Onion Knish
The Onion Knish is a savory, baked or fried pastry originating from Eastern European Jewish cuisine, featuring a flaky dough shell encasing a filling of richly caramelized onions. The dough is typically made from flour, eggs, and oil, while the star ingredient is onions slow-cooked until deeply sweet and golden. It's a beloved comfort food often enjoyed as a snack or side dish.
🍽️ Nutrition at a glance
This dish is generally high in carbohydrates from the dough and fat from the cooking oil or butter used to caramelize the onions, with minimal protein. A single knish (about 100-150g) can provide roughly 250-350 calories, along with some dietary fiber, B vitamins, and antioxidants from the onions.
Nutrition breakdown
| Calories | 290 kcal |
| Protein | 6 g |
| Carbs | 30 g |
| Fat | 16 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 480 mg |
| Iron | 2.1 mg |
| Potassium | 150 mg |
| Calcium | 30 mg |
| Vitamin C | 4 mg |
| Niacin (B3) | 1.5 mg |
| Folate | 45 mcg |
| Thiamin (B1) | 0.2 mg |
| Phosphorus | 60 mg |
Per 1 knish (113 g) · estimated, varies by recipe
💡 What's interesting
Culturally, the knish is an iconic symbol of Jewish deli and street food culture, particularly in New York City. Nutritionally, the slow caramelization of the onions transforms their sharp flavor into a sweet, umami-rich filling, making it a delicious way to enjoy the health benefits of onions, such as their quercetin content.
