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Source of vitamins C and K
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Onion with parsley (80 g) has 28 calories. That works out to 35 calories per 100 g. It contains 5.9 g of carbs, 1.1 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 89.6 µg of Vitamin K covers 75% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 80 g
28
KCAL / 80G
Carbs
5.9g
· 2% DV
Protein
1.1g
· 2% DV
Fat
0.2g
· 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 79% · Protein 15% · Fat 6%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 5.9 g | 2% |
| Fiber | 1.4 g | 5% |
| Protein | 1.1 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 |
|---|---|---|
| 1 serving (medium) | 80 g | 28 kcal |
| 2 tablespoon (chopped) | 30 g | 11 kcal |
| ½ cup (chopped) | 55 g | 19 kcal |
| 1 serving (small) | 80 g | 28 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 120 g | 42 kcal |
| 1 cup (chopped) | 130 g | 46 kcal |
| 1 serving (large) | 180 g | 63 kcal |
| 2 cup (chopped) | 260 g | 91 kcal |
Calculated from 35 calories per 100 g.
Make onion with parsley by combining thinly sliced raw onion with chopped parsley. Add lemon juice, salt and, if you like, sumac, then toss just before serving so the onion stays crisp and the herbs stay fresh.
Onion with parsley is commonly served as a fresh side for grilled meat, kebabs and fish. It also works in wraps or alongside beans; lemon and sumac give it the sharp, tangy flavor that pairs well with rich foods.
To mellow onion with parsley, soak the sliced onion briefly in cold water and drain it well before adding the parsley. You can also massage the onion with a little salt and rinse it, which softens its bite.
Either works in onion with parsley. Red onion is often milder and adds color, while white or yellow onion gives a more pungent, traditional flavor; slice it thinly so it blends easily with the parsley.
Yes, sumac is a popular seasoning for onion with parsley. Its tart flavor complements raw onion and lemon; add a small amount first, then taste before adding more salt or citrus.
It is better to prepare onion with parsley shortly before serving. The sliced onion releases liquid over time and the parsley wilts, especially after adding lemon juice and salt, so toss the ingredients together at the last minute.
Store leftover onion with parsley in a sealed container in the refrigerator and aim to eat it by the next day. It will lose its crunch as it sits; discard it if it develops an off smell or other signs of spoilage.
Yes, rinse parsley thoroughly under running water before making onion with parsley. Drain and dry the leaves well before chopping, because excess water can make the mixture soggy and dilute its seasoning.
Onion with parsley is usually eaten raw as a side or salad. Cooking changes its crisp texture and fresh flavor; if raw onion tastes too strong, soak the slices briefly in cold water before mixing.
Yes, raw onion in onion with parsley can cause noticeable breath odor. Parsley does not reliably prevent it; drinking water and brushing your teeth and tongue afterward can help reduce lingering odor.
Vitamins
Vitamin K
89.6µg · 75% DV
Vitamin C
14.8mg · 16% DV
B6
0.11mg · 6% DV
Folate
24µg · 6% DV
Minerals
Copper
0.08mg · 9% DV
Manganese
0.16mg · 7% DV
Potassium ⭐
164mg · 5% DV
Iron
0.84mg · 5% DV
Sodium
4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 28 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.
Onion with parsley is a simple chopped salad or relish made by tossing onion with fresh parsley. It is common on Turkish tables, often dressed with lemon, sumac and a little olive oil; the cut and seasoning vary from household to household.
The onion brings a crisp bite and pungency, while parsley adds a fresh, grassy note. In Turkey it is served alongside kebabs, grilled foods and beans, or tucked into a wrap or sandwich. It is a light, mostly vegetable-based accompaniment, supplying vitamins C and K; a 100 g portion has 35 calories. For a gentler flavour, let the onion sit briefly with lemon before mixing, and keep the oil modest if you want the side to stay especially light.
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.
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
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.