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Caramelized red onion Calories
Sweet and soft, adds flavor to dishes
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Caramelized red onion (30 g) has 29 calories. That works out to 95 calories per 100 g. It contains 6.5 g of carbs, 0.3 g of protein, 0.1 g of fat and 0.7 g of fiber. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Caramelized red onion Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
29
KCAL / 30G
Carbs
6.5g
· 2% DV
Protein
0.3g
· 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 93% · Protein 4% · Fat 3%
Caramelized red onion nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 29 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 2.1 mg | 0% |
| Total carbohydrate | 6.5 g | 2% |
| Fiber | 0.7 g | 3% |
| Protein | 0.3 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 Caramelized red onion?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 29 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 3 tablespoon (large) | 45 g | 43 kcal |
| 1 serving (medium) | 50 g | 48 kcal |
| 1 piece (medium) | 80 g | 76 kcal |
| 1 serving (large) | 80 g | 76 kcal |
| 100 g | 100 g | 95 kcal |
| 1 cup (medium) | 120 g | 114 kcal |
Calculated from 95 calories per 100 g.
Frequently Asked Questions About Caramelized red onion
How do you make caramelized red onion?
Cook thinly sliced red onion in a little oil or butter over low heat, stirring occasionally, until soft, deep in color, and sweet. Keep the heat gentle; caramelizing takes patience, while high heat can brown or burn the edges before the onion softens.
Do you need sugar to make caramelized red onion?
No, caramelized red onion does not need added sugar. Slow cooking concentrates the onion’s natural sugars and brings out its sweetness; a small amount of sugar is optional if you prefer a sweeter result.
How long does caramelized red onion take to cook?
Caramelized red onion usually takes about 25–40 minutes over low heat. The time varies with the amount of onion and the pan, so cook until it is soft and deeply colored rather than relying on the clock alone.
Why is my caramelized red onion not turning brown?
Caramelized red onion may stay pale if the pan is crowded or too much moisture is released. Cook a smaller batch in a wide pan and let the liquid evaporate; keep the heat low enough to prevent burning, but not so low that the onion only steams.
Can you caramelize red onion instead of yellow onion?
Yes, red onion can be caramelized instead of yellow onion. It becomes soft and sweet, with a slightly fruitier flavor and a darker color; use the same low-heat method and allow it time to cook down.
What goes well with caramelized red onion?
Caramelized red onion pairs well with burgers, grilled cheese, sandwiches, roasted vegetables, and savory tarts. Its sweet, soft texture works especially well alongside salty cheese or savory meat, and it can be spooned over the dish just before serving.
Should you add balsamic vinegar to caramelized red onion?
You can add balsamic vinegar to caramelized red onion for a tangy, sweet finish, but it is not essential. Stir in a small splash near the end of cooking and let it reduce so the onions do not become watery.
How do you store caramelized red onion?
Store cooled caramelized red onion in a clean, covered container in the refrigerator and use it within a few days. Reheat only the portion you need in a pan or microwave, rather than repeatedly warming the whole batch.
Can you freeze caramelized red onion?
Yes, caramelized red onion freezes well. Cool it, divide it into usable portions, and freeze in an airtight container; thaw it in the refrigerator and reheat it in a pan. Its texture may be softer after thawing.
What is the difference between caramelized red onion and sautéed red onion?
Caramelized red onion cooks slowly until deeply soft, sweet, and browned, while sautéed red onion is usually cooked more quickly and stays firmer with a sharper flavor. The difference is mainly cooking time and heat, not a required extra ingredient.
Caramelized red onion Vitamins & Minerals
Vitamins
Vitamin C
2.22mg · 2% DV
B6
0.04mg · 2% DV
B1
0.02mg · 2% DV
Folate
5.7µg · 1% DV
Minerals
Manganese
0.04mg · 2% DV
Potassium ⭐
50mg · 1% DV
Copper
0.01mg · 1% DV
Phosphorus
9mg · 1% DV
Sodium
2.1mg · 0% DV
Caramelized red onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Caramelized red onion
To burn the 29 calories in 2 tablespoon (medium) (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 Caramelized red onion?
Caramelized red onion is made by cooking sliced red onion slowly until it softens, browns and develops a mellow sweetness. The onion’s natural sugars deepen in flavour as it cooks; some recipes use a little oil, but it need not be sweetened with added sugar. It is a cooking preparation rather than a dish tied to one place, and appears in many cuisines.
Its soft texture and sweet-savory taste work well in burgers, sandwiches, grain bowls and alongside grilled meat or cheese. It is mostly carbohydrate, with very little fat; a 30 g serving makes a flavourful topping without taking over a meal. For a lighter version, cook it gently with just a little oil and use it as a garnish.
How Nutritious Is Caramelized 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 Caramelized 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 Caramelized red onion Contain Allergens?
No known major allergens
Which Diets Is Caramelized 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
Caramelized red 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.