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Thin rings and curved slivers of white onion, mixed with pale pieces of garlic, sit in a shallow pool of clear, glossy marinade.
●Low GI

Onion garlic marinade Calories

Onion and garlic mixture, typically marinated with olive oil, lemon or vinegar.

In season: Spring · Summer · Autumn · Winter

CALORIES · 100 G

80kcal

GI

20low

POTASSIUM · 100 G

180mg

FIBER · 100 G

2g

Quick answer

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.

Onion garlic marinade Nutrition Facts

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%

Onion garlic marinade nutrition facts table · 2 tablespoon (medium) (30 g)

NutrientAmount% DV
Calories24 kcal
Total fat1 g1%
Saturated fat0.14 g1%
Trans fat0 g
Sodium1.8 mg0%
Total carbohydrate3.5 g1%
Fiber0.6 g2%
Protein0.5 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 Onion garlic marinade?

ServingAmountCalories
2 tablespoon (medium)30 g24 kcal
1 tablespoon (small)15 g12 kcal
1 piece (small)20 g16 kcal
1 serving (medium)40 g32 kcal
1 piece (large)40 g32 kcal
3 tablespoon (large)45 g36 kcal
100 g100 g80 kcal
1 cup (large)120 g96 kcal

Calculated from 80 calories per 100 g.

Frequently Asked Questions About Onion garlic marinade

How do you make onion garlic marinade?

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.

What can you use onion garlic marinade for?

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.

How long should you marinate chicken in onion garlic marinade?

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.

Can you use onion garlic marinade on fish?

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.

Does onion garlic marinade need to be cooked?

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.

How do you keep garlic from burning in onion garlic marinade on the grill?

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.

Can onion garlic marinade replace a vinaigrette?

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.

How should you store homemade onion garlic marinade?

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.

Can you reuse onion garlic marinade after marinating raw meat?

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.

Why does onion garlic marinade taste too sharp, and how can you mellow it?

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.

Onion garlic marinade Vitamins & Minerals

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

Onion garlic marinade Glycemic Index

GLYCEMIC INDEX

20
Low
0 Low5570100

GLYCEMIC LOAD

0.6
Low

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

How to Burn Off Onion garlic marinade

To burn the 24 calories in 2 tablespoon (medium) (30 g):

🚶

6min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

Cycling

🏊

3min

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 garlic marinade?

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.

How Nutritious Is Onion garlic marinade?

Nutrient density

Medium

38/ 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

45/ 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 garlic marinade 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 garlic marinade 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 garlic marinade 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 garlic marinade Fat Profile

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.