1 serving (medium) of Onion (sauteed) (80 g) has 52 calories. That works out to 65 calories per 100 g. It contains 11 g of carbs, 1 g of protein, 1.8 g of fat and 1.6 g of fiber. Its 0.1 mg of B6 covers 6% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Onion (sauteed)?

Sautéed onion is sliced onion cooked in a pan, usually with a little oil, until soft and translucent, sometimes with lightly browned edges. It is a simple kitchen staple rather than a dish tied to one place: cooks around the world use it as a base for soups, sauces, stews and sautés, or serve it alongside eggs, meat or vegetables. The slow cooking softens its sharp bite and brings out a mellow, gently sweet, savoury flavour.

Use it to add depth to a quick weeknight meal, or pile it onto toast, grains or a sandwich. It is mostly a flavourful, low-calorie vegetable accompaniment, with 2 g of fibre per 100 g. For a lighter result, keep the oil modest; pairing it with beans or whole grains makes a more filling plate.

Onion (sauteed) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.8g

· 5% DV

Protein

1.2g

· 2% DV

Fat

2.2g

· 3% DV

Fiber

· 7% DV

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

Calories come from: Carbs 69% · Protein 6% · Fat 25%

Onion (sauteed) Vitamins & Minerals

Vitamins

0.13mg · 8% DV

Vitamin C

7mg · 8% DV

Folate

19µg · 5% DV

0.05mg · 4% DV

Minerals

Phosphorus

29mg · 4% DV

Potassium ⭐

146mg · 4% DV

Calcium

23mg · 2% DV

Magnesium

10mg · 2% DV

How Nutritious Is Onion (sauteed)?

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

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.

Onion (sauteed) Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

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

How to Burn Off Onion (sauteed)

To burn the 65 calories in 100 g:

🚶

16min

Walking (5 km/h)

🏃

7min

Running (8 km/h)

🚴

9min

Cycling

🏊

8min

Swimming

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

Is Onion (sauteed) 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 (sauteed) 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 (sauteed) 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 (sauteed) Fat Profile

SATURATED

0.3g

MONOUNSATURATED

0.6g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 4:1

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

Compare Onion (sauteed)

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Onion (sauteed) vs Tomato47 kcal more per 100 g

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Onion (sauteed) vs Mixed Green Salad47 kcal more per 100 g

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Onion (sauteed) vs Red Pepper34 kcal more per 100 g

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Onion (sauteed) vs Boiled Beetroot21 kcal more per 100 g

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Foods Similar to Onion (sauteed)

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Onion (sauteed)

How do you make sautéed onions?

Slice the onions evenly and cook them in a lightly oiled pan over medium heat, stirring from time to time. They are ready when soft and translucent; spread them out rather than crowding the pan so they brown instead of steaming.

What dishes can you use sautéed onions in?

Sautéed onions work well in omelets, soups, pasta sauces, grain bowls, burgers, and cooked vegetables. Their mellow, sweet flavor makes them a useful base for savory dishes or a topping added just before serving.

What is the difference between sautéed onions and caramelized onions?

Sautéed onions are cooked until tender, often with some browning; caramelized onions cook much more slowly until deeply browned and noticeably sweet. They have different textures and flavors, so they are not always interchangeable in a recipe.

Why do sautéed onions turn watery instead of browning?

Sautéed onions can turn watery when the pan is crowded or not hot enough, because the onions release moisture faster than it can evaporate. Use a wider pan, cook in batches if needed, and leave the lid off.

How long does it take to cook sautéed onions?

The cooking time for sautéed onions varies with the slice thickness, pan, and how browned you want them. Look for soft, translucent slices for a basic sauté, and continue cooking while stirring if you want deeper color.

Can you make sautéed onions ahead of time?

Yes, you can make sautéed onions ahead and refrigerate them in a covered container once cooled. Reheat only the portion you need in a pan or microwave, and use them within a few days rather than leaving them at room temperature.

Can you freeze sautéed onions?

Yes, sautéed onions freeze well for use in cooked dishes. Cool them completely, portion them into freezer-safe containers or bags, and thaw only what you need; their texture may be softer after thawing, which works well in sauces and soups.

Which onions are best for sautéed onions?

Yellow onions are a versatile choice for sautéed onions because their flavor mellows as they cook. White onions work well when you want a sharper taste, while red onions can be sautéed too but may lose some of their vivid color.

Should you use butter or oil for sautéed onions?

Either butter or oil works for sautéed onions. Butter adds a rich flavor but can brown quickly, while oil is convenient for steady cooking; combining them gives buttery flavor with a little more flexibility at the pan.

Can you make sautéed onions without oil?

Yes, sautéed onions can be cooked without oil by adding small splashes of water to prevent sticking. They will soften, but they will not have quite the same richness or browning as onions cooked in oil or butter.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026