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Low-calorie aromatic mixture with vitamin C and vitamin K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (chopped) of Onion and cilantro (20 g) has 7 calories. That works out to 35 calories per 100 g. It contains 1.5 g of carbs, 0.3 g of protein, 0 g of fat and 0.3 g of fiber. Its 15.6 µg of Vitamin K covers 13% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (chopped) · 20 g
7
KCAL / 20G
Carbs
1.5g
· 1% DV
Protein
0.3g
· 1% DV
Fat
0g
· 0% DV
Fiber
0.3g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 83% · Protein 17% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 7 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1 mg | 0% |
| Total carbohydrate | 1.5 g | 1% |
| Fiber | 0.3 g | 1% |
| Protein | 0.3 g | 1% |
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 |
|---|---|---|
| 2 tablespoon (chopped) | 20 g | 7 kcal |
| 1 tablespoon (chopped) | 10 g | 4 kcal |
| 0.25 cup (chopped) | 30 g | 11 kcal |
| 1 serving (small) | 40 g | 14 kcal |
| ½ cup (chopped) | 60 g | 21 kcal |
| 1 serving (medium) | 80 g | 28 kcal |
| 100 g | 100 g | 35 kcal |
| 1 cup (chopped) | 120 g | 42 kcal |
Calculated from 35 calories per 100 g.
Onion and cilantro are commonly used as a fresh topping for tacos, salsa, grilled meats, beans, and soups. Their sharp, fresh flavor works especially well in dishes that benefit from a bright garnish.
Finely chop onion and cilantro, then mix them with diced tomato, lime juice, and salt for a simple salsa. Let it sit briefly before serving so the flavors mingle, while keeping the cilantro fresh.
Yes, onion and cilantro are often eaten raw in salsa, salads, and as a garnish. If the raw onion tastes too sharp, soak the chopped pieces briefly in cold water and drain them before mixing.
Keep chopped onion and cilantro in a sealed container in the refrigerator and use them as soon as possible, ideally the same day. Drying the cilantro thoroughly before chopping helps prevent the mixture from turning soggy.
Yes, onion and cilantro can be cooked together, but cilantro loses much of its fresh aroma with prolonged heat. Cook the onion first and stir in the cilantro near the end or use it as a finishing garnish.
Yes, you can freeze chopped onion and cilantro, but thawing makes the mixture soft and less suitable for fresh salsa. Add it straight from the freezer to soups, stews, or sauces instead.
No, cilantro and parsley are different herbs with distinct flavors. Cilantro tastes more pungent and citrusy, while parsley is milder; parsley can replace it, but the finished onion mixture will taste different.
Onion and cilantro combine the onion’s savory bite with cilantro’s fresh, citrusy aroma. The pairing adds contrast to rich or spicy foods, which is why it is common in salsa and many taco toppings.
Yes, rinse the cilantro and onion under clean running water before chopping, then dry the cilantro well. Separating the cilantro leaves while rinsing helps remove grit that can cling between them.
To make the onion in onion and cilantro less pungent, soak the chopped onion in cold water for a few minutes, then drain and pat it dry. Add it to the cilantro just before serving.
Vitamins
Vitamin K
15.6µg · 13% DV
Vitamin C
2.1mg · 2% DV
Vitamin A
17µg · 2% DV
Folate
7µg · 2% DV
Minerals
Copper
0.02mg · 2% DV
Manganese
0.03mg · 1% DV
Potassium ⭐
37mg · 1% DV
Phosphorus
6.8mg · 1% DV
Sodium
1mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 7 calories in 2 tablespoon (chopped) (20 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.
Onion and cilantro is a simple fresh mixture of chopped onion and cilantro leaves, rather than a traditional dish with one specific place of origin. The leaves—called coriander in much of the world—give it a bright, distinctive aroma; coriander seeds have a different, warmer flavour.
Raw onion brings a sharp bite, balanced by cilantro’s fresh, citrusy notes. Use it as a garnish for tacos, beans, grilled foods, salads or soups, or stir it into a quick salsa; add it near serving so the herbs stay lively. It is a low-calorie way to add flavour, with some fibre and vitamins C and K. Lime or lemon pairs well, and using the mixture generously can add flavour without relying on much oil or salt.
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 1
Unprocessed
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
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 1:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.