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Tangy and sweet, popular garnish for salads and sandwiches
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (medium) of Pickled Red Onions (30 g) has 11 calories. That works out to 38 calories per 100 g. It contains 2.5 g of carbs, 0.2 g of protein, 0 g of fat and 0.5 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (medium) · 30 g
11
KCAL / 30G
Carbs
2.5g
· 1% DV
Protein
0.2g
· 0% 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 93% · Protein 7% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 11 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 2.5 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.2 g | 0% |
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 |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 11 kcal |
| 1 tablespoon (small) | 15 g | 6 kcal |
| 1 ounce (medium) | 28 g | 11 kcal |
| 1 serving (medium) | 30 g | 11 kcal |
| 3 tablespoon (large) | 45 g | 17 kcal |
| 1 piece (medium) | 60 g | 23 kcal |
| 100 g | 100 g | 38 kcal |
| 1 cup (large) | 120 g | 46 kcal |
Calculated from 38 calories per 100 g.
Pickled red onions are made by covering thinly sliced red onion with a mixture of vinegar, water, salt, and optional sugar. Pack the onion into a clean jar, pour the mixture over it, and refrigerate until the flavor develops.
Pickled red onions can take on flavor within a few hours when sliced thinly, but they taste more balanced after resting overnight in the refrigerator. Thicker slices need longer for the vinegar mixture to penetrate.
Keep pickled red onions refrigerated in a sealed, clean jar and use a clean utensil each time. Discard them if you see mold or notice an unpleasant smell or slimy texture; homemade quick pickles are not shelf-stable.
Apple cider vinegar gives pickled red onions a milder, slightly fruity flavor, while white vinegar tastes sharper. Red wine vinegar also works well; dilute the vinegar with water to keep the flavor from becoming overpowering.
Pickled red onions often turn bright pink because the onion’s natural pigments react with the acidity of the vinegar. That color change is normal; mold, an unpleasant odor, or a slimy texture are reasons to discard them.
Pickled red onions add tang and crunch to tacos, burgers, sandwiches, grain bowls, and salads. Their acidity also pairs well with rich grilled foods, including barbecue and roasted meats.
Yes, pickled red onions are usually eaten straight from the jar, without cooking. Add them to a finished dish just before serving to keep their crisp texture and bright, vinegary flavor.
Most quick pickled red onions are not fermented because vinegar supplies the acidity directly. Fermented versions use salt brine and time instead, so they develop a different flavor and require a different preparation method.
Freezing pickled red onions is not recommended because thawing softens the slices and takes away their crisp bite. Make a smaller batch instead and keep it refrigerated in a clean, sealed jar.
To keep pickled red onions crunchy, slice them evenly but not paper-thin, and avoid pouring very hot liquid over them. Refrigerate the jar promptly and take out only the portion you plan to serve.
Vitamins
Vitamin C
1.8mg · 2% DV
B6
0.03mg · 2% DV
Folate
5.7µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
126mg · 5% DV
Copper
0.01mg · 1% DV
Manganese
0.03mg · 1% DV
Phosphorus
8.7mg · 1% DV
Potassium ⭐
24mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 11 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.
Pickled Red Onions are thinly sliced red onions preserved in vinegar with salt and, in many recipes, a little sugar. They are quick to make at home, and the slices soften and turn vivid pink as they sit. The tangy-sweet flavour and crisp bite make them a lively addition to salads, sandwiches, tacos and grain bowls; they are also served alongside grilled meats in many cuisines.
They are low in fat and contribute a little fibre, while their sharp flavour means a small spoonful can go a long way. For a less sweet version, leave out the sugar or use only a small amount.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.