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Onion and garlic mixture, typically marinated with olive oil, lemon or vinegar.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Onion garlic marinade (30 g) has 24 calories. That works out to 80 calories per 100 g. It contains 3.5 g of carbs, 0.5 g of protein, 1 g of fat and 0.6 g of fiber. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
24
KCAL / 30G
Carbs
3.5g
· 1% DV
Protein
0.5g
· 1% DV
Fat
1g
· 1% DV
Fiber
0.6g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 56% · Protein 8% · Fat 36%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 24 kcal | |
| Total fat | 1 g | 1% |
| Saturated fat | 0.14 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.8 mg | 0% |
| Total carbohydrate | 3.5 g | 1% |
| Fiber | 0.6 g | 2% |
| Protein | 0.5 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 (medium) | 30 g | 24 kcal |
| 1 tablespoon (small) | 15 g | 12 kcal |
| 1 piece (small) | 20 g | 16 kcal |
| 1 serving (medium) | 40 g | 32 kcal |
| 1 piece (large) | 40 g | 32 kcal |
| 3 tablespoon (large) | 45 g | 36 kcal |
| 100 g | 100 g | 80 kcal |
| 1 cup (large) | 120 g | 96 kcal |
Calculated from 80 calories per 100 g.
Mix chopped or grated onion and garlic with olive oil, then add lemon juice or vinegar for acidity. Season the onion garlic marinade with herbs or spices to suit the dish; a smoother texture comes from grating or blending the ingredients.
Onion garlic marinade works with meat, poultry, fish, and vegetables. Coat ingredients before roasting or grilling, or add a small amount to cooked vegetables, sandwiches, or salads for a punchy savory flavor.
Marinate chicken in onion garlic marinade in the refrigerator, not on the counter. A few hours is usually enough to add flavor; very acidic mixtures can make the surface texture soft if chicken is left in them too long.
Yes, onion garlic marinade can season fish, but use it shortly before cooking. Lemon juice or vinegar can quickly change fish’s texture, so avoid leaving delicate fillets soaking for a long time.
No, onion garlic marinade does not need cooking when you use it on ready-to-eat foods such as bread or cooked vegetables. If it has touched raw meat or fish, do not serve it as a sauce unless it has been thoroughly cooked.
To keep the garlic in onion garlic marinade from burning, wipe off thick pieces before grilling or cook over indirect heat. Garlic and onion bits can char before the food is done, so brush on a fresh, reserved portion near the end.
Yes, onion garlic marinade can dress a salad, but it is usually more pungent and less balanced than a vinaigrette. Start with a small amount, taste it with the greens, and add oil or lemon if the raw onion flavor dominates.
Store homemade onion garlic marinade in a clean, sealed container in the refrigerator. Use a clean utensil each time and discard it if it develops mold, an unusual smell, or a noticeable change in appearance.
No, discard onion garlic marinade that has touched raw meat unless you boil it thoroughly before using it as a sauce. The safer option is to set aside a separate, untouched portion before adding the meat.
Onion garlic marinade can taste sharp because raw onion and garlic have strong sulfur compounds, and lemon or vinegar adds more bite. Let the mixture sit briefly, use less raw garlic, or soften the onion in a pan before mixing.
Vitamins
B6
0.05mg · 3% DV
Vitamin C
2.4mg · 3% DV
B1
0.02mg · 2% DV
Biotin
0.45µg · 2% DV
Minerals
Copper
0.02mg · 2% DV
Manganese
0.04mg · 2% DV
Potassium ⭐
54mg · 2% DV
Phosphorus
9.6mg · 1% DV
Sodium
1.8mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 24 calories in 2 tablespoon (medium) (30 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 garlic marinade is a simple mixture of chopped or crushed onion and garlic with olive oil and an acidic ingredient such as lemon juice or vinegar. It is used to season other ingredients rather than served as a dish on its own. As it rests, the onion softens and the garlic’s pungency blends with the oil and acidity.
Around the world, it can be rubbed onto meat, fish or vegetables before cooking, or spooned over grilled foods and salads. It is vegetable-based and low in protein; its fat content mainly depends on how much oil you add. For a lighter mixture, use less oil and more lemon juice or vinegar, and let the ingredients sit briefly so their flavours can meld.
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.
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 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.
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
0.14g
MONOUNSATURATED
0.63g
POLYUNSATURATED
0.12g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.