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Onions baked with sauce Calories
Baked onions with sauce, moderately caloric side dish
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Onions baked with sauce (150 g) has 138 calories. That works out to 92 calories per 100 g. It contains 19.2 g of carbs, 2.1 g of protein, 6.1 g of fat and 2.8 g of fiber. Its 0.2 mg of B6 covers 9% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Onions baked with sauce Nutrition Facts
Selected: 1 serving (medium) · 150 g
138
KCAL / 150G
Carbs
19.2g
· 7% DV
Protein
2.1g
· 4% DV
Fat
6.1g
· 8% DV
Fiber
2.8g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 55% · Protein 6% · Fat 39%
Onions baked with sauce nutrition facts table · 1 serving (medium) (150 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 138 kcal | |
| Total fat | 6.1 g | 8% |
| Saturated fat | 0.87 g | 4% |
| Trans fat | 0 g | |
| Sodium | 420 mg | 18% |
| Total carbohydrate | 19.2 g | 7% |
| Fiber | 2.8 g | 10% |
| Protein | 2.1 g | 4% |
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 Onions baked with sauce?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 150 g | 138 kcal |
| 1 piece (small) | 60 g | 55 kcal |
| ½ cup (medium) | 90 g | 83 kcal |
| 100 g | 100 g | 92 kcal |
| 1 piece (medium) | 100 g | 92 kcal |
| 1 piece (large) | 160 g | 147 kcal |
| 1 cup (medium) | 180 g | 166 kcal |
| 1 serving (large) | 220 g | 202 kcal |
Calculated from 92 calories per 100 g.
Frequently Asked Questions About Onions baked with sauce
How do you make onions baked with sauce?
To make onions baked with sauce, toss sliced or small whole onions with oil and a seasoned sauce, then bake until tender. Spread them in a single layer so they roast rather than steam, and stir once if the sauce is collecting unevenly.
What sauce goes well with onions baked with sauce?
A simple sauce for onions baked with sauce can combine olive oil, garlic, herbs, salt, and pepper. Tomato paste, vinegar, mustard, or soy sauce can add a different flavor; keep the mixture thick enough to coat the onions instead of pooling in the pan.
Which onions are best for onions baked with sauce?
Yellow onions are a reliable choice for onions baked with sauce because they soften and become sweeter in the oven. Red onions work too and bring a milder, slightly sharper flavor, while small pearl onions can be left whole for a neat side dish.
Should onions baked with sauce be cut into wedges or left whole?
Either works for onions baked with sauce. Wedges cook more evenly and pick up more sauce on their cut surfaces, while small whole onions make a more substantial-looking side. If using different sizes, cut the larger ones so the pieces finish cooking together.
How do you stop onions baked with sauce from turning soggy?
To keep onions baked with sauce from turning soggy, give them space on the baking tray and avoid adding too much watery sauce. Crowded onions release moisture and steam; spreading them out helps excess liquid evaporate and lets the edges brown.
What should you serve with onions baked with sauce?
Onions baked with sauce pair well with roasted meat, grilled chicken, fish, or a grain-based main dish. They can also top burgers, sandwiches, and grain bowls. Serve them warm as a side, or cool them and add them to a salad.
Can you make onions baked with sauce ahead of time?
Yes, you can prepare onions baked with sauce ahead by tossing the onions with the sauce and refrigerating them covered before baking. Give them a quick stir before they go in the oven, since liquid may collect at the bottom of the bowl.
How should you store leftover onions baked with sauce?
Store leftover onions baked with sauce in a covered container in the refrigerator once they have cooled. Eat them within a few days and reheat only the portion you need; a skillet or oven helps keep the onions from becoming overly soft.
Can you make onions baked with sauce in an air fryer?
Yes, onions baked with sauce can be cooked in an air fryer if the pieces fit in a loose layer. Check them as they cook and shake or turn them for even browning. A thicker sauce is less likely to drip through the basket.
How can you change the flavor of onions baked with sauce?
You can change the flavor of onions baked with sauce with herbs such as rosemary or thyme, spices such as cumin or smoked paprika, or a splash of vinegar for acidity. Add fresh herbs after baking so their flavor stays bright.
Onions baked with sauce Vitamins & Minerals
Vitamins
B6
0.15mg · 9% DV
Vitamin C
7.8mg · 9% DV
Folate
27µg · 7% DV
B1
0.06mg · 5% DV
Minerals
Sodium
420mg · 18% DV
Copper
0.08mg · 9% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
233mg · 7% DV
Onions baked with sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onions baked with sauce
To burn the 138 calories in 1 serving (medium) (150 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 Onions baked with sauce?
Onions baked with sauce are onions roasted until tender in a savoury sauce, often made with tomatoes, herbs or other simple pantry ingredients. The exact sauce varies by cook, and the dish works as an easy vegetable side rather than a fixed recipe.
Baking softens the onions’ sharpness and brings out their natural sweetness, while the sauce turns glossy and flavourful. Serve them warm alongside roasted meat, fish, beans or grains, or spoon them over toast to catch the sauce. They are a modest source of fibre and are mostly a carbohydrate-based side, with some energy coming from the sauce. For a lighter version, use only enough oil to coat the onions and pair them with a crisp salad or another protein-rich dish.
How Nutritious Is Onions baked with sauce?
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 Onions baked with sauce 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 Onions baked with sauce Contain Allergens?
No known major allergens
Which Diets Is Onions baked with sauce 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
Onions baked with sauce Fat Profile
SATURATED
0.87g
MONOUNSATURATED
3.08g
POLYUNSATURATED
1.2g
Omega 6:3 ratio 39:1
Above the ideal 4:1 (39:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.