White onions are rich in dietary fiber, vitamin C, vitamin B6, folate, and antioxidants, which support immunity, digestion, and heart health. They are low in calories and add depth and aroma to dishes. They are commonly used raw in salads and raitas, or cooked in curries, gravies, stir-fries, soups, sauces, and snacks. White onions caramelize well and form a flavorful base for many recipes.