1 serving (medium) of Onion Salad (80 g) has 36 calories. That works out to 45 calories per 100 g. It contains 7 g of carbs, 1 g of protein, 1 g of fat and 1.4 g of fiber. Its 0.1 mg of B6 covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Onion Salad?

Thinly sliced onion tossed with parsley, sumac, lemon and olive oil makes the bright, sharp-edged salad known as Onion Salad. It is a familiar Turkish accompaniment, especially at kebab shops, where its tangy freshness balances grilled meat. Serve it alongside kebabs, grilled chicken or köfte, tuck it into a dürüm, or offer it as part of a mezze spread. Mostly made from onion and herbs, it is a light choice with some fibre; a 100 g portion contains 45 calories. If you prefer a milder bite, briefly soak the sliced onion in cold water, drain it well, then toss with the sumac and lemon. Freshly chopped parsley keeps the salad lively.

Onion Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

8.8g

· 3% DV

Protein

1.2g

· 2% DV

Fat

1.2g

· 2% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 69% · Protein 9% · Fat 22%

Onion Salad Vitamins & Minerals

Vitamins

Vitamin C

7mg · 8% DV

0.12mg · 7% DV

Folate

19µg · 5% DV

0.04mg · 3% DV

Minerals

Phosphorus

29mg · 4% DV

Potassium ⭐

146mg · 4% DV

Calcium

23mg · 2% DV

Magnesium

10mg · 2% DV

How Nutritious Is Onion Salad?

Nutrient density

Medium

40/ 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

46/ 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.

Onion Salad Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.3

Low

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

How to Burn Off Onion Salad

To burn the 45 calories in 100 g:

🚶

11min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

6min

Cycling

🏊

5min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Onion Salad 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 Salad 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 Salad 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 Salad Fat Profile

SATURATED

0.16g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.15g

⚖️

Omega 6:3 ratio 4:1

Below the ideal 4:1 — a good omega balance.

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18 kcal

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Frequently Asked Questions About Onion Salad

What goes in Onion Salad?

Onion Salad typically combines thinly sliced onion with parsley, sumac, lemon juice, olive oil, and salt. Some versions add chili or another tart seasoning. Toss the ingredients together shortly before serving to keep the herbs fresh.

Why is Onion Salad served with kebabs?

Onion Salad brings a crisp, tangy contrast to rich grilled meats such as kebabs. Its lemon and sumac brighten the plate, while the parsley adds freshness without overpowering the smoky flavor of the meat.

How do you make Onion Salad less sharp?

To make Onion Salad milder, rinse the sliced onion under cold water or soak it briefly, then drain it thoroughly. You can also massage the slices with sumac. Avoid a long soak, which can leave the onion bland and limp.

Can you make Onion Salad with red onions?

Yes, red onions work especially well in Onion Salad because they add color and are often milder than yellow onions. Choose firm onions and slice them thinly; white onions are another option if you prefer a sharper bite.

What does sumac add to Onion Salad?

Sumac gives Onion Salad a tart, citrus-like flavor and a deep red tint without adding liquid. Tossing it with the sliced onion helps distribute the seasoning; add lemon to taste, since both ingredients bring acidity.

Can you prepare Onion Salad ahead of time?

Yes, you can slice the onions and mix them with sumac ahead of time, but finish Onion Salad close to serving. Add the parsley, lemon, and olive oil later so the herbs stay fresh and the onions do not turn soggy.

How do you stop Onion Salad from getting watery?

To keep Onion Salad from getting watery, drain any rinsed onions well and add the lemon juice shortly before serving. Use a small amount of dressing, and avoid leaving the finished salad sitting for a long time.

How long does Onion Salad last in the fridge?

Onion Salad is best eaten the day it is made. Store leftovers in a covered container in the refrigerator and use them within one to two days; the onion will soften and the parsley may lose its freshness.

Does Onion Salad need to be cooked?

No, Onion Salad is usually served raw, so the onions stay crisp and pungent. Slice them thinly and combine them with parsley, sumac, and dressing. Rinsing the onion is optional if you want a gentler flavor.

What should you serve with Onion Salad besides kebabs?

Onion Salad pairs well with grilled vegetables, roasted meats, beans, and hearty savory dishes. Its bright, acidic flavor also works alongside flatbread and dips, where it cuts through richer or smoky foods.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026