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Sweet and intense flavor, adds depth to dishes
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Red caramelized onion (50 g) has 43 calories. That works out to 85 calories per 100 g. It contains 9.3 g of carbs, 0.6 g of protein, 1.1 g of fat and 1.1 g of fiber. Its glycemic index is 40 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 50 g
43
KCAL / 50G
Carbs
9.3g
· 3% DV
Protein
0.6g
· 1% DV
Fat
1.1g
· 1% DV
Fiber
1.1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 75% · Protein 5% · Fat 20%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 43 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.15 g | 1% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 9.3 g | 3% |
| Fiber | 1.1 g | 4% |
| Protein | 0.6 g | 1% |
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) | 50 g | 43 kcal |
| 1 slice (thin) | 10 g | 9 kcal |
| 1 tablespoon (medium) | 15 g | 13 kcal |
| 1 slice (thick) | 20 g | 17 kcal |
| 2 tablespoon (medium) | 30 g | 26 kcal |
| 1 piece (small) | 40 g | 34 kcal |
| 1 piece (large) | 60 g | 51 kcal |
| 1 serving (large) | 80 g | 68 kcal |
| 100 g | 100 g | 85 kcal |
| 1 cup (chopped) | 120 g | 102 kcal |
Calculated from 85 calories per 100 g.
Make red caramelized onion by slicing the onion thinly and cooking it slowly in a little oil over low to medium heat. Stir occasionally and give the slices time to soften and brown; high heat can scorch them.
Red caramelized onion pairs well with burgers, grilled vegetables, steak, cheese, and sandwiches. Its sweet, deep flavor also works as a topping for pizza or savory tarts, or stirred into soup.
No, you do not need to add sugar to red caramelized onion. The onion’s natural sugars become sweeter as it cooks slowly; adding sugar is optional, but it can make scorching more likely.
Red caramelized onion may not brown if the pan is crowded or the heat is too low for moisture to evaporate. Cook it in a wide pan, avoid piling the slices too deeply, and keep cooking until the excess liquid is gone.
Yes, red onions can be caramelized using the same slow-cooking method as yellow onions. Red caramelized onion tends to have a darker color and can taste fruitier, while long cooking softens the onion’s sharpness.
Red caramelized onion keeps for about four days in the refrigerator when stored in a covered container. Let it cool before refrigerating, then reheat it thoroughly in a pan or microwave before serving.
Yes, red caramelized onion freezes well. Cool it completely, divide it into portions, and seal them in freezer-safe containers; after thawing, it may be softer, so it works best in warm dishes.
Yes, balsamic vinegar can be added to red caramelized onion for a tangy contrast to its sweetness. Stir in a small splash near the end of cooking and let it reduce until the onions are glossy.
Slice red onion evenly from root to tip for red caramelized onion that cooks at a similar rate. Thin slices soften sooner, while slightly thicker slices hold more texture; keep the pieces consistent within a batch.
Yes, red caramelized onion can be a flavorful topping in a balanced meal. The onion contributes flavor and some fiber, while the amount of added oil affects the finished dish; use enough to cook it without making it greasy.
Vitamins
Vitamin C
3.75mg · 4% DV
B6
0.06mg · 4% DV
Folate
9µg · 2% DV
B1
0.02mg · 2% DV
Minerals
Manganese
0.07mg · 3% DV
Potassium ⭐
85mg · 3% DV
Phosphorus
16mg · 2% DV
Copper
0.02mg · 2% DV
Sodium
3.5mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 43 calories in 1 serving (medium) (50 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.
Red caramelized onion is made by slowly cooking red onion until it softens and its natural sweetness deepens. A little oil is common; some recipes also add vinegar or sugar, but neither is essential. It is a cooking preparation used across many cuisines rather than a dish tied to one particular place.
The result is tender, sweet and savoury, with a concentrated onion flavour. It works well in burgers and sandwiches, alongside grilled meat, or with cheese and savoury tarts. It is mostly a carbohydrate-containing accompaniment, so a small spoonful can add plenty of flavour without taking over a meal. For a lighter version, cook it with less oil and skip added sugar.
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 3
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
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.15g
MONOUNSATURATED
0.25g
POLYUNSATURATED
0.55g
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.