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Red onion salad Calories
Low-calorie, contains vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Red onion salad (80 g) has 32 calories. That works out to 40 calories per 100 g. It contains 7.4 g of carbs, 0.9 g of protein, 0.1 g of fat and 1.4 g of fiber. Its 5.9 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Red onion salad Nutrition Facts
Selected: 1 serving (medium) · 80 g
32
KCAL / 80G
Carbs
7.4g
· 3% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 87% · Protein 11% · Fat 2%
Red onion salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 0.9 g | 2% |
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 Serving of Red onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 32 kcal |
| 1 tablespoon (chopped) | 12 g | 5 kcal |
| 2 tablespoon (chopped) | 24 g | 10 kcal |
| 1 piece (quarter) | 35 g | 14 kcal |
| 0.25 cup (shredded) | 40 g | 16 kcal |
| ½ piece (half) | 55 g | 22 kcal |
| ½ cup (shredded) | 80 g | 32 kcal |
| 100 g | 100 g | 40 kcal |
| 1 piece (whole) | 110 g | 44 kcal |
| 1 cup (shredded) | 160 g | 64 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Red onion salad
How do you make red onion salad?
Red onion salad is made by thinly slicing red onion and seasoning it to taste. For a simple version, toss the slices with lemon juice, olive oil, salt, and chopped herbs. Serve soon after mixing to keep the onion crisp.
What should you serve with red onion salad?
Red onion salad pairs well with grilled meat, kebabs, wraps, and other rich or strongly seasoned dishes. Its sharp, tangy crunch cuts through heavier flavors, and it can also be served alongside roasted vegetables or spooned into sandwiches.
How do you make red onion salad less sharp?
To mellow red onion salad, soak the sliced onion briefly in cold water, then drain and dry it well. You can also rub the slices with a little salt and lemon juice. Avoid soaking for too long, or the onion may lose its crisp bite.
What ingredients go in red onion salad?
Red onion is the essential ingredient in red onion salad; lemon juice or vinegar, olive oil, salt, and fresh herbs are common additions. Some versions use sumac for a tart, fragrant note. Add seasonings gradually so they complement rather than overwhelm the onion.
Can you make red onion salad ahead of time?
You can slice the onion ahead, but red onion salad is best assembled shortly before serving. Acid and salt draw out moisture and soften the slices over time. Keep the dressing separate until serving if you want the onion to stay crisp.
How long does red onion salad keep in the fridge?
Keep red onion salad in a covered container in the refrigerator and aim to eat it the same day for the best texture. Leftovers that have already been dressed are generally best used within one to two days; discard them if they smell or look spoiled.
Should you soak red onions before making red onion salad?
Soaking is optional when making red onion salad. It can soften the onion’s pungency, which is useful if you prefer a milder taste, but it also reduces some of the crispness. Drain the slices thoroughly before adding dressing.
How thin should you slice onions for red onion salad?
Slice the onion thinly and evenly for red onion salad so each bite is easy to eat and takes up the dressing well. A sharp knife helps make clean slices; thicker pieces will taste more pungent and have a crunchier texture.
Can you use vinegar instead of lemon in red onion salad?
Yes, vinegar can replace lemon juice in red onion salad. Red wine or apple cider vinegar adds acidity that balances the onion’s sharpness; start with a small amount and taste before adding more, since vinegars vary in strength.
Why does red onion salad taste bitter or too strong?
Red onion salad can taste unusually strong because raw onions naturally contain pungent sulfur compounds, and their intensity varies. Soak the slices briefly in cold water or season them with lemon juice and salt to make the flavor milder.
Red onion salad Vitamins & Minerals
Vitamins
Vitamin C
5.92mg · 7% DV
B6
0.1mg · 6% DV
Folate
15.2µg · 4% DV
B1
0.04mg · 3% DV
Minerals
Manganese
0.1mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
117mg · 3% DV
Phosphorus
23mg · 3% DV
Sodium
3.2mg · 0% DV
Red onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red onion salad
To burn the 32 calories in 1 serving (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.
What is Red onion salad?
Red onion salad is a simple Turkish-style preparation of raw red onion, usually sliced thinly or into half-moons. Its crisp bite and sharp, lightly sweet flavour are the main draw; lemon juice, sumac or parsley may be added, depending on the table. It takes little preparation and brings freshness alongside richer dishes.
In Turkey, it commonly accompanies kebabs, grilled meats, dürüm wraps and kokoreç, and can also appear among meze or with a home-cooked meal. Serve it with other bright, tangy flavours to balance a hearty plate. It is low in calories and contains vitamin C. If you prefer a gentler onion flavour, let the slices sit briefly with lemon juice before serving.
How Nutritious Is Red onion salad?
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 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
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
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.