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Caramelized onion Calories
Sweet, soft, rich flavor, adds depth to dishes
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
2 tablespoon (medium) of Caramelized onion (30 g) has 29 calories. That works out to 95 calories per 100 g. It contains 6.5 g of carbs, 0.4 g of protein, 0.7 g of fat and 0.6 g of fiber. Its glycemic index is 30 (low), so it raises blood sugar slowly.
What is Caramelized onion?
Caramelized onion is made by cooking sliced onions slowly over low heat until they soften, deepen in colour and turn sweet. The onions’ natural sugars do the work; recipes may use a little oil or butter, but added sugar isn’t essential. It is a widely used cooking technique rather than a dish tied to one particular place.
The tender, glossy strands bring a mellow sweetness and savoury depth to burgers, sandwiches, meat dishes, tarts and soups. In home cooking, they’re also easy to fold into eggs or spoon over toast. Caramelized onion contains some fibre, though it is concentrated as it cooks down. For a lighter batch, use just enough oil to keep the onions from sticking and cook them gently, stirring now and then.
Caramelized onion Nutrition Facts
Selected: 100 g
95
KCAL / 100G
Carbs
21.5g
· 8% DV
Protein
1.2g
· 2% DV
Fat
2.2g
· 3% DV
Fiber
2.1g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 4% · Fat 18%
Caramelized onion Vitamins & Minerals
Vitamins
B6
0.13mg · 8% DV
Vitamin C
7mg · 8% DV
Folate
19µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Calcium
37mg · 4% DV
Phosphorus
29mg · 4% DV
Potassium ⭐
146mg · 4% DV
Magnesium
13mg · 3% DV
How Nutritious Is Caramelized 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.
Caramelized onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Caramelized onion
To burn the 95 calories in 100 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.
Is Caramelized onion Processed?
NOVA 2
Minimally 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 Caramelized onion Contain Allergens?
No known major allergens
Which Diets Is Caramelized 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
Caramelized onion Fat Profile
SATURATED
0.4g
MONOUNSATURATED
0.7g
POLYUNSATURATED
0.8g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Caramelized onion
How do you make caramelized onion?
To make caramelized onion, slice onions evenly and cook them in a wide pan with a little oil or butter over medium-low heat. Stir occasionally until they become very soft and deeply golden; add a splash of water if the pan gets dry.
Why does caramelized onion take so long to cook?
Caramelized onion takes time because the onions need to soften and slowly brown without burning. A crowded pan releases moisture and slows browning, so cook a large batch in a wide pan or in smaller batches.
Can you make caramelized onion in a slow cooker?
Yes, a slow cooker can make caramelized onion with little attention. Add sliced onions and a small amount of fat, then cook until soft and browned, stirring when convenient; the result is usually softer and less concentrated than pan-cooked onion.
What type of onion is best for caramelized onion?
Yellow onions are a versatile choice for caramelized onion because they become sweet and savory as they cook. Sweet onions also work, while red onions give a darker color and a slightly different flavor.
Do you need to add sugar to caramelized onion?
No, caramelized onion does not need added sugar. Onions develop a sweet flavor as they slowly cook, and extra sugar can make them overly sweet or cause them to brown too quickly.
How do you stop caramelized onion from burning?
Keep caramelized onion over medium-low heat and stir it periodically, especially as the pan becomes drier. If browned bits start sticking, loosen them with a small splash of water rather than turning up the heat.
How is caramelized onion different from sautéed onion?
Caramelized onion cooks slowly until very soft, sweet, and deeply browned. Sautéed onion is usually cooked for less time over higher heat, so it stays lighter in color and has a firmer texture and sharper flavor.
How long does caramelized onion last in the fridge?
Caramelized onion keeps for about 3–4 days in a covered container in the refrigerator. Let it cool before storing, and reheat only the portion you plan to use.
Can you freeze caramelized onion?
Yes, caramelized onion freezes well. Divide it into small portions in airtight containers or freezer bags so you can thaw only what you need, then warm it in a pan or microwave.
What dishes go well with caramelized onion?
Caramelized onion pairs well with burgers, sandwiches, pizza, savory tarts, and roasted meats. Its concentrated sweetness also complements sharp cheeses; add it near the end of cooking when using it as a topping.
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Nutrition data compiled from USDA FoodData Central and scientific sources.