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Grated onion Calories
Source of vitamin C, low calorie, contains antioxidants
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Grated onion (30 g) has 12 calories. That works out to 40 calories per 100 g. It contains 2.8 g of carbs, 0.3 g of protein, 0 g of fat and 0.5 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Grated onion Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
12
KCAL / 30G
Carbs
2.8g
· 1% DV
Protein
0.3g
· 1% DV
Fat
0g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 90% · Protein 10% · Fat 0%
Grated onion nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 12 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 1.2 mg | 0% |
| Total carbohydrate | 2.8 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.3 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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How Many Calories in 2 Tablespoons of Grated onion?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 12 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| 0.25 cup (small) | 35 g | 14 kcal |
| 3 tablespoon (large) | 45 g | 18 kcal |
| ½ cup (medium) | 70 g | 28 kcal |
| 1 piece (medium) | 80 g | 32 kcal |
| 100 g | 100 g | 40 kcal |
| 1 piece (large) | 120 g | 48 kcal |
| 1 cup (large) | 140 g | 56 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Grated onion
How do you grate an onion without crying?
Chill the onion briefly before grating it, use a sharp grater, and keep your face a little farther away. Grating releases irritating sulfur compounds, so good kitchen ventilation can also help reduce eye-watering.
Why do recipes use grated onion in meatballs?
Grated onion spreads its flavor and moisture through meatball mixture without leaving large pieces. That helps create a more even texture, especially in Turkish-style köfte; squeeze out a little excess liquid if the mixture seems too wet to shape.
Should you squeeze the water out of grated onion?
Squeeze grated onion lightly when excess liquid would make a mixture too loose, such as some meatball mixtures or fritters. Keep the juice for soups, sauces, or marinades, where its flavor and moisture can be useful.
Can you freeze grated onion?
Yes. Freeze grated onion in small, airtight portions so you can use only what a recipe needs. It softens and releases liquid after thawing, so use it in cooked dishes rather than expecting fresh grated onion’s texture in salads.
How long does grated onion last in the fridge?
Keep grated onion covered in the refrigerator and use it within 1–2 days for the best freshness. Its smell gets stronger as it sits; discard it if it develops an off smell, discoloration, or a slimy texture.
Is grated onion the same as finely chopped onion in a recipe?
No. Grated onion cooks down faster and blends into a dish, while chopped onion keeps distinct pieces and more texture. You can substitute one for the other in many cooked recipes, but adjust cooking time and liquid if needed.
What can you use instead of grated onion?
Finely minced onion is the closest substitute for grated onion, though it leaves a more noticeable texture. Onion powder can season a recipe in a pinch, but it will not provide the fresh onion’s moisture, so it is less suitable for meat mixtures.
Why does grated onion taste so strong?
Grating breaks many onion cells at once, releasing sulfur-containing compounds that create its sharp aroma and taste. Use grated onion promptly, or cook it to mellow the flavor; sweet onion varieties also tend to taste milder.
Can you put grated onion in a burger?
Yes, grated onion works well in burger patties because it distributes flavor throughout the meat. Drain or lightly squeeze it first if the mixture feels wet, and cook the patties thoroughly rather than relying on the onion to keep them moist.
Can you eat grated onion raw?
Yes, fresh grated onion can be eaten raw in dressings, dips, and salads. Its flavor is sharper than cooked onion, so start with a small amount if you want a milder result, and refrigerate any prepared mixture promptly.
Grated onion Vitamins & Minerals
Vitamins
Vitamin C
2.22mg · 2% DV
B6
0.04mg · 2% DV
B1
0.02mg · 2% DV
Folate
5.7µg · 1% DV
Minerals
Manganese
0.04mg · 2% DV
Copper
0.01mg · 1% DV
Potassium ⭐
44mg · 1% DV
Phosphorus
8.7mg · 1% DV
Sodium
1.2mg · 0% DV
Grated onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grated onion
To burn the 12 calories in 2 tablespoon (medium) (30 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 Grated onion?
Grated onion is peeled onion shredded into fine, juicy pieces. It is a simple ingredient rather than a dish, used in kitchens around the world to add flavour and moisture to mixtures, sauces and marinades. In Turkish cooking, for example, it is often worked into köfte mixture; elsewhere, cooks add it to meatloaf, fritters, soups or dressings. Raw, it tastes sharp and pungent, while cooking mellows it and brings out a gentle sweetness.
It is low in calories and provides some fibre, vitamin C and antioxidant compounds. Use it when you want onion flavour to spread evenly without leaving noticeable chunks. If you are adding it to a mixture that could turn watery, squeeze out a little of the juice first; otherwise, the liquid can help keep the finished dish moist.
How Nutritious Is Grated onion?
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 Grated onion 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 Grated onion Contain Allergens?
No known major allergens
Which Diets Is Grated onion 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
Grated onion Fat Profile
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.