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Onion mash Calories
Onion mash is a low-calorie, fiber-rich, and vitamin C-rich condiment.
CALORIES
GI
POTASSIUM
FIBER
Onion mash Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
8.6g
· 87%
Protein
1.1g
· 11%
Fat
0.1g
· 2%
Fiber
1.7g
Onion mash Vitamins & Minerals
Vitamins
Vitamin C
7.4mg · 8% DV
B6
0.12mg · 7% DV
Folate
19µg · 5% DV
B1
0.05mg · 4% DV
Minerals
Phosphorus
29mg · 4% DV
Potassium ⭐
146mg · 4% DV
Calcium
23mg · 2% DV
Magnesium
9mg · 2% DV
Onion mash Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Onion mash 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 mash Contain Allergens?
No known major allergens
Which Diets Is Onion mash 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 mash Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Foods Similar to Onion mash
Onion mash — Frequently Asked Questions
How many calories are in onion mash, and is it diet-friendly?
Onion mash has 38 calories per 100 g. It is very low in fat at 0.1 g per 100 g and fits vegan, vegetarian, Mediterranean, paleo, flexitarian, and gluten-free diets.
Does onion mash have a high glycemic index?
No, onion mash has a glycemic index of 15, which is low. Per 100 g, it provides 8.6 g carbs and 1.7 g fiber.
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Nutrition data compiled from USDA FoodData Central and scientific sources.