1 serving (medium) of Red onion salad (80 g) has 30 calories. That works out to 38 calories per 100 g. It contains 6.2 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 0.1 mg of B6 covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Red onion salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

7.7g

· 3% DV

Protein

1.1g

· 2% DV

Fat

0.2g

· 0% DV

Fiber

1.7g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 83% · Protein 12% · Fat 5%

Red onion salad Vitamins & Minerals

Vitamins

Vitamin C

7mg · 8% DV

0.12mg · 7% DV

Folate

18µg · 5% DV

0.05mg · 4% DV

Minerals

Phosphorus

29mg · 4% DV

Potassium ⭐

146mg · 4% DV

Calcium

27mg · 3% DV

Magnesium

10mg · 2% DV

How Nutritious Is Red onion salad?

Nutrient density

High

60/ 100

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

46/ 100

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.

Red onion salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Red onion salad

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Red onion salad 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 Red onion salad Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Red onion salad 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

Red onion salad Fat Profile

SATURATED

0.03g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.03g

⚖️

Omega 6:3 ratio 2:1

Below the ideal 4:1 — a good omega balance.

Compare Red onion salad

🧅🥗vs🍅

Red onion salad vs Tomato20 kcal more per 100 g

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Red onion salad vs Mixed Green Salad20 kcal more per 100 g

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Red onion salad vs Red Pepper7 kcal more per 100 g

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Red onion salad vs Boiled Beetroot6 kcal fewer per 100 g

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Foods Similar to Red onion salad

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Red onion salad

How many calories are in red onion salad?

Red onion salad contains 38 calories per 100 g. A 100 g serving provides 7.7 g of carbohydrates, 1.1 g of protein, and 0.2 g of fat.

Is red onion salad low glycemic?

Yes, red onion salad has a glycemic index of 15, which is low. It also provides 1.7 g of fiber per 100 g.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026