ onion. However, all the little critters that don’t make the ‘premium’ cut are still found a home. One thing we are sure of is our second grade produce is still pretty good quality!

Choosing your onions

Observe the condition of the skins and feel the texture and firmness of the produce.

A good choice of produce are onions that are

  • clean
  • rounded shaped
  • firm at the opening at the top of the onion
  • have crisp papery, dry outer skins.

Try to avoid onions that:

  • are shooting
  • have signs of mould
  • have soft spots on the outer skin
  • have moisture present at their neck
  • have dark patches or large dark spots.

These signs all indicate breakdown or disease of the onion.

For More Information about onions you can visit www.onionsaustralia.org.au.