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Oil-Free Onion and Mushroom Sauté Calories
Cooked without added oil, using the vegetables’ moisture or a little water; values assume roughly equal parts onion and button mushrooms.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Oil-Free Onion and Mushroom Sauté (150 g) has 47 calories. That works out to 31 calories per 100 g. It contains 9.8 g of carbs, 3.2 g of protein, 0.3 g of fat and 2.3 g of fiber. Its 0.3 mg of Copper covers 30% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oil-Free Onion and Mushroom Sauté Nutrition Facts
Selected: 1 cup (medium) · 150 g
47
KCAL / 150G
Carbs
9.8g
· 4% DV
Protein
3.2g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 72% · Protein 23% · Fat 5%
Oil-Free Onion and Mushroom Sauté nutrition facts table · 1 cup (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 47 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 7.5 mg | 0% |
| Total carbohydrate | 9.8 g | 4% |
| Fiber | 2.3 g | 8% |
| Protein | 3.2 g | 6% |
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 Cup of Oil-Free Onion and Mushroom Sauté?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 150 g | 47 kcal |
| ½ cup (small) | 75 g | 23 kcal |
| 100 g | 100 g | 31 kcal |
| 1 serving (small) | 120 g | 37 kcal |
| 1 cup (chopped) | 120 g | 37 kcal |
| 1 cup (diced) | 150 g | 47 kcal |
| 1 serving (large) | 200 g | 62 kcal |
| 1.5 cup (large) | 225 g | 70 kcal |
Calculated from 31 calories per 100 g.
Frequently Asked Questions About Oil-Free Onion and Mushroom Sauté
How do you make Oil-Free Onion and Mushroom Sauté without oil?
Cook the onions and sliced mushrooms in a good nonstick pan, using the vegetables’ moisture instead of oil. Start over medium heat and stir as they soften; if the pan begins to stick before the vegetables release moisture, add a small splash of water.
Why does Oil-Free Onion and Mushroom Sauté turn watery?
It usually turns watery when the mushrooms are crowded or the pan is covered, trapping steam. Use a wide pan, spread the mushrooms out, and cook uncovered so their released liquid can evaporate rather than collect around the vegetables.
Should onions or mushrooms go into Oil-Free Onion and Mushroom Sauté first?
Add the onions first because they generally need longer to soften. Once they begin to turn tender, add the sliced mushrooms and continue cooking. This order helps avoid overcooking the mushrooms while waiting for firm onion pieces to soften.
Can you make Oil-Free Onion and Mushroom Sauté with frozen mushrooms?
Yes, but frozen mushrooms release more liquid than fresh ones and may give the sauté a softer texture. Cook them uncovered in a wide pan and allow the excess moisture to evaporate before serving; don’t thaw them in a crowded pan.
How do you keep Oil-Free Onion and Mushroom Sauté from sticking to the pan?
Use a nonstick or well-seasoned pan and keep the heat at medium rather than letting the pan get very hot. Stir regularly, and add water a tablespoon at a time if sticking starts before the onions and mushrooms release their own moisture.
What kind of mushrooms work best in Oil-Free Onion and Mushroom Sauté?
Button mushrooms work especially well because they slice easily and cook at a similar pace to onions. Cremini mushrooms also work; cut larger mushrooms into even pieces so they soften consistently and the pan does not end up with a mix of textures.
What can you add to Oil-Free Onion and Mushroom Sauté to make it more flavorful?
Add garlic, black pepper, thyme, or smoked paprika for more flavor without needing oil. Stir in fresh parsley or a little lemon juice at the end to brighten the dish; adding delicate herbs early can make their flavor fade during cooking.
What can you serve with Oil-Free Onion and Mushroom Sauté?
Oil-Free Onion and Mushroom Sauté works as a side with roasted vegetables, grains, pasta, or eggs. To turn it into a more filling meal, spoon it over toast or a baked potato, or serve it alongside beans or another protein.
Can you meal-prep Oil-Free Onion and Mushroom Sauté?
Yes, you can cook Oil-Free Onion and Mushroom Sauté ahead and refrigerate it in a sealed container for 3–4 days. Reheat only the portion you plan to eat in a pan, uncovered, so any liquid released during storage can evaporate.
Does Oil-Free Onion and Mushroom Sauté freeze well?
It can be frozen, but the mushrooms may become softer and release extra moisture when thawed. Let the sauté cool, pack it in an airtight freezer-safe container, and reheat it in a pan without a lid to cook off excess liquid.
Oil-Free Onion and Mushroom Sauté Vitamins & Minerals
Vitamins
B2
0.3mg · 23% DV
B3
3.15mg · 20% DV
Biotin
4.5µg · 15% DV
B5
0.72mg · 14% DV
Minerals
Copper
0.27mg · 30% DV
Selenium
9µg · 16% DV
Phosphorus
92mg · 13% DV
Potassium ⭐
345mg · 10% DV
Sodium
7.5mg · 0% DV
Oil-Free Onion and Mushroom Sauté Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Onion and Mushroom Sauté
To burn the 47 calories in 1 cup (medium) (150 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 Oil-Free Onion and Mushroom Sauté?
Oil-free onion and mushroom sauté is a simple home-style dish made with roughly equal amounts of onion and button mushrooms, cooked in their own moisture or with a splash of water instead of added oil. As the onions soften and turn sweet, the mushrooms release their juices; black pepper, thyme or fresh parsley make easy additions.
Serve it warm as a side with grains, beans or roasted vegetables, or fold it into eggs for a more substantial breakfast. It is a vegetable-forward, very low-fat option, with 31 calories per 100 g. If you want a fuller meal, pair it with lentils or whole-grain bread; add water a little at a time so the pan does not dry out.
How Nutritious Is Oil-Free Onion and Mushroom Sauté?
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 Oil-Free Onion and Mushroom Sauté 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 Oil-Free Onion and Mushroom Sauté Contain Allergens?
No known major allergens
Which Diets Is Oil-Free Onion and Mushroom Sauté 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
Oil-Free Onion and Mushroom Sauté Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.