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Onion (with olive oil) Calories
Onion sautéed in olive oil
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Onion (with olive oil) (80 g) has 84 calories. That works out to 105 calories per 100 g. It contains 8.6 g of carbs, 0.9 g of protein, 5.8 g of fat and 1.4 g of fiber. Its 1.4 mg of Vitamin E covers 9% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Onion (with olive oil) Nutrition Facts
Selected: 1 serving (medium) · 80 g
84
KCAL / 80G
Carbs
8.6g
· 3% DV
Protein
0.9g
· 2% DV
Fat
5.8g
· 7% 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 38% · Protein 4% · Fat 58%
Onion (with olive oil) nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 84 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.8 g | 4% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 0.9 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 (with olive oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 84 kcal |
| 2 tablespoon (chopped) | 30 g | 32 kcal |
| 1 serving (small) | 40 g | 42 kcal |
| 1 piece (medium) | 60 g | 63 kcal |
| 1 piece (large) | 90 g | 95 kcal |
| 100 g | 100 g | 105 kcal |
| 1 serving (large) | 120 g | 126 kcal |
| 1 cup (chopped) | 140 g | 147 kcal |
Calculated from 105 calories per 100 g.
Frequently Asked Questions About Onion (with olive oil)
How do you make onion with olive oil?
Cook sliced onion with olive oil over low to medium heat, stirring occasionally, until soft and translucent. Keep the heat moderate so the onion softens without scorching. Add a splash of water if the pan starts to dry out before the onion is tender.
What is onion with olive oil?
Onion with olive oil is a simple preparation of sliced onion cooked until tender in olive oil. It can be served warm as a side or cooled and used as a topping. It is softer and milder than raw onion, but less deeply browned than caramelized onion.
What can you serve with onion cooked in olive oil?
Onion cooked in olive oil pairs well with beans, lentils, rice, grilled vegetables, and roasted meat or fish. Spoon it over toast or use it as a sandwich topping. Its gentle flavor also works as a base for soups and stews.
Which type of onion is best for cooking with olive oil?
Yellow onions are a reliable choice for cooking with olive oil because they soften evenly and develop a mild sweetness. Red onions also work, though they give the dish a different color and flavor. Sweet onions cook quickly and can become very soft.
How do you keep onion with olive oil from burning?
Use a heavy pan and cook onion with olive oil over low to medium heat, stirring often. If the slices begin to stick, add a small splash of water rather than turning the heat higher. Thin, evenly cut slices are less likely to cook unevenly.
Can onion with olive oil be used as a pasta topping?
Yes, onion with olive oil makes a simple pasta topping. Cook the onion until tender, then toss it with hot pasta and a little pasta water so it coats the noodles. Black pepper, herbs, or grated cheese can add extra flavor.
How long does onion with olive oil last in the fridge?
Onion with olive oil keeps for up to three days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you plan to eat. Discard it if it develops an unusual smell or appearance.
Can you freeze cooked onion with olive oil?
Yes, you can freeze cooked onion with olive oil, although it may be softer after thawing. Cool it, divide it into meal-sized portions, and freeze in airtight containers. Thaw it in the refrigerator and use it in hot dishes such as soups, sauces, or stews.
Is onion with olive oil healthier than fried onions?
Onion with olive oil can be a lighter choice than heavily battered or deep-fried onion because it is cooked with less oil and no coating. The amount of olive oil still matters, so use enough to soften the onion without leaving it swimming in oil.
Can you eat onion with olive oil cold?
Yes, onion with olive oil can be eaten cold once it has been refrigerated safely. Its mellow flavor makes it suitable for salads, sandwiches, and grain bowls. Letting it sit briefly at room temperature before serving can make the olive oil less firm.
Onion (with olive oil) Vitamins & Minerals
Vitamins
Vitamin E
1.36mg · 9% DV
B6
0.09mg · 5% DV
Vitamin C
4.24mg · 5% DV
Folate
14.4µg · 4% DV
Minerals
Manganese
0.09mg · 4% DV
Phosphorus
26mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
96mg · 3% DV
Sodium
3.2mg · 0% DV
Onion (with olive oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion (with olive oil)
To burn the 84 calories in 1 serving (medium) (80 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.
What is Onion (with olive oil)?
Onion cooked with olive oil is a simple preparation of sliced or chopped onion softened in a pan. As it cooks, its sharpness mellows and its natural sweetness comes through, while the oil gives it a rounded, savoury richness. It can be served as a small side, but is more often used as a flavourful base for vegetables, beans, lentils, soups and other home-cooked dishes.
It fits easily into Mediterranean-style meals, alongside bread, grains, salad or fish, and works well folded into warm vegetables. Its nutritional profile is shaped partly by the olive oil, while the onion contributes some fibre. For a lighter result, use just enough oil to coat the pan and soften the onion gently over low heat, adding a splash of water if needed.
How Nutritious Is Onion (with olive oil)?
Nutrient density
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.
Satiety score
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.
Is Onion (with 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 (with olive oil) Contain Allergens?
No known major allergens
Which Diets Is Onion (with 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 (with olive oil) Fat Profile
SATURATED
0.8g
MONOUNSATURATED
4.16g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 8.6:1
Above the ideal 4:1 (8.6:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.