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Sauteed white onion Calories
Soft-textured, mildly sweet sauteed white onion
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Sauteed white onion (80 g) has 106 calories. That works out to 132 calories per 100 g. It contains 8.6 g of carbs, 1 g of protein, 7.7 g of fat and 1.4 g of fiber. Its 0.1 mg of B6 covers 6% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Sauteed white onion Nutrition Facts
Selected: 1 serving (medium) · 80 g
106
KCAL / 80G
Carbs
8.6g
· 3% DV
Protein
1g
· 2% DV
Fat
7.7g
· 10% DV
Fiber
1.4g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 32% · Protein 4% · Fat 64%
Sauteed white onion nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 106 kcal | |
| Total fat | 7.7 g | 10% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 1.4 g | 5% |
| 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 Sauteed white onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 106 kcal |
| 1 tablespoon (chopped) | 15 g | 20 kcal |
| 2 tablespoon (chopped) | 30 g | 40 kcal |
| 0.25 cup (chopped) | 40 g | 53 kcal |
| 1 piece (small) | 55 g | 73 kcal |
| ½ cup (chopped) | 80 g | 106 kcal |
| 100 g | 100 g | 132 kcal |
| 1 piece (medium) | 110 g | 145 kcal |
| 1 cup (chopped) | 160 g | 211 kcal |
| 1 piece (large) | 180 g | 238 kcal |
Calculated from 132 calories per 100 g.
Frequently Asked Questions About Sauteed white onion
How do you sauté white onion?
To make sautéed white onion, slice the onion and cook it in a lightly oiled pan over medium heat, stirring occasionally. Stop when it is soft and translucent; a crowded pan traps steam and makes the onion turn soggy instead of lightly browned.
Is sautéed white onion the same as caramelized onion?
No. Sautéed white onion is cooked until tender, with a mild sweetness, while caramelized onion cooks much longer and becomes darker, sweeter, and more concentrated in flavor. Use sautéed onion when you want a softer, less intense base for a dish.
What can you cook with sautéed white onion?
Sautéed white onion works well as a base for soups, pasta sauces, stir-fries, rice dishes, and stews. Add it to burgers or sandwiches for a soft, mild onion flavor, or mix it into eggs and savory fillings.
Can you make sautéed white onion without oil?
Yes, you can make sautéed white onion without oil by adding a small splash of water or broth to a nonstick pan as the onion begins to stick. Add more liquid as needed; the result will be soft but less browned than an oil-cooked version.
Why does sautéed white onion turn bitter?
Sautéed white onion can taste bitter if it burns. Keep the heat moderate, stir it as it softens, and add a splash of water if the pan gets too hot or the edges start to darken before the center is tender.
Can you freeze sautéed white onion?
Yes, sautéed white onion freezes well for later use in cooked dishes. Let it cool, divide it into portions, and store it in an airtight freezer-safe container. Its texture may be softer after thawing, so it is best in soups, sauces, and stews.
How should you store leftover sautéed white onion?
Store leftover sautéed white onion in a covered container in the refrigerator once it has cooled, and use it within a few days. Reheat it thoroughly before serving, or add it straight to a dish that will be cooked through.
Can dogs eat sautéed white onion?
No, dogs should not eat sautéed white onion. Onions can damage dogs’ red blood cells, and cooking does not make them safe; the oil or seasonings in the dish can also cause problems. Keep onion-containing food away from dogs.
Is sautéed white onion milder than sautéed yellow onion?
Usually, yes: sautéed white onion has a clean, mild flavor, while sautéed yellow onion tends to develop a deeper, sweeter taste. Either can work in most cooked recipes, but white onion suits dishes where you want the onion flavor to stay subtle.
Does sautéing white onion change its nutritional value?
Yes, sautéing white onion changes its nutritional profile, especially when oil is added, because the finished dish includes some of that fat. Cooking also softens the onion and reduces some heat-sensitive vitamins, though it remains a flavorful vegetable ingredient.
Sauteed white onion Vitamins & Minerals
Vitamins
B6
0.1mg · 6% DV
Vitamin C
3.6mg · 4% DV
Folate
14.4µg · 4% DV
B1
0.03mg · 3% DV
Minerals
Manganese
0.09mg · 4% DV
Potassium ⭐
120mg · 4% DV
Copper
0.03mg · 3% DV
Phosphorus
22mg · 3% DV
Sodium
4mg · 0% DV
Sauteed white onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed white onion
To burn the 106 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 Sauteed white onion?
Sauteed white onion is white onion cooked in a pan, usually with a little oil, until soft. The heat mellows its sharp bite and brings out a gentle sweetness, making it more often a flavourful base or addition than a dish eaten on its own.
Across many cuisines, it goes into soups, stews, sauces and rice dishes; it also works well with eggs or roasted vegetables. Its soft texture and mild sweetness complement herbs, spices and tomatoes. The nutritional profile depends partly on how much oil is used: a 100 g portion contains 9.6 g of fat. For a lighter version, use just enough oil to coat the pan and cook the onion gently.
How Nutritious Is Sauteed white onion?
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 Sauteed white 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 Sauteed white onion Contain Allergens?
No known major allergens
Which Diets Is Sauteed white onion Good For?
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
Sauteed white onion Fat Profile
SATURATED
1.08g
MONOUNSATURATED
4.84g
POLYUNSATURATED
1.18g
Omega 6:3 ratio 58:1
Above the ideal 4:1 (58:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.