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Onion sautéed with light oil Calories
Sautéed with a small amount of oil; slightly higher energy than raw onion with softer texture
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (chopped) of Onion sautéed with light oil (30 g) has 20 calories. That works out to 68 calories per 100 g. It contains 2.7 g of carbs, 0.4 g of protein, 0.9 g of fat and 0.5 g of fiber. Its glycemic index is 12 (low), so it raises blood sugar slowly.
Onion sautéed with light oil Nutrition Facts
Selected: 2 tablespoon (chopped) · 30 g
20
KCAL / 30G
Carbs
2.7g
· 1% DV
Protein
0.4g
· 1% DV
Fat
0.9g
· 1% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 53% · Protein 8% · Fat 39%
Onion sautéed with light oil nutrition facts table · 2 tablespoon (chopped) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.9 g | 1% |
| Saturated fat | 0.13 g | 1% |
| Trans fat | 0 g | |
| Sodium | 1.5 mg | 0% |
| Total carbohydrate | 2.7 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.4 g | 1% |
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 2 Tablespoons of Chopped Onion sautéed with light oil?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (chopped) | 30 g | 20 kcal |
| 1 tablespoon (chopped) | 15 g | 10 kcal |
| 0.25 cup (chopped) | 40 g | 27 kcal |
| 1 serving (small) | 50 g | 34 kcal |
| 4 tablespoon (chopped) | 60 g | 41 kcal |
| ½ cup (chopped) | 80 g | 54 kcal |
| 1 serving (medium) | 90 g | 61 kcal |
| 100 g | 100 g | 68 kcal |
| 1 serving (large) | 140 g | 95 kcal |
| 1 cup (chopped) | 160 g | 109 kcal |
Calculated from 68 calories per 100 g.
Frequently Asked Questions About Onion sautéed with light oil
How do you make onion sautéed with light oil?
To make onion sautéed with light oil, cook sliced or chopped onion in a small amount of oil over medium-low heat, stirring occasionally until soft. Use a roomy pan so the onion releases steam rather than becoming crowded and soggy.
Is onion sautéed with light oil the same as caramelized onion?
No. Onion sautéed with light oil is usually cooked just until softened and lightly golden, while caramelized onion cooks much longer over low heat. That extended cooking deepens its color and brings out a sweeter, richer flavor.
What dishes can you make with onion sautéed with light oil?
Onion sautéed with light oil is a useful base for soups, stews, lentils, rice dishes, pasta sauces, and savory pies. Add it early when building a dish so its flavor blends with the other ingredients as they cook.
How long does onion sautéed with light oil last in the fridge?
Onion sautéed with light oil keeps for about 3–4 days in a sealed container in the refrigerator. Cool it promptly after cooking rather than leaving it at room temperature for an extended period, and reheat only the portion you plan to eat.
Can you freeze onion sautéed with light oil?
Yes, onion sautéed with light oil freezes well for later use in cooked dishes. Let it cool completely, divide it into small portions, and store them in airtight freezer-safe containers. Its texture may soften after thawing, which matters less in soups and sauces.
Why does onion sautéed with light oil turn watery?
Onion sautéed with light oil can turn watery if the pan is overcrowded or the heat is too low, so the onion steams in its own moisture. Cook it in a wide pan, in batches if needed, and let steam escape while stirring.
Can you make onion sautéed with light oil using red onions?
Yes, red onions work for onion sautéed with light oil, though they have a distinct flavor and can lend the dish a reddish-purple tint. Yellow onions are a more neutral choice when you want the sautéed onion to blend into a recipe.
What pan is best for onion sautéed with light oil?
A wide, heavy-bottomed skillet is a good choice for onion sautéed with light oil because it distributes heat evenly and gives moisture room to escape. A nonstick pan can also help when using very little oil, especially if you stir regularly.
Does onion sautéed with light oil taste less sharp than raw onion?
Yes, onion sautéed with light oil usually tastes milder and softer than raw onion. Cooking reduces its sharp bite and brings out a rounder flavor, making it easier to mix into sauces, soups, and other dishes.
Can you use butter instead of oil for onion sautéed with light oil?
Yes, you can cook the onion in butter, but the result is no longer strictly onion sautéed with light oil and will have a richer flavor. Butter can brown or burn if the heat is too high, so keep the pan at medium-low.
Onion sautéed with light oil Vitamins & Minerals
Vitamins
B6
0.03mg · 2% DV
Vitamin C
1.35mg · 2% DV
Folate
5.4µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Manganese
0.03mg · 1% DV
Copper
0.01mg · 1% DV
Potassium ⭐
42mg · 1% DV
Phosphorus
8.4mg · 1% DV
Sodium
1.5mg · 0% DV
Onion sautéed with light oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion sautéed with light oil
To burn the 20 calories in 2 tablespoon (chopped) (30 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 sautéed with light oil?
Onion sautéed with light oil is chopped onion cooked gently in a small amount of oil until soft and fragrant, sometimes with a little browning at the edges. It is less a stand-alone dish than a versatile cooking base, used in home kitchens around the world—from Mediterranean stews and soups to curries, rice dishes and savoury pies.
The texture turns tender and the flavour becomes sweeter and milder than that of raw onion. Stir it into a sauce or serve it alongside eggs, beans or grains; it can also add depth to a sandwich or grain bowl. Onion contributes some fibre, while the oil makes this more energy-dense than raw onion. Measuring the oil keeps the result lighter without losing its savoury flavour.
How Nutritious Is Onion sautéed with light 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 sautéed with light 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 sautéed with light oil Contain Allergens?
No known major allergens
Which Diets Is Onion sautéed with light oil 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 sautéed with light oil Fat Profile
SATURATED
0.13g
MONOUNSATURATED
0.38g
POLYUNSATURATED
0.22g
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Nutrition data compiled from USDA FoodData Central and scientific sources.