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Onion confit Calories
Slow-cooked, sweet, deeply savory onion preparation
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 tablespoon (medium) of Onion confit (20 g) has 32 calories. That works out to 158 calories per 100 g. It contains 4.3 g of carbs, 0.3 g of protein, 1.5 g of fat and 0.4 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Onion confit Nutrition Facts
Selected: 1 tablespoon (medium) · 20 g
32
KCAL / 20G
Carbs
4.3g
· 2% DV
Protein
0.3g
· 1% DV
Fat
1.5g
· 2% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 54% · Protein 4% · Fat 42%
Onion confit nutrition facts table · 1 tablespoon (medium) (20 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 1.5 g | 2% |
| Saturated fat | 0.21 g | 1% |
| Trans fat | 0 g | |
| Sodium | 62 mg | 3% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 0.4 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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How Many Calories in 1 Tablespoon of Onion confit?
| Serving | Amount | Calories |
|---|---|---|
| 1 tablespoon (medium) | 20 g | 32 kcal |
| 1 teaspoon (small) | 7 g | 11 kcal |
| 1 tablespoon (thin) | 15 g | 24 kcal |
| 2 tablespoon (double) | 40 g | 63 kcal |
| 1 serving (small) | 40 g | 63 kcal |
| 0.25 cup (quarter) | 55 g | 87 kcal |
| 1 serving (large) | 80 g | 126 kcal |
| 100 g | 100 g | 158 kcal |
| ½ cup (half) | 110 g | 174 kcal |
Calculated from 158 calories per 100 g.
Frequently Asked Questions About Onion confit
What is onion confit?
Onion confit is onion cooked slowly in fat until very soft and deeply savory-sweet. It is a prepared, processed condiment or side, commonly spooned onto bread, meat, vegetables, or sandwiches.
How do you make onion confit?
To make onion confit, slice onions, combine them with oil or another cooking fat, and cook gently until they are soft and richly flavored. Stir occasionally and keep the heat low so the onions soften without burning.
What is the difference between onion confit and caramelized onions?
Onion confit is typically cooked slowly in a generous amount of fat and stays very soft, while caramelized onions are usually cooked with less fat until their sugars brown. Recipes vary, but confit is often richer and more spoonable.
What do you serve with onion confit?
Serve onion confit with roasted or grilled meat, vegetables, cheese, or crusty bread. Its sweet-savory flavor also works well as a topping for burgers and savory tarts, where a small spoonful adds concentrated onion flavor.
How long does onion confit last in the fridge?
Refrigerated in a clean, airtight container, onion confit generally keeps for about three to four days. Cool it promptly after cooking, use a clean spoon when serving, and discard it if it has been left out for too long.
Can you freeze onion confit?
Yes, onion confit freezes well. Divide it into airtight portions before freezing, then thaw it in the refrigerator and reheat gently. The texture may soften slightly after thawing, which is usually unnoticeable when it is mixed into a dish.
Which onions are best for onion confit?
Yellow onions are a reliable choice for onion confit because they soften well and develop a mellow sweetness during slow cooking. Red onions also work, though they bring a different flavor and a deeper color.
Does onion confit need sugar?
No, onion confit does not require added sugar; slowly cooked onions develop a naturally sweet flavor. Some recipes add sugar for a more jam-like result, but it is optional and changes the final taste.
Can you make onion confit in a slow cooker?
Yes, you can make onion confit in a slow cooker, though it may take longer than stovetop cooking. Add the onions and fat, cook until completely tender, and check that excess moisture does not leave the result watery.
Why is my onion confit bitter?
Onion confit usually tastes bitter when the onions or cooking fat have burned. Keep the heat low, stir as needed, and avoid scraping browned, charred bits from the bottom of the pan into the finished confit.
Onion confit Vitamins & Minerals
Vitamins
B6
0.03mg · 2% DV
Vitamin E
0.22mg · 1% DV
Vitamin C
0.84mg · 1% DV
Folate
3.4µg · 1% DV
Minerals
Sodium
62mg · 3% DV
Copper
0.02mg · 2% DV
Manganese
0.03mg · 1% DV
Potassium ⭐
35mg · 1% DV
Onion confit Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion confit
To burn the 32 calories in 1 tablespoon (medium) (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.
What is Onion confit?
Onion confit is a French-style preparation of onions cooked slowly in fat until soft, sweet and deeply savoury. Some versions include a little vinegar or sugar, but the onions’ own sweetness is central. It is closer to a rich condiment than a jam, with tender strands and a mellow, concentrated flavour.
Serve it with cheese, roasted meats or pâté, or spoon it into sandwiches and savoury tarts. It is also an easy way to add depth to a simple meal, though its oil content makes it best used as an accompaniment rather than a large side. Pair it with fresh or crisp foods for contrast.
How Nutritious Is Onion confit?
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 Onion confit Processed?
NOVA 3
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 Onion confit Contain Allergens?
No known major allergens
Which Diets Is Onion confit 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 confit Fat Profile
SATURATED
0.21g
MONOUNSATURATED
1.01g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 17:1
Above the ideal 4:1 (17:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.