Onions, dehydrated flakes
Whole food · Vegetables and Vegetable Products
Dehydrated onion flakes are the concentrated, shelf-stable essence of the onion, offering a potent, sweet-savory punch and a satisfying chew when rehydrated. Nutritionally, they are a carbohydrate-dense ingredient, with nearly a quarter of their weight coming from natural sugars, providing a quick energy source.
Calorie split: 10% protein · 89% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love them for their incredible convenience and ability to deliver a deep, umami-rich onion base to soups, stews, and rubs instantly. They are a pantry hero, ensuring you're never without this essential flavor cornerstone.
⚠️ Watch-outs & how to enjoy it better
Their high carbohydrate and sugar content can contribute to blood sugar spikes if used in large quantities, and they are often very high in sodium. To counteract this, use them sparingly as a flavor enhancer rather than a main vegetable, pair them with protein and healthy fats in a meal, and choose low-sodium versions when available.
Key benefits
- Extremely long shelf life with no refrigeration needed
- Intense, concentrated onion flavor for cooking
- Convenient and quick to use in place of fresh onions
- Good source of dietary fiber (9.2g per 100g)
- Contains beneficial antioxidants like quercetin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The dehydration process concentrates the natural sugars in onions, which is why 100g of dehydrated flakes contains a whopping 37.41g of sugar—more than many candies.
Full nutrition (USDA data · scales with serving)
| Water | 3.9 g |
| Energy | 349 kcal |
| Energy | 1460 kj |
| Protein | 8.9 g |
| Total lipid (fat) | 0.46 g |
| Ash | 3.4 g |
| Carbohydrate, by difference | 83.3 g |
| Fiber, total dietary | 9.2 g |
| Total Sugars | 37.4 g |
| Calcium, Ca | 257 mg |
| Iron, Fe | 1.6 mg |
| Magnesium, Mg | 92.0 mg |
| Phosphorus, P | 303 mg |
| Potassium, K | 1622 mg |
| Sodium, Na | 21.0 mg |
| Zinc, Zn | 1.9 mg |
| Copper, Cu | 0.42 mg |
| Manganese, Mn | 1.4 mg |
| Selenium, Se | 5.0 ug |
| Vitamin C, total ascorbic acid | 75.0 mg |
| Thiamin | 0.50 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.99 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 1.6 mg |
| Folate, total | 166 ug |
| Folic acid | 0.00 ug |
| Folate, food | 166 ug |
| Folate, DFE | 166 ug |
| Choline, total | 53.9 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 11.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 18.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 32.0 ug |
| Vitamin E (alpha-tocopherol) | 0.18 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 3.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.08 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.07 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.06 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.18 g |
| PUFA 18:2 | 0.17 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.13 g |
| Threonine | 0.22 g |
| Isoleucine | 0.32 g |
| Leucine | 0.31 g |
| Lysine | 0.43 g |
| Methionine | 0.07 g |
| Cystine | 0.16 g |
| Phenylalanine | 0.23 g |
| Tyrosine | 0.22 g |
| Valine | 0.21 g |
| Arginine | 1.2 g |
| Histidine | 0.15 g |
| Alanine | 0.25 g |
| Aspartic acid | 0.49 g |
| Glutamic acid | 1.4 g |
| Glycine | 0.37 g |
| Proline | 0.28 g |
| Serine | 0.26 g |
FAQ
How do I rehydrate dehydrated onion flakes?
For most cooking, you can simply add them directly to wet dishes like soups or sauces. For a texture closer to fresh onions, soak them in cold water for 10-15 minutes, then drain well before using.
Can I substitute them for fresh onions in a recipe?
Yes, but with adjustment. A general rule is 1 tablespoon of dried flakes equals about 1/4 cup of chopped fresh onion. You'll also need to add more liquid to your recipe.
Why are my dehydrated onion flakes so sweet?
Dehydration removes water, which dramatically concentrates the onion's natural sugars. This is why they have a much sweeter, more intense flavor than fresh onions.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.49 kcal/g · 10% calories from protein · 9.2 g fiber · 37.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.01 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.