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Onion-based meze prepared with oil; higher energy density than plain onion due to added fat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Onion meze with oil (35 g) has 41 calories. That works out to 118 calories per 100 g. It contains 3.4 g of carbs, 0.5 g of protein, 2.9 g of fat and 0.6 g of fiber. Its glycemic index is 12 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 35 g
41
KCAL / 35G
Carbs
3.4g
· 1% DV
Protein
0.5g
· 1% DV
Fat
2.9g
· 4% 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 33% · Protein 5% · Fat 62%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 41 kcal | |
| Total fat | 2.9 g | 4% |
| Saturated fat | 0.4 g | 2% |
| Trans fat | 0 g | |
| Sodium | 56 mg | 2% |
| Total carbohydrate | 3.4 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) | 35 g | 41 kcal |
| 1 tablespoon (small) | 18 g | 21 kcal |
| 4 tablespoon (large) | 70 g | 83 kcal |
| ½ cup (half) | 80 g | 94 kcal |
| 1 serving (small) | 90 g | 106 kcal |
| 100 g | 100 g | 118 kcal |
| 1 serving (medium) | 140 g | 165 kcal |
| 1 cup (whole) | 160 g | 189 kcal |
| 1 serving (large) | 200 g | 236 kcal |
Calculated from 118 calories per 100 g.
Onion meze with oil is made by tossing thinly sliced onion with oil and seasonings. A common approach is to add salt and sumac, with lemon juice and chopped parsley as optional additions, then let the mixture stand briefly before serving.
Onion meze with oil is commonly served alongside grilled meat, kebabs, or fish. It also works as part of a spread with flatbread and other cold mezze, where its sharp, tangy flavour balances richer dishes.
Either red or yellow onions work in onion meze with oil. Red onion gives the dish a vivid colour and often tastes milder, while yellow onion has a more familiar savoury bite; slice either one thinly for the best texture.
Onion meze with oil is usually made with raw onions, not cooked ones. Thin slices soften as they sit with the oil and seasonings, while cooking would give the dish a sweeter flavour and a different texture.
To mellow onion meze with oil, soak the sliced onion briefly in cold water, then drain and dry it well before dressing. You can also massage it with a little salt and rinse it, removing excess water so the meze does not turn watery.
Sumac is a common seasoning for onion meze with oil, although recipes vary. Its tart, citrus-like flavour pairs well with raw onion; use it with salt and oil, and add lemon cautiously if the mixture already tastes tangy.
Yes, you can prepare onion meze with oil shortly before serving. A brief rest lets the onion take on the seasoning, but leaving it dressed for many hours can make it limp and release liquid.
Keep onion meze with oil covered in the refrigerator and aim to eat it by the next day. Raw onion softens and gives off liquid as it sits, so stir it before serving and discard it if it has been left out for an extended period.
Yes, chopped parsley is a suitable addition to onion meze with oil. Stir it in near serving time to keep it fresh-looking, and pair it with sumac, salt, and oil for a bright accompaniment to grilled foods.
Not exactly: onion meze with oil is a Turkish-style onion accompaniment, while “onion salad” can refer to many preparations. Turkish versions often season thin raw onion with oil and sumac, but ingredients and regional habits vary.
Vitamins
Vitamin E
0.44mg · 3% DV
B6
0.04mg · 2% DV
Vitamin C
2.03mg · 2% DV
Folate
6.3µg · 2% DV
Minerals
Sodium
56mg · 2% DV
Manganese
0.04mg · 2% DV
Potassium ⭐
53mg · 2% DV
Copper
0.01mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 41 calories in 2 tablespoon (medium) (35 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 meze with oil is a Turkish meze built around sliced or finely chopped onion dressed with oil. Recipes vary: the onion may be left to soften in the dressing or gently cooked, with herbs and seasonings added according to local taste. The result keeps the onion’s savoury bite while the oil rounds it out.
It is commonly served in a small dish alongside grilled meat or fish, and is good with bread as part of a shared table. It brings some fibre, but the added oil makes it more energy-dense than plain onion: a 100 g portion has 118 calories. For a lighter version, use less oil and brighten the dressing with lemon juice or vinegar.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.4g
MONOUNSATURATED
1.82g
POLYUNSATURATED
0.35g
Omega 6:3 ratio 16.5:1
Above the ideal 4:1 (16.5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.