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Thin, pale white and translucent onion slices are piled loosely on a plate, flecked with deep burgundy sumac and chopped green parsley, with a slight sheen of dressing.
●Low GI

Onion piyaz Calories

Classic Turkish piyaz with onion, parsley, sumac, and olive oil

In season: Spring · Summer · Autumn

CALORIES · 100 G

85kcal

GI

35low

POTASSIUM · 100 G

170mg

FIBER · 100 G

2.1g

Quick answer

1 serving (medium) of Onion piyaz (120 g) has 102 calories. That works out to 85 calories per 100 g. It contains 12.6 g of carbs, 2.4 g of protein, 4.8 g of fat and 2.5 g of fiber. Its 44.4 µg of Vitamin K covers 37% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Onion piyaz Nutrition Facts

Selected: 1 serving (medium) · 120 g

102

KCAL / 120G

Carbs

12.6g

· 5% DV

Protein

2.4g

· 5% DV

Fat

4.8g

· 6% DV

Fiber

2.5g

· 9% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 49% · Protein 9% · Fat 42%

Onion piyaz nutrition facts table · 1 serving (medium) (120 g)

NutrientAmount% DV
Calories102 kcal
Total fat4.8 g6%
Saturated fat0.72 g4%
Trans fat0 g
Sodium132 mg6%
Total carbohydrate12.6 g5%
Fiber2.5 g9%
Protein2.4 g5%

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 piyaz?

ServingAmountCalories
1 serving (medium)120 g102 kcal
1 piece (small)60 g51 kcal
1 serving (small)80 g68 kcal
100 g100 g85 kcal
1 cup (medium)100 g85 kcal
1 piece (large)120 g102 kcal
1 serving (large)180 g153 kcal
1 bottle (large)250 g213 kcal

Calculated from 85 calories per 100 g.

Frequently Asked Questions About Onion piyaz

What is onion piyaz?

Onion piyaz is a Turkish salad made mainly with thinly sliced raw onion, parsley, sumac, and olive oil. Its bright, tangy flavor makes it a common accompaniment to grilled meats and other hearty dishes.

How do you make onion piyaz?

To make onion piyaz, thinly slice onions and toss them with chopped parsley, sumac, olive oil, and salt. Rub the sumac into the onion briefly to spread its tart flavor, then serve the salad fresh.

What do you serve with onion piyaz?

Onion piyaz is often served with kebabs, grilled meat, or köfte, and it also works alongside bean dishes. Its sharp, acidic flavor cuts through rich or smoky foods without needing a complicated dressing.

How is onion piyaz different from Turkish bean piyaz?

Onion piyaz centers on raw onion seasoned with sumac and herbs, while Turkish bean piyaz is built around cooked beans and often includes other salad ingredients. Recipes vary, but the main ingredient is the defining difference.

How do you take the sharp taste out of onions for onion piyaz?

For onion piyaz, massage the sliced onion with sumac to soften its harsh edge. If you prefer a milder taste, soak the slices briefly in cold water and drain them well before adding parsley and oil.

Can you make onion piyaz ahead of time?

You can slice the onion and chop the parsley ahead, but mix in the sumac and olive oil closer to serving. This helps the onion keep some texture and prevents the parsley from becoming limp.

Which onions are best for onion piyaz?

Yellow or white onions are common choices for onion piyaz, while red onions offer a milder flavor and vivid color. Slice them thinly so the sumac seasoning coats them evenly and they are easy to eat raw.

Can you add lemon juice to onion piyaz?

Yes, lemon juice can be added to onion piyaz, although sumac already gives it a tart flavor. Add a little at a time and taste as you go; some versions use a small amount of pomegranate molasses instead.

How long does onion piyaz keep in the refrigerator?

Keep leftover onion piyaz covered in the refrigerator and eat it soon, since the raw onion softens and its aroma intensifies as it sits. For the freshest texture, serve it on the day you make it.

Is onion piyaz served with the onions raw or cooked?

Onion piyaz is usually made with raw onions, not cooked ones. Sumac, parsley, and olive oil season the slices while preserving their crispness; a brief cold-water soak can make the raw onion taste milder.

Onion piyaz Vitamins & Minerals

Vitamins

Vitamin K

44.4µg · 37% DV

Vitamin C

8.4mg · 9% DV

B6

0.11mg · 6% DV

B1

0.07mg · 6% DV

Minerals

Copper

0.06mg · 7% DV

Potassium ⭐

204mg · 6% DV

Sodium

132mg · 6% DV

Phosphorus

38mg · 5% DV

Onion piyaz Glycemic Index

GLYCEMIC INDEX

35
Low
0 Low5570100

GLYCEMIC LOAD

4.8
Low

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

How to Burn Off Onion piyaz

To burn the 102 calories in 1 serving (medium) (120 g):

🚶

25min

Walking (5 km/h)

🏃

10min

Running (8 km/h)

🚴

14min

Cycling

🏊

12min

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 piyaz?

Onion piyaz is a Turkish onion salad, made by tossing sliced onion with parsley, sumac and olive oil. Unlike bean-based versions of piyaz, this one puts onion at the centre; sumac lends its characteristic tart, citrusy edge.

It is commonly served alongside kebabs and other grilled meats, or with fish, and can also be part of a meze spread. The crisp onion and fresh herbs make a lively contrast to richer dishes. Mostly vegetable-based, it provides some fibre and about 85 calories per 100 g. For a lighter version, use the olive oil sparingly; if you prefer a gentler onion flavour, briefly soak the sliced onion in water and drain it well.

How Nutritious Is Onion piyaz?

Nutrient density

High

65/ 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 piyaz 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 piyaz 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 piyaz 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 piyaz Fat Profile

SATURATED

0.72g

MONOUNSATURATED

3.24g

POLYUNSATURATED

0.72g

⚖️

Omega 6:3 ratio 5.4:1

Above the ideal 4:1 (5.4:1).

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Nutrition data compiled from USDA FoodData Central and scientific sources.