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Sautéed onion meze Calories
Olive-oil sautéed onions
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Sautéed onion meze (30 g) has 32 calories. That works out to 108 calories per 100 g. It contains 3.1 g of carbs, 0.4 g of protein, 2.2 g of fat and 0.5 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sautéed onion meze Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
32
KCAL / 30G
Carbs
3.1g
· 1% DV
Protein
0.4g
· 1% DV
Fat
2.2g
· 3% 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 37% · Protein 5% · Fat 58%
Sautéed onion meze nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.31 g | 2% |
| Trans fat | 0 g | |
| Sodium | 2.4 mg | 0% |
| Total carbohydrate | 3.1 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.4 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 Sautéed onion meze?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 32 kcal |
| 1 tablespoon (small) | 15 g | 16 kcal |
| 0.25 cup (quarter) | 40 g | 43 kcal |
| 3 tablespoon (large) | 45 g | 49 kcal |
| 1 serving (medium) | 60 g | 65 kcal |
| ½ cup (half) | 80 g | 86 kcal |
| 100 g | 100 g | 108 kcal |
| 1 cup (whole) | 160 g | 173 kcal |
Calculated from 108 calories per 100 g.
Frequently Asked Questions About Sautéed onion meze
How do you make sautéed onion meze?
Make sautéed onion meze by cooking thinly sliced onions gently in olive oil until soft and lightly golden. Season with salt, then add lemon juice or sumac if you want a brighter finish. Keep the heat moderate so the onions soften without burning.
What is in sautéed onion meze?
Sautéed onion meze is made primarily from onions cooked in olive oil, with salt for seasoning. Some versions include sumac, lemon, parsley, or chilli, but these are optional additions rather than essential ingredients.
Which onions are best for sautéed onion meze?
Yellow onions are a dependable choice for sautéed onion meze because they soften and develop a mellow sweetness as they cook. Red onions also work and give the meze a deeper colour and a slightly different flavour.
Does sautéed onion meze need sugar?
No, sautéed onion meze does not need added sugar. Slowly cooking the onions allows their natural sweetness to come through; sugar can make the dish overly sweet and is unnecessary for the onions to soften.
Is sautéed onion meze served hot or cold?
Sautéed onion meze can be served warm, at room temperature, or chilled. Letting it cool gives the olive oil and onion flavours time to mingle, so it works well as a make-ahead dish on a meze table.
What do you serve with sautéed onion meze?
Serve sautéed onion meze with grilled vegetables or meat, beans, and other small plates, or offer it with bread as part of a meze spread. Its mellow, savoury sweetness pairs especially well with tangy dips and fresh herbs.
How do you stop sautéed onion meze from tasting bitter?
To keep sautéed onion meze from tasting bitter, cook the onions over moderate heat and stir them before they catch or blacken. If the pan seems dry, lower the heat rather than letting the onions scorch; burnt onion flavours are difficult to disguise.
Can you make sautéed onion meze without olive oil?
Yes, you can make sautéed onion meze with another cooking oil, though olive oil gives it its characteristic Mediterranean flavour. To use less oil, cook the onions slowly and add a small splash of water if they begin sticking.
How long does sautéed onion meze keep in the fridge?
Sautéed onion meze keeps for about three days in the refrigerator when cooled promptly and stored in a covered container. Serve it cold or reheat only the portion you plan to eat, rather than repeatedly warming the whole batch.
Is sautéed onion meze the same as caramelized onions?
No, sautéed onion meze is a seasoned dish, while caramelized onions describe onions cooked slowly until deeply browned and very sweet. Meze onions may be soft and lightly golden, and are typically served with olive oil and optional herbs or sour seasoning.
Sautéed onion meze Vitamins & Minerals
Vitamins
B6
0.04mg · 2% DV
Vitamin E
0.32mg · 2% DV
Vitamin K
2.34µg · 2% DV
Vitamin C
1.26mg · 1% DV
Minerals
Manganese
0.04mg · 2% DV
Copper
0.02mg · 2% DV
Potassium ⭐
50mg · 1% DV
Phosphorus
9.3mg · 1% DV
Sodium
2.4mg · 0% DV
Sautéed onion meze Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sautéed onion meze
To burn the 32 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 Sautéed onion meze?
Sautéed onion meze is a simple Turkish-style small plate made by cooking chopped onions in olive oil until soft and lightly browned. As they cook, the onions lose much of their sharpness and turn mellow, tender and gently sweet, with the oil adding a savoury richness. The exact texture varies with how finely the onions are cut and how long they are cooked.
In Turkey, it is served alongside other mezes, bread or grilled dishes; it also works as a small side at a shared meal elsewhere. Its nutritional character comes mainly from the onions and the oil used to cook them: a 100 g portion has 7.2 g of fat. For a lighter plate, use the oil sparingly and pair it with fresh vegetables.
How Nutritious Is Sautéed onion meze?
Nutrient density
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.
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 Sautéed onion meze 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 Sautéed onion meze Contain Allergens?
No known major allergens
Which Diets Is Sautéed onion meze 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
Sautéed onion meze Fat Profile
SATURATED
0.31g
MONOUNSATURATED
1.55g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.