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Purple Onion Salad Calories
Purple Onion Salad
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Purple Onion Salad (80 g) has 36 calories. That works out to 45 calories per 100 g. It contains 7.6 g of carbs, 1 g of protein, 0.2 g of fat and 1.6 g of fiber. Its 5.6 mg of Vitamin C covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Purple Onion Salad Nutrition Facts
Selected: 1 serving (medium) · 80 g
36
KCAL / 80G
Carbs
7.6g
· 3% DV
Protein
1g
· 2% DV
Fat
0.2g
· 0% DV
Fiber
1.6g
· 6% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 84% · Protein 11% · Fat 5%
Purple Onion Salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 36 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 7.6 g | 3% |
| Fiber | 1.6 g | 6% |
| 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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How Many Calories in 1 Serving of Purple Onion Salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 36 kcal |
| 2 tablespoon (chopped) | 30 g | 14 kcal |
| 1 serving (small) | 50 g | 23 kcal |
| 1 piece (small) | 60 g | 27 kcal |
| 1 cup (chopped) | 90 g | 41 kcal |
| 100 g | 100 g | 45 kcal |
| 1 piece (large) | 100 g | 45 kcal |
| 1 serving (large) | 120 g | 54 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Purple Onion Salad
How do you make Purple Onion Salad?
Purple Onion Salad is made by tossing thinly sliced purple onion with lemon juice, olive oil, parsley, and, if you like, sumac. Mix it shortly before serving to keep the onion crisp and the herbs fresh.
How do you take the sharp bite out of Purple Onion Salad?
To mellow Purple Onion Salad, massage the sliced onion with a little salt and lemon juice, or rinse it after briefly soaking it in cold water. Drain it well; a long soak can wash away much of the onion’s flavor.
What do you serve with Purple Onion Salad?
Purple Onion Salad pairs especially well with grilled meat, kebabs, and fish. Its tart, pungent flavor cuts through rich dishes, and it also works as a crunchy topping in wraps and sandwiches.
Is Purple Onion Salad the same as pickled red onions?
No, Purple Onion Salad is usually a fresh, tossed salad, often seasoned with lemon, herbs, and sumac. Pickled red onions are submerged in a vinegar or brine mixture and left to develop a sharper, more preserved flavor.
Does Purple Onion Salad traditionally contain sumac?
Yes, sumac is a common seasoning in Purple Onion Salad, particularly in Turkish-style versions. Its tart, citrusy flavor complements the onion; if you use plenty of sumac, add lemon gradually so the salad does not become too sour.
Can you make Purple Onion Salad ahead of time?
You can slice the onion and chop the herbs ahead, but Purple Onion Salad is best dressed close to serving. Salt and citrus soften the onion and draw out moisture, so add them later if you want the salad to stay crisp.
Why is Purple Onion Salad served with kebabs?
Purple Onion Salad is served with kebabs because its sharp, acidic flavor balances rich, smoky meat. The raw onion and herbs also add crunch and freshness, making the combination a familiar feature of Turkish-style kebab meals.
What herbs go in Purple Onion Salad?
Parsley is a common herb in Purple Onion Salad, and fresh mint is another good option. Chop the herbs finely and add them just before serving so they keep their fresh flavor and do not wilt in the dressing.
How long does Purple Onion Salad last in the fridge?
Purple Onion Salad is best eaten fresh, but leftovers can be kept covered in the refrigerator for a short time. The onion softens and the herbs wilt as it sits, so drain any liquid and use it promptly rather than freezing it.
Can you use white onions in Purple Onion Salad?
Yes, white onions can be used in Purple Onion Salad, but the taste and color will be different. Purple onions give the salad its characteristic vivid appearance and a milder, slightly sweet flavor; slice either type thinly.
Purple Onion Salad Vitamins & Minerals
Vitamins
Vitamin C
5.6mg · 6% DV
B6
0.1mg · 6% DV
Folate
15.2µg · 4% DV
B1
0.04mg · 3% DV
Minerals
Manganese
0.1mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
117mg · 3% DV
Phosphorus
23mg · 3% DV
Sodium
4mg · 0% DV
Purple Onion Salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Purple Onion Salad
To burn the 36 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.
What is Purple Onion Salad?
Purple Onion Salad is a bright, simple salad of thinly sliced red onion, commonly tossed with lemon juice, olive oil, salt and sumac; parsley is an occasional addition. It is familiar in Turkish cooking, especially alongside grilled dishes, though similar onion salads appear across the eastern Mediterranean and Middle East.
The onion stays crisp and pleasantly sharp, balanced by the citrus and tang of sumac. Serve it with kebabs, grilled fish, beans or other hearty dishes, or offer it as part of a mezze spread. Mostly vegetables and a source of fibre, it is a light, plant-based side. For a gentler bite, massage the slices briefly with lemon and sumac, and use just enough oil to coat them.
How Nutritious Is Purple Onion Salad?
Nutrient density
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.
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 Purple 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 Purple Onion Salad Contain Allergens?
No known major allergens
Which Diets Is Purple 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
Purple Onion Salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.