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Onion salad (no oil) Calories
Oil-free salad made with onions, lemon, salt, and spices
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Onion salad (no oil) (80 g) has 26 calories. That works out to 32 calories per 100 g. It contains 5.8 g of carbs, 0.9 g of protein, 0.1 g of fat and 1.4 g of fiber. Its 5.6 mg of Vitamin C covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Onion salad (no oil) Nutrition Facts
Selected: 1 serving (medium) · 80 g
26
KCAL / 80G
Carbs
5.8g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% 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 84% · Protein 13% · Fat 3%
Onion salad (no oil) nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 26 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 5.8 g | 2% |
| 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 salad (no oil)?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 26 kcal |
| 1 serving (small) | 50 g | 16 kcal |
| 1 piece (whole) | 60 g | 19 kcal |
| 100 g | 100 g | 32 kcal |
| 1 cup (chopped) | 100 g | 32 kcal |
| 1 serving (large) | 120 g | 38 kcal |
| 2 serving (double) | 160 g | 51 kcal |
Calculated from 32 calories per 100 g.
Frequently Asked Questions About Onion salad (no oil)
What is onion salad (no oil) made of?
Onion salad (no oil) is made with sliced onions, lemon, salt and spices. Some versions add herbs such as parsley or sumac, but the defining feature is its bright, sharp dressing without added oil.
How do you make onion salad (no oil) less sharp?
To make onion salad (no oil) less sharp, soak the sliced onion briefly in cold water, then drain it well before adding lemon and seasoning. This softens the raw bite while keeping the onion crisp.
What should you serve with onion salad (no oil)?
Onion salad (no oil) pairs well with grilled meats, kebabs, falafel and hearty bean dishes. Its acidic, crunchy character cuts through rich foods and also works as a fresh topping in wraps or sandwiches.
Can you use red onions for onion salad (no oil)?
Yes, red onions work well in onion salad (no oil) and often taste milder and look more colourful than yellow onions. Slice them thinly so the lemon dressing seasons the pieces evenly.
Does onion salad (no oil) need sumac?
No, onion salad (no oil) does not need sumac; lemon, salt and spices are enough for a simple version. Sumac is an optional addition that brings a tangy flavour, especially alongside grilled dishes.
Can you prepare onion salad (no oil) ahead of time?
Yes, you can slice the onions ahead, but mix onion salad (no oil) with lemon and salt close to serving. Once dressed, the onions release liquid and soften, so the salad is usually crispest when freshly assembled.
How should you store leftover onion salad (no oil)?
Store leftover onion salad (no oil) in a covered container in the refrigerator. The onions will soften and release liquid as they sit, so drain excess dressing and use the leftovers soon for the best texture.
Is onion salad (no oil) the same as Turkish piyaz?
No, onion salad (no oil) is not the same as Turkish piyaz. Piyaz usually centres on beans and may include onion, while this salad features onion dressed with lemon, salt and spices.
Why does onion salad (no oil) make your breath smell?
Onion salad (no oil) can cause temporary bad breath because it contains raw onion. Drinking water and brushing your teeth and tongue afterward can help; lemon in the salad does not reliably prevent the odour.
Can onion salad (no oil) cause bloating?
Yes, onion salad (no oil) can cause gas or bloating in people who are sensitive to raw onions. Try a smaller portion or briefly soak and drain the onion; avoid it if it repeatedly triggers discomfort.
Onion salad (no oil) Vitamins & Minerals
Vitamins
Vitamin C
5.6mg · 6% DV
B6
0.1mg · 6% DV
Folate
15.2µg · 4% DV
B1
0.03mg · 3% DV
Minerals
Manganese
0.1mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
117mg · 3% DV
Phosphorus
23mg · 3% DV
Sodium
4mg · 0% DV
Onion salad (no oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion salad (no oil)
To burn the 26 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 salad (no oil)?
Onion salad (no oil) is a simple side made by tossing sliced onion with lemon juice, salt and spices. In Turkey, it is a familiar partner for grilled meat and fish, and is often served alongside kebabs or tucked into a wrap. The sharp crunch of the onion is balanced by the lemon’s bright acidity; parsley or sumac can be added for extra freshness.
With no oil, it is a light, punchy way to bring vegetables to the plate, though onion gives it a little more substance than a leafy salad. It provides 32 calories per 100 g. Serve it freshly made for the best crunch, or let the onion sit briefly with the lemon if you prefer a milder bite.
How Nutritious Is Onion salad (no oil)?
Nutrient density
High
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 salad (no 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 salad (no oil) Contain Allergens?
No known major allergens
Which Diets Is Onion salad (no 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 salad (no oil) Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
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Nutrition data compiled from USDA FoodData Central and scientific sources.