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Aromatic allium vegetable mixture with vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
½ cup (chopped) of Onion with garlic (65 g) has 31 calories. That works out to 48 calories per 100 g. It contains 7 g of carbs, 1 g of protein, 0.1 g of fat and 1.4 g of fiber. Its 7.3 mg of Vitamin C covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: ½ cup (chopped) · 65 g
31
KCAL / 65G
Carbs
7g
· 3% DV
Protein
1g
· 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 85% · Protein 12% · Fat 3%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 31 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.9 mg | 0% |
| Total carbohydrate | 7 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 1 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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| Serving | Amount | Calories |
|---|---|---|
| ½ cup (chopped) | 65 g | 31 kcal |
| 2 tablespoon (chopped) | 20 g | 10 kcal |
| 0.25 cup (chopped) | 33 g | 16 kcal |
| 1 serving (medium) | 80 g | 38 kcal |
| 100 g | 100 g | 48 kcal |
| 1 piece (small) | 100 g | 48 kcal |
| 1 cup (chopped) | 130 g | 62 kcal |
| 1 piece (medium) | 150 g | 72 kcal |
| 1 piece (large) | 220 g | 106 kcal |
Calculated from 48 calories per 100 g.
Yes, onion with garlic can be cooked together, but add the garlic after the onion has started to soften. Garlic cooks quickly and can turn bitter if it browns too much, so stir it in for the final short stretch of sautéing.
Onion with garlic is a common aromatic base for soups, stews, beans, sauces, and many meat or vegetable dishes. Sauté it before adding the other ingredients, or stir it into a raw dressing when you want a sharper flavor.
Yes, onion with garlic can be eaten raw in salads, dips, or sandwiches. Its flavor is strong and pungent, so chop it finely and use a modest amount if you want it to blend into the dish rather than dominate it.
Chopped onion with garlic keeps best in a sealed container in the refrigerator and should be used within a few days. Discard it if it develops an unusual smell, discoloration, or a slimy texture.
Yes, you can freeze onion with garlic in small, airtight portions. Freezing softens the onion’s texture, so thawed portions work better in soups, sauces, and cooked dishes than in salads or other raw preparations.
Onion with garlic can taste bitter when the garlic burns. Garlic is smaller and cooks faster than onion, so let the onion soften first, add the garlic, and stir it over moderate heat only until fragrant.
Yes, onion with garlic can cause strong breath because both contain pungent sulfur compounds. Brushing your teeth and tongue, drinking water, and eating a crunchy fruit or vegetable may help reduce the lingering smell.
Yes, onion with garlic can cause gas or bloating in people sensitive to fermentable carbohydrates. Try a smaller serving and see how you feel; cooking may soften the flavor, but it does not reliably remove the compounds that trigger symptoms.
Yellow onion pairs well with garlic in most cooked dishes because its flavor becomes sweeter as it softens. White onion gives a sharper result, while red onion is often a better fit for raw salads and salsas.
To make onion with garlic taste milder, cook it gently until the onion is soft and the garlic is fragrant, without browning the garlic. For a raw dish, use less of the mixture and let it sit briefly before serving.
Vitamins
Vitamin C
7.28mg · 8% DV
B6
0.1mg · 6% DV
Folate
13µg · 3% DV
B1
0.03mg · 3% DV
Minerals
Copper
0.07mg · 8% DV
Manganese
0.12mg · 5% DV
Phosphorus
27mg · 4% DV
Potassium ⭐
124mg · 4% DV
Sodium
3.9mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 31 calories in ½ cup (chopped) (65 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.
Onion with garlic combines two aromatic alliums, usually used as a flavourful base rather than served as a dish on its own. Cooking softens the onion and brings out its sweetness, while garlic adds a sharper, savoury note.
Across many cuisines, it is gently sautéed to start soups, stews, sauces and vegetable dishes; it also works in egg dishes or roasted vegetables. The mixture is mostly vegetables and contributes fibre, with 2.1 g per 100 g. For a lighter preparation, cook it slowly with a little oil or soften it with a splash of water, then add it to beans, lentils or other hearty ingredients.
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.
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.
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.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.