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Dried red onion Calories
Concentrated dried red onion with fiber and potassium.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (shredded) of Dried red onion (6 g) has 21 calories. That works out to 349 calories per 100 g. It contains 4.7 g of carbs, 0.6 g of protein, 0 g of fat and 0.9 g of fiber. Its glycemic index is 35 (medium), so it raises blood sugar at a moderate pace.
Dried red onion Nutrition Facts
Selected: 1 tablespoon (shredded) · 6 g
21
KCAL / 6G
Carbs
4.7g
· 2% DV
Protein
0.6g
· 1% DV
Fat
0g
· 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 89% · Protein 11% · Fat 0%
Dried red onion nutrition facts table · 1 tablespoon (shredded) (6 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 21 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.3 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 Shredded Dried red onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (shredded) | 6 g | 21 kcal |
| 1 teaspoon (shredded) | 2 g | 7 kcal |
| 1 serving (small) | 10 g | 35 kcal |
| 2 tablespoon (shredded) | 12 g | 42 kcal |
| 0.25 cup (shredded) | 20 g | 70 kcal |
| 1 ounce (small) | 28 g | 98 kcal |
| ½ cup (shredded) | 40 g | 140 kcal |
| 1 cup (shredded) | 80 g | 279 kcal |
| 100 g | 100 g | 349 kcal |
Calculated from 349 calories per 100 g.
Frequently Asked Questions About Dried red onion
How do you use dried red onion?
Add dried red onion to soups, stews, rice dishes, sauces, or seasoning mixes. It can go straight into dishes with enough liquid to soften it, or be briefly soaked first for salads and other recipes with little cooking.
How do you rehydrate dried red onion?
Cover dried red onion with warm water and let it stand until the pieces soften, then drain it before use. You can add the soaking water to a soup or sauce for extra onion flavor.
Can dried red onion replace fresh red onion?
Yes, dried red onion can replace fresh red onion, but its flavor is more concentrated and it adds less moisture. Start with less than the recipe’s amount of fresh onion, then adjust to taste.
What dishes can you make with dried red onion?
Dried red onion works well in lentil soup, stews, rice, bean dishes, marinades, and homemade sauces. For salads, dips, or other uncooked dishes, rehydrate it first so the pieces are tender rather than chewy.
How should you store dried red onion?
Keep dried red onion in a tightly sealed container in a cool, dry place away from sunlight, heat, and steam. A dry cupboard is preferable to a spot beside the stove, where moisture can make it clump.
Does dried red onion need to be soaked before cooking?
No, dried red onion does not need soaking when it is added to a soup, stew, or another dish with enough cooking liquid. Soak it first for quick-cooking recipes or dishes served cold, where it may not have time to soften.
Can you eat dried red onion without cooking it?
Yes, dried red onion can be eaten without cooking, but the pieces may be hard and chewy. Rehydrate them before adding them to salads, dips, or sandwiches for a softer texture and a more even onion flavor.
When should you add dried red onion while cooking?
Add dried red onion early in soups and stews so it has time to absorb liquid and soften. For rice or sautéed dishes, stir it briefly into the cooking oil before adding the other ingredients.
How do you make dried red onion at home?
Slice red onion into thin, even pieces and dry them in a food dehydrator or a low-temperature oven until they are fully dry. Let the pieces cool before packing them in a clean, airtight container.
What is the difference between dried red onion and onion powder?
Dried red onion is sold as small onion pieces, while onion powder is finely ground. The pieces add texture and need time to soften; powder disperses quickly and is easier to mix evenly into sauces and spice blends.
Dried red onion Vitamins & Minerals
Vitamins
B6
0.05mg · 3% DV
Folate
5.7µg · 1% DV
Vitamin C
1.08mg · 1% DV
B1
0.01mg · 1% DV
Minerals
Copper
0.02mg · 2% DV
Phosphorus
13mg · 2% DV
Potassium ⭐
59mg · 2% DV
Magnesium
5.1mg · 1% DV
Sodium
3.3mg · 0% DV
Dried red onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Dried red onion
To burn the 21 calories in 1 tablespoon (shredded) (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 red onion?
Dried red onion is red onion with most of its moisture removed, usually sold as flakes or small pieces. Drying concentrates its savoury, gently sweet flavour and softens some of the sharpness of fresh onion. Add it straight to soups, stews, rice dishes and sauces, or soak it briefly if you want a softer texture.
It is a convenient pantry ingredient for home cooking, and can also add a punchy onion note to dressings, marinades or savoury toppings. With the water removed, its nutrients are concentrated by weight; it provides 15.2 g of fibre per 100 g, though a typical tablespoon is only about 6 g. Use it when fresh onion is inconvenient, and adjust the amount to taste because its flavour is concentrated.
How Nutritious Is Dried red 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 Dried red 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 red onion Contain Allergens?
No known major allergens
Which Diets Is Dried red 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 red onion Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.