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A fresh, light salad made with parsley, onion, lemon juice, and olive oil.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 cup (medium) of Parsley onion salad (80 g) has 52 calories. That works out to 65 calories per 100 g. It contains 5 g of carbs, 1.4 g of protein, 3.4 g of fat and 1.9 g of fiber. Its 136 µg of Vitamin K covers 113% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 cup (medium) · 80 g
52
KCAL / 80G
Carbs
5g
· 2% DV
Protein
1.4g
· 3% DV
Fat
3.4g
· 4% DV
Fiber
1.9g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 36% · Protein 10% · Fat 54%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 52 kcal | |
| Total fat | 3.4 g | 4% |
| Saturated fat | 0.48 g | 2% |
| Trans fat | 0 g | |
| Sodium | 24 mg | 1% |
| Total carbohydrate | 5 g | 2% |
| Fiber | 1.9 g | 7% |
| Protein | 1.4 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 cup (medium) | 80 g | 52 kcal |
| 1 cup (small) | 50 g | 33 kcal |
| 1 piece (small) | 60 g | 39 kcal |
| 100 g | 100 g | 65 kcal |
| 1 serving (medium) | 100 g | 65 kcal |
| 1 cup (large) | 120 g | 78 kcal |
| 1 serving (large) | 150 g | 98 kcal |
| 1 bottle (large) | 200 g | 130 kcal |
Calculated from 65 calories per 100 g.
Parsley onion salad is made by tossing finely chopped parsley and thinly sliced onion with lemon juice and olive oil. Mix it shortly before serving so the herbs stay fresh and the onion does not release too much liquid.
Parsley onion salad is often served with grilled meats, kebabs, and kofta. Its sharp, citrusy flavor cuts through rich dishes, and it also works well alongside flatbread or as a fresh topping for wraps.
You can chop the parsley and onion ahead, but dress parsley onion salad just before serving. Lemon and salt draw moisture from the vegetables, so an assembled salad can turn limp and watery if left to sit.
To make parsley onion salad milder, soak the sliced onion briefly in cold water, then drain and dry it well. This softens its bite without changing the salad’s fresh parsley and lemon flavor.
Either red or yellow onion works in parsley onion salad. Red onion adds color and is often milder, while yellow onion has a stronger bite; slice either one thinly so it blends well with the parsley.
Yes, tender parsley stems can go into parsley onion salad when finely chopped. They add flavor and reduce waste, but remove any thick, woody stems because they can make the salad unpleasantly tough.
Parsley onion salad is common in Turkish-style meals, especially as a bright accompaniment to grilled meat and kebabs. Recipes vary by cook, but parsley, onion, and a lemon-based dressing are a familiar combination.
Parsley onion salad is usually a simple side made mainly from parsley and onion, while tabbouleh typically includes bulgur, tomatoes, and a larger mix of herbs. The two share fresh, lemony flavors but are distinct dishes.
No, parsley onion salad does not need sumac; lemon juice and olive oil are enough for a fresh dressing. Sumac is an optional addition that brings a tart, savory flavor, particularly alongside grilled dishes.
Store leftover parsley onion salad in a covered container in the refrigerator and eat it within about a day. The parsley will soften and the onions will release liquid, so the salad is best enjoyed freshly made.
Vitamins
Vitamin K
136µg · 113% DV
Vitamin A
760µg · 84% DV
Vitamin C
30.4mg · 34% DV
Folate
88µg · 22% DV
Minerals
Copper
0.1mg · 11% DV
Manganese
0.24mg · 10% DV
Iron
1.76mg · 10% DV
Calcium
88mg · 9% DV
Potassium ⭐
272mg · 8% DV
Sodium
24mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 52 calories in 1 cup (medium) (80 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.
Parsley onion salad brings together finely chopped parsley and onion with lemon juice and olive oil. It is a simple salad found in Turkish and other eastern Mediterranean cooking, where fresh herbs often share the plate with grilled foods. The parsley gives it a bright, grassy flavour, while the onion adds a crisp bite and gentle sharpness.
Serve it alongside kebabs, grilled fish, or a hearty meal, or tuck some into flatbread. It is a light, vegetable-led side with some fibre; olive oil contributes most of its richness. If raw onion tastes too strong, let it sit briefly with the lemon juice before mixing in the parsley and oil.
Very 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
0.48g
MONOUNSATURATED
2.16g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 3.6:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.