1 serving (medium) of Onion cooked in olive oil (80 g) has 72 calories. That works out to 90 calories per 100 g. It contains 8.4 g of carbs, 0.8 g of protein, 4.4 g of fat and 1.4 g of fiber. Its 1 mg of Vitamin E covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Onion cooked in olive oil Nutrition Facts

Selected: 1 serving (medium) · 80 g

KCAL / 80G

Carbs

8.4g

· 3% DV

Protein

0.8g

· 2% DV

Fat

4.4g

· 6% 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 44% · Protein 4% · Fat 52%

Onion cooked in olive oil nutrition facts table · 1 serving (medium) (80 g)

Nutrient	Amount	% DV
Calories	72 kcal
Total fat	4.4 g	6%
Saturated fat	0.64 g	3%
Trans fat	0 g
Sodium	2.4 mg	0%
Total carbohydrate	8.4 g	3%
Fiber	1.4 g	5%
Protein	0.8 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 Onion cooked in olive oil?

Serving	Amount	Calories
1 serving (medium)	80 g	72 kcal
2 tablespoon (chopped)	30 g	27 kcal
1 serving (small)	40 g	36 kcal
1 piece (medium)	60 g	54 kcal
1 piece (large)	90 g	81 kcal
100 g	100 g	90 kcal
1 serving (large)	120 g	108 kcal
1 cup (chopped)	130 g	117 kcal

Calculated from 90 calories per 100 g.

Frequently Asked Questions About Onion cooked in olive oil

How do you make onion cooked in olive oil?

To make onion cooked in olive oil, slice or chop the onion and cook it in a pan with olive oil over medium-low heat. Stir occasionally until it softens and turns translucent. Add a small splash of water if it starts sticking.

How long does onion cooked in olive oil take to cook?

Onion cooked in olive oil usually takes about 10–20 minutes, depending on how thickly it is cut and how soft you want it. Keep the heat moderate or low and stir now and then; browning takes longer than simply softening.

Why does onion cooked in olive oil turn watery instead of browning?

Onion cooked in olive oil can release water faster than it evaporates if the pan is crowded or the heat is too low. Use a wider pan, spread the onion out, and let the moisture cook off before expecting it to brown.

Do you need sugar to caramelize onion cooked in olive oil?

No, you do not need sugar to caramelize onion cooked in olive oil. Sliced onions gradually turn golden and sweet when cooked slowly, allowing their natural sugars to brown. Adding sugar can make them overly sweet or cause them to darken too quickly.

What dishes can you use onion cooked in olive oil in?

Onion cooked in olive oil works well as a base for soups, pasta sauces, stews, beans, omelets, and vegetable dishes. Cook it first, then add ingredients that need longer cooking so the onion has time to soften without burning.

How should you store onion cooked in olive oil?

Store onion cooked in olive oil in a covered container in the refrigerator for 3–4 days. Cool it and refrigerate it promptly rather than leaving it at room temperature for hours. Use a clean utensil each time you take some out.

Can you freeze onion cooked in olive oil?

Yes, onion cooked in olive oil freezes well for later use. Let it cool, divide it into small portions, and seal them in freezer-safe containers. The onion may be softer after thawing, so use it in sauces, soups, or cooked dishes.

What is the difference between onion cooked in olive oil and caramelized onions?

Onion cooked in olive oil is often just softened, while caramelized onions are cooked slowly for longer until deeply golden, concentrated, and sweet. The difference is mainly cooking time and color; adding sugar is not necessary for caramelization.

Should you use extra-virgin olive oil for onion cooked in olive oil?

Yes, extra-virgin olive oil works for onion cooked in olive oil, especially over moderate or low heat. It gives the onion a more noticeable olive-fruit flavor. Avoid heating the oil until it smokes, which can spoil the taste.

Does cooking make onion cooked in olive oil less pungent than raw onion?

Yes, onion cooked in olive oil is generally milder and sweeter than raw onion. Cooking reduces its sharp bite and aroma, especially when you let it soften gently without browning it heavily.

Onion cooked in olive oil Vitamins & Minerals

Vitamins

Vitamin E

1.04mg · 7% DV

0.06mg · 4% DV

Vitamin C

3.2mg · 4% DV

0.04mg · 3% DV

Minerals

Copper

0.03mg · 3% DV

Manganese

0.08mg · 3% DV

Phosphorus

24mg · 3% DV

Potassium ⭐

96mg · 3% DV

Sodium

2.4mg · 0% DV

Onion cooked in olive oil Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

3.2

Low

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

How to Burn Off Onion cooked in olive oil

To burn the 72 calories in 1 serving (medium) (80 g):

🚶

18min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

10min

Cycling

🏊

8min

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 cooked in olive oil?

Onion cooked in olive oil is a simple preparation of sliced or chopped onion softened in olive oil. As it cooks, the onion loses some of its sharpness and turns mellow and sweet, with tender pieces and a lightly oily finish. It is used across Mediterranean cooking, both as a side and as a flavourful base for other dishes.

Serve it warm with beans, lentils, grains or roasted vegetables, or fold it into pasta and savoury fillings. It provides mostly carbohydrate from the onion alongside fat from the oil; a 100 g portion has about 90 calories. If you want a lighter result, use just enough oil to soften the onion and add herbs or a splash of lemon for brightness.

How Nutritious Is Onion cooked in olive oil?

Nutrient density

Medium

40/ 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

42/ 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 cooked in olive oil 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 Onion cooked in olive oil 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 cooked in olive oil Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Onion cooked in olive oil Fat Profile

SATURATED

0.64g

MONOUNSATURATED

3.12g

POLYUNSATURATED

0.4g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Onion cooked in olive oil

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 30, 2026

Onion cooked in olive oil Calories

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Onion cooked in olive oil Nutrition Facts

Onion cooked in olive oil nutrition facts table.css-c5434f{font-weight:500;color:#979797;} · 1 serving (medium) (80 g)

How Many Calories in 1 Serving of Onion cooked in olive oil?

Frequently Asked Questions About Onion cooked in olive oil

How do you make onion cooked in olive oil?

How long does onion cooked in olive oil take to cook?

Why does onion cooked in olive oil turn watery instead of browning?

Do you need sugar to caramelize onion cooked in olive oil?

What dishes can you use onion cooked in olive oil in?

How should you store onion cooked in olive oil?

Can you freeze onion cooked in olive oil?

What is the difference between onion cooked in olive oil and caramelized onions?

Should you use extra-virgin olive oil for onion cooked in olive oil?

Does cooking make onion cooked in olive oil less pungent than raw onion?

Onion cooked in olive oil Vitamins & Minerals

Onion cooked in olive oil Glycemic Index

How to Burn Off Onion cooked in olive oil

What is Onion cooked in olive oil?

How Nutritious Is Onion cooked in olive oil?

Nutrient density

Satiety score

Is Onion cooked in olive oil Processed?

Does Onion cooked in olive oil Contain Allergens?

Which Diets Is Onion cooked in olive oil Good For?

Onion cooked in olive oil Fat Profile

Compare Onion cooked in olive oil

Foods Similar to Onion cooked in olive oil

Have another question about Onion cooked in olive oil?

Onion cooked in olive oil nutrition facts table · 1 serving (medium) (80 g)