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Balsamic onion Calories
Sweet-tangy balsamic onion preparation
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (shredded) of Balsamic onion (30 g) has 22 calories. That works out to 72 calories per 100 g. It contains 4.7 g of carbs, 0.4 g of protein, 0.1 g of fat and 0.7 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Balsamic onion Nutrition Facts
Selected: 2 tablespoon (shredded) · 30 g
22
KCAL / 30G
Carbs
4.7g
· 2% DV
Protein
0.4g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 88% · Protein 8% · Fat 4%
Balsamic onion nutrition facts table · 2 tablespoon (shredded) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 22 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 0.4 g | 1% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Shredded Balsamic onion?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 30 g | 22 kcal |
| 1 tablespoon (shredded) | 15 g | 11 kcal |
| 0.25 cup (chopped) | 40 g | 29 kcal |
| 4 tablespoon (shredded) | 60 g | 43 kcal |
| ½ cup (chopped) | 80 g | 58 kcal |
| 1 piece (small) | 90 g | 65 kcal |
| 100 g | 100 g | 72 kcal |
| 1 serving (medium) | 120 g | 86 kcal |
| 1 piece (medium) | 150 g | 108 kcal |
| 1 cup (chopped) | 160 g | 115 kcal |
Calculated from 72 calories per 100 g.
Frequently Asked Questions About Balsamic onion
How do you make balsamic onion?
Balsamic onion is made by gently cooking sliced onions until soft, then adding balsamic vinegar and letting it reduce. Stir over low heat so the onions turn glossy without burning. Sugar is optional; taste the mixture before deciding whether to add any.
What does balsamic onion taste like?
Balsamic onion tastes sweet, tangy, and savory, with a deeper flavor than plain cooked onion. Slow cooking softens the onion’s sharpness, while balsamic vinegar adds acidity and a dark, rich note. The exact balance varies with the onion and vinegar used.
What do you serve balsamic onion with?
Balsamic onion works well with burgers, grilled meats, roasted vegetables, and cheese. Spoon it into sandwiches or serve it as a side for a savory main dish. Its sweet acidity is especially useful alongside rich or salty foods.
Is balsamic onion the same as caramelized onion?
No, balsamic onion is not necessarily the same as caramelized onion. Caramelized onions get their sweetness mainly from slow cooking, while balsamic onion includes balsamic vinegar for a distinct tangy flavor. Some recipes caramelize the onions first and then add vinegar.
Should balsamic onion be made with red or yellow onions?
Either red or yellow onions can be used for balsamic onion. Yellow onions give a fuller, more savory result, while red onions tend to taste milder and slightly sweeter. Slice the onions evenly so they soften at a similar rate.
Does balsamic onion need added sugar?
No, balsamic onion does not need added sugar. Slowly cooked onions and balsamic vinegar usually provide plenty of sweetness and flavor. If you prefer a sweeter result, add a little sugar only after tasting, then stir until it dissolves.
Can you make balsamic onion without cooking the onions first?
Usually, balsamic onion is cooked rather than made with raw onions. Cooking softens the onion’s bite and lets it absorb the vinegar as the liquid reduces. A raw onion-and-vinegar mixture is closer to a quick pickle and has a sharper texture.
How do you fix balsamic onion that tastes too sharp?
To mellow balsamic onion that tastes too sharp, keep cooking it gently so some of the vinegar reduces, then taste again. If it is still too tangy, stir in a small amount of sugar or cooked onion; adding more vinegar will intensify the sharpness.
How long does balsamic onion keep in the fridge?
Balsamic onion keeps for about 3–4 days in the refrigerator when stored in a clean, airtight container. Cool it promptly after cooking and refrigerate it rather than leaving it out. Discard it if it develops an unusual smell or appearance.
Can you freeze balsamic onion?
Yes, you can freeze balsamic onion once it has cooled. Divide it into airtight portions so you can thaw only what you need. The onion may be softer after thawing, but that texture works well in burgers, sauces, and warm sandwiches.
Balsamic onion Vitamins & Minerals
Vitamins
B6
0.03mg · 2% DV
Vitamin C
1.56mg · 2% DV
Folate
5.4µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.04mg · 2% DV
Copper
0.01mg · 1% DV
Potassium ⭐
45mg · 1% DV
Phosphorus
8.4mg · 1% DV
Sodium
2.4mg · 0% DV
Balsamic onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Balsamic onion
To burn the 22 calories in 2 tablespoon (shredded) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Balsamic onion?
Balsamic onion is usually made by slowly cooking sliced onions with balsamic vinegar until they soften and turn glossy. The vinegar, associated especially with Italy, lends a mellow sweet-sour flavour that complements the onion’s own sweetness; recipes may include herbs or a little oil. It can be served warm or at room temperature. Across its Mediterranean-inspired uses, it pairs well with cheese, sandwiches, burgers, roasted vegetables and grilled meat. It is also an easy way to add flavour to a simple grain bowl or salad. Balsamic onion contains fibre and has 72 calories per 100 g. For a lighter version, cook it gently with just a little oil, or use it as a flavourful topping rather than a large side.
How Nutritious Is Balsamic onion?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Balsamic onion Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Balsamic onion Contain Allergens?
No known major allergens
Which Diets Is Balsamic onion Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Balsamic onion Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.