You can eat onion skin, and it contains significant nutritional benefits, including being rich in dietary fiber, vitamins A, C, E, B9, B6, potassium, and phytonutrients like quercetin[2][3][4]. Onion skin also contains antioxidants and sulfur compounds that may support health in various ways[4][6].
Because onion skins are tough and papery, they are challenging to eat directly, and their texture may be unpleasant or pose a minor choking hazard[5]. Instead, most recommendations suggest incorporating onion skins into cooking by:
- Adding skins to soups, stews, and stocks to extract nutrients and then straining them out before serving[1][3][5].
- Grinding the skins into a powder and mixing small amounts into bread dough or other recipes[1].
- Brewing onion skin tea to obtain beneficial compounds[1][3].
Studies show that onion skin powder increases dietary fiber and ash (mineral) content in foods like pasta, with a majority of the fiber being insoluble, which supports digestion[2]. Quercetin, found abundantly in onion peel, has recognized antioxidative, anti-inflammatory, and anticholesterol effects[4][6]. Sulfur-containing thiosulfinates and flavonoids in the skins may also provide antimicrobial protection[4].
In summary, onion skin is safe to eat in moderate amounts when used as an ingredient or infusion, and it is a substantial source of valuable nutrients, but its tough texture makes direct consumption less ideal[5].
References
- [1] 10 Good Reasons To Save Those Onion and Garlic Skins
- [2] Influence of onion skin powder on nutritional and quality attributes of pasta and noodles
- [3] Stop tossing your garlic and onion skins – The Manual
- [4] Don’t Throw Away Those Onion Skins They Are Nutritional Powerhouses
- [5] Top 6 Reasons to Keep Garlic Peels and Onion Skins – Dr. Axe
- [6] Antioxidative Activity of Onion Peel Extract in Obese Women
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