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Fresh onion salad rich in vitamin C and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
100 g of Lemon onion parsley salad has 37 calories. It contains 8.1 g of carbs, 1.6 g of protein, 0.3 g of fat and 2.6 g of fiber. Its 480 µg of Vitamin K covers 400% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 100 g
37
KCAL / 100G
Carbs
8.1g
· 3% DV
Protein
1.6g
· 3% DV
Fat
0.3g
· 0% DV
Fiber
2.6g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 78% · Protein 15% · Fat 7%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 37 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 10 mg | 0% |
| Total carbohydrate | 8.1 g | 3% |
| Fiber | 2.6 g | 9% |
| Protein | 1.6 g | 3% |
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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| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 37 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| 2 tablespoon (medium) | 30 g | 11 kcal |
| 1 cup (chopped) | 70 g | 26 kcal |
| 100 g | 100 g | 37 kcal |
| 1 serving (large) | 150 g | 56 kcal |
| 1 serving (extra large) | 200 g | 74 kcal |
Calculated from 37 calories per 100 g.
Lemon onion parsley salad is made by tossing thinly sliced onion and chopped parsley with lemon juice, salt, and optionally olive oil. Slice the onion finely and add the parsley close to serving so it stays fresh rather than wilting in the dressing.
Lemon onion parsley salad is commonly served alongside kebabs, grilled meats, and kofta. Its sharp, citrusy flavor cuts through rich dishes, and it also works with grilled fish or a simple plate of beans.
Red onion is a popular choice for lemon onion parsley salad because its color looks appealing and its flavor is often milder. Yellow or white onions work too; slice them thinly, especially if you prefer a stronger onion taste.
Yes, sumac is a common addition to lemon onion parsley salad, especially in Turkish kebab-shop versions. It adds a tart, fruity note alongside the lemon; start with a small amount so the dressing does not become too sour.
To make the onion less sharp in lemon onion parsley salad, soak the sliced onion briefly in cold water, then drain it well. You can also rub it with a little salt, but avoid leaving it in water too long or its flavor may become bland.
You can prepare the onion for lemon onion parsley salad ahead, but it tastes freshest when assembled shortly before serving. Keep the chopped parsley and lemon separate until then; early dressing can soften the onion and wilt the herbs.
Lemon onion parsley salad keeps covered in the refrigerator, but its texture and freshness are best on the day it is made. If you have leftovers, eat them by the next day; the onion softens and the parsley wilts as it sits.
Not always: lemon onion parsley salad is a broad description, while Turkish kebab onion salad often features onions rubbed with salt and sumac. Parsley and lemon may be included, but recipes vary by region and restaurant.
Fresh parsley is best for lemon onion parsley salad because it provides the bright, leafy flavor and texture the dish is known for. Dried parsley can be used in a pinch, but it will not give the salad the same freshness.
Yes, lemon onion parsley salad is usually served cold or at room temperature, not heated. If it has been chilled, let it sit out briefly before serving so the lemon and parsley aromas are easier to taste.
Vitamins
Vitamin K
480µg · 400% DV
Vitamin C
51mg · 57% DV
Folate
74µg · 19% DV
B6
0.13mg · 8% DV
Minerals
Copper
0.15mg · 17% DV
Iron
2.2mg · 12% DV
Manganese
0.25mg · 11% DV
Potassium ⭐
310mg · 9% DV
Sodium
10mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 37 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.
Lemon onion parsley salad brings together thinly sliced onion, fresh parsley and lemon juice. It is a simple, Turkish-style side salad, often served alongside kebabs and other grilled dishes, though it also fits easily into a home meal.
The onion gives it a crisp bite and a sharp edge, while lemon and parsley keep the flavour bright and fresh. Serve it with grilled fish, meat, beans or a mezze spread; if you prefer a milder onion flavour, briefly soak the slices in cold water and drain them before mixing. This light salad provides fibre and is a fresh source of vitamins C and K, without adding much fat.
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.
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.
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.
No known major allergens
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
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.14g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.