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🧅

●Low GI
★Natural

Onion and cilantro Calories

Low-calorie aromatic mixture with vitamin C and vitamin K

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

35kcal

GI

15low

POTASSIUM · 100 G

185mg

FIBER · 100 G

1.7g

Quick answer

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.

Onion and cilantro Nutrition Facts

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%

Onion and cilantro nutrition facts table · 2 tablespoon (chopped) (20 g)

NutrientAmount% DV
Calories7 kcal
Total fat0 g0%
Saturated fat0.01 g0%
Trans fat0 g
Sodium1 mg0%
Total carbohydrate1.5 g1%
Fiber0.3 g1%
Protein0.3 g1%

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 2 Tablespoons of Chopped Onion and cilantro?

ServingAmountCalories
2 tablespoon (chopped)20 g7 kcal
1 tablespoon (chopped)10 g4 kcal
0.25 cup (chopped)30 g11 kcal
1 serving (small)40 g14 kcal
½ cup (chopped)60 g21 kcal
1 serving (medium)80 g28 kcal
100 g100 g35 kcal
1 cup (chopped)120 g42 kcal

Calculated from 35 calories per 100 g.

Frequently Asked Questions About Onion and cilantro

What is onion and cilantro used for?

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.

How do you make onion and cilantro salsa?

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.

Can you eat onion and cilantro raw?

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.

How should you store chopped onion and cilantro?

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.

Can you cook onion and cilantro together?

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.

Can you freeze onion and cilantro?

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.

Is cilantro in onion and cilantro the same as parsley?

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.

Why do recipes combine onion and cilantro?

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.

Should you wash onion and cilantro before chopping them?

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.

How do you make raw onion in onion and cilantro taste milder?

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.

Onion and cilantro Vitamins & Minerals

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

Onion and cilantro Glycemic Index

GLYCEMIC INDEX

15
Low
0 Low5570100

GLYCEMIC LOAD

0.2
Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Onion and cilantro

To burn the 7 calories in 2 tablespoon (chopped) (20 g):

🚶

2min

Walking (5 km/h)

🏃

1min

Running (8 km/h)

🚴

1min

Cycling

🏊

1min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

What is Onion and cilantro?

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.

How Nutritious Is Onion and cilantro?

Nutrient density

High

69/ 100

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

47/ 100

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 Onion and cilantro Processed?

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.

Does Onion and cilantro Contain Allergens?

No known major allergens

Gluten free
Dairy free
Eggs free
Peanuts free
Tree nuts free
Fish free
Soy free
Sesame free

Which Diets Is Onion and cilantro 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

Onion and cilantro Fat Profile

SATURATED

0.01g

MONOUNSATURATED

0g

POLYUNSATURATED

0.02g

⚖️

Omega 6:3 ratio 1:1

Below the ideal 4:1 — a good omega balance.

Compare Onion and cilantro

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Nutrition data compiled from USDA FoodData Central and scientific sources.