1 serving (medium) of Onion Salad (120 g) has 66 calories. That works out to 55 calories per 100 g. It contains 11.4 g of carbs, 1.4 g of protein, 1.8 g of fat and 2.6 g of fiber. Its 8.4 mg of Vitamin C covers 9% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

Onion Salad Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

9.5g

· 3% DV

Protein

1.2g

· 2% DV

Fat

1.5g

· 2% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 67% · Protein 9% · Fat 24%

Onion Salad Vitamins & Minerals

Vitamins

Vitamin C

7mg · 8% DV

0.08mg · 5% DV

Folate

18µg · 5% DV

0.05mg · 4% DV

Minerals

Phosphorus

29mg · 4% DV

Potassium ⭐

150mg · 4% DV

Calcium

32mg · 3% DV

Magnesium

11mg · 3% DV

How Nutritious Is Onion Salad?

Nutrient density

Medium

55/ 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

47/ 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 Salad 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 Salad

To burn the 55 calories in 100 g:

🚶

14min

Walking (5 km/h)

🏃

6min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

Is Onion Salad 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 Salad 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 Salad 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 Salad Fat Profile

SATURATED

0.22g

MONOUNSATURATED

0.6g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

Compare Onion Salad

🧅🥗vs🍅

Onion Salad vs Tomato37 kcal more per 100 g

→🧅🥗vs🥗

Onion Salad vs Mixed Green Salad37 kcal more per 100 g

→🧅🥗vs🫑

Onion Salad vs Red Pepper24 kcal more per 100 g

→🧅🥗vs🥄

Onion Salad vs Boiled Beetroot11 kcal more per 100 g

→

Foods Similar to Onion Salad

🍅

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 Salad

How many calories are in onion salad?

Onion salad contains 55 calories per 100 g. A 100 g serving provides 1.2 g of protein, 9.5 g of carbohydrates, and 1.5 g of fat.

Is onion salad low glycemic and suitable for a vegan diet?

Onion salad has a glycemic index of 35, which is low. It is compatible with vegan, vegetarian, gluten-free, Paleo, and Mediterranean eating patterns.

Have another question about Onion Salad?

Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.

Scan calories with your camera

Instant AI nutrition analysis

Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026