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Dried Onion Calories
Dehydrated, intensely flavored onion, adds taste and nutrients to dishes.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Dried Onion (6 g) has 20 calories. That works out to 341 calories per 100 g. It contains 4.7 g of carbs, 0.6 g of protein, 0.1 g of fat and 0.9 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Dried Onion Nutrition Facts
Selected: 1 tablespoon (medium) · 6 g
20
KCAL / 6G
Carbs
4.7g
· 2% DV
Protein
0.6g
· 1% DV
Fat
0.1g
· 0% DV
Fiber
0.9g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 85% · Protein 11% · Fat 4%
Dried Onion nutrition facts table · 1 tablespoon (medium) (6 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4.14 mg | 0% |
| Total carbohydrate | 4.7 g | 2% |
| Fiber | 0.9 g | 3% |
| Protein | 0.6 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 1 Tablespoon of Dried Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 6 g | 20 kcal |
| 1 teaspoon (small) | 2 g | 7 kcal |
| 1 piece (whole) | 10 g | 34 kcal |
| 2 tablespoon (large) | 12 g | 41 kcal |
| 1 serving (large) | 15 g | 51 kcal |
| 1 pack (medium) | 50 g | 171 kcal |
| 1 cup (medium) | 60 g | 205 kcal |
| 100 g | 100 g | 341 kcal |
Calculated from 341 calories per 100 g.
Frequently Asked Questions About Dried Onion
How do you use dried onion in cooking?
Add dried onion directly to soups, stews, sauces, rice dishes, or meat mixtures. It absorbs moisture as the food cooks and releases its flavor, so start with less than you would use of fresh onion and adjust to taste.
Can dried onion replace fresh onion?
Yes, dried onion can replace fresh onion when you mainly want onion flavor. It will not add the moisture or crisp texture of fresh onion, so it works better in cooked dishes than in salads or other raw recipes.
Do you need to rehydrate dried onion before using it?
No, you usually do not need to rehydrate dried onion first. It softens in soups and other moist dishes; for a recipe with little cooking liquid, soak it briefly in warm water if you want a softer texture.
Is dried onion the same as onion powder?
No, dried onion is usually sold as flakes or small pieces, while onion powder is finely ground. Powder disperses quickly through a dish; dried pieces provide more noticeable texture and may need time to soften.
How much dried onion should you use in a recipe?
Use less dried onion than fresh onion at first because its flavor is concentrated. Taste the dish as it cooks and add more if needed, especially when using it in seasoning blends or recipes with other strong flavors.
What dishes are best with dried onion?
Dried onion works well in soups, stews, casseroles, dips, marinades, and burger or meatloaf mixtures. It is especially handy in spice rubs and dry mixes, where fresh onion would add unwanted moisture.
How do you make dried onion at home?
Slice onions evenly and dry them until they are completely crisp and no moisture remains. Let the pieces cool before sealing them in an airtight container; pieces that are still damp can develop mold in storage.
How should you store dried onion?
Keep dried onion in an airtight container in a cool, dry, dark place. Moisture can soften it and encourage mold, so discard it if you notice dampness, mold, or an unusual smell.
Why does dried onion burn when fried?
Dried onion has little moisture, so it can burn quickly in hot oil. Cook it briefly over low heat, or add it to a moist dish instead of frying it for a long time on its own.
Can dried onion cause gas or bloating?
Yes, dried onion can cause gas or bloating in people sensitive to onion. Drying does not remove the fermentable carbohydrates responsible, so try a small amount if onion tends to upset your digestion.
Dried Onion Vitamins & Minerals
Vitamins
B1
0.02mg · 2% DV
B6
0.02mg · 1% DV
Vitamin C
0.78mg · 1% DV
Biotin
0.12µg · 0% DV
Minerals
Phosphorus
19mg · 3% DV
Potassium ⭐
59mg · 2% DV
Manganese
0.04mg · 2% DV
Copper
0.01mg · 1% DV
Sodium
4.14mg · 0% DV
Dried Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried Onion
To burn the 20 calories in 1 tablespoon (medium) (6 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 Dried Onion?
Dried onion is fresh onion with most of its water removed, sold as flakes, granules or powder. It adds onion flavour without the peeling and chopping, and is commonly stirred into soups, stews, sauces, meat dishes and seasoning mixes. In hot or moist dishes it softens and releases its flavour as it cooks.
Its taste is concentrated, savoury and mildly sweet, so a small spoonful can go a long way. It is useful in home cooking and for seasoning foods when fresh onion is inconvenient; try it in soups, dips or marinades. Because the water has been removed, its nutrients are concentrated by weight, and it provides 15.2 g of fibre per 100 g. Add it early to dishes with liquid, or let it soak briefly before using in drier mixtures.
How Nutritious Is Dried Onion?
Nutrient density
High
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 Dried 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 Dried Onion Contain Allergens?
No known major allergens
Which Diets Is Dried 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
Dried Onion Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.