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Low-calorie tangy-sweet onion condiment
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (shredded) of Pickled red onion (30 g) has 13 calories. That works out to 44 calories per 100 g. It contains 2.9 g of carbs, 0.2 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.
Selected: 2 tablespoon (shredded) · 30 g
13
KCAL / 30G
Carbs
2.9g
· 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 94% · Protein 6% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 13 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 96 mg | 4% |
| Total carbohydrate | 2.9 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 (shredded) | 30 g | 13 kcal |
| 1 tablespoon (shredded) | 15 g | 7 kcal |
| 0.25 cup (shredded) | 40 g | 18 kcal |
| 1 serving (small) | 50 g | 22 kcal |
| 4 tablespoon (shredded) | 60 g | 26 kcal |
| ½ cup (shredded) | 80 g | 35 kcal |
| 1 serving (medium) | 90 g | 40 kcal |
| 100 g | 100 g | 44 kcal |
| 1 serving (large) | 140 g | 62 kcal |
| 1 cup (shredded) | 160 g | 70 kcal |
Calculated from 44 calories per 100 g.
Pickled red onion is thinly sliced red onion preserved briefly in an acidic brine, usually made with vinegar, water and salt. It has a tangy, often slightly sweet taste and is commonly used as a condiment rather than eaten as a stand-alone dish.
To make quick pickled red onion, cover thin slices with a brine of vinegar, water and salt, then chill them in a clean jar. Sugar and spices are optional; the onion becomes tangy as it rests, without requiring traditional fermentation.
Pickled red onion usually keeps for around two weeks in a clean, sealed jar in the refrigerator. Keep the slices submerged in brine and use a clean utensil; discard them if you see mold or notice an unpleasant smell or texture.
Pickled red onion is a popular topping for tacos, burgers, sandwiches, grain bowls and roasted meats. Its sharp acidity cuts through rich or spicy foods, and a small handful can add crunch and brightness to a simple salad.
Pickled red onion turns pink because its natural red-purple pigments react with the acidic vinegar or citrus in the brine. The color can spread through the liquid too, and this change is normal when the onions are freshly pickled.
Yes, you can make pickled red onion without sugar. Sugar softens vinegar's sharpness and gives the onions a sweeter balance, but it is optional; leaving it out makes the finished condiment more tart.
You can use pickled red onion brine in salad dressings or marinades, where its acidity adds a tangy note. Do not pour it over a fresh batch of onions to preserve them again, since the used brine may be diluted or contaminated.
Pickled red onion can turn soft if the slices are very thin, the brine is poured on hot, or the onions sit for a long time. Cut slightly thicker slices and let hot brine cool before adding it to preserve more crunch.
No, you do not need to boil vinegar for quick pickled red onion. Warm brine dissolves salt and sugar faster, but room-temperature brine works too; boiling is more relevant to specific canning methods than to a refrigerator pickle.
Yes, pickled red onion can be stirred into warm dishes or added to cooked food just before serving. Prolonged cooking softens its texture and dulls its bright acidity, so it works best as a finishing touch.
Vitamins
B6
0.04mg · 2% DV
Vitamin C
1.35mg · 2% DV
Folate
4.8µg · 1% DV
B1
0.01mg · 1% DV
Minerals
Sodium
96mg · 4% DV
Manganese
0.03mg · 1% DV
Copper
0.01mg · 1% DV
Potassium ⭐
39mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 13 calories in 2 tablespoon (shredded) (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 onion is made by soaking thinly sliced red onion in vinegar, often with salt and sometimes a little sugar. The quick pickle softens the onion’s bite while keeping it pleasantly crisp and tangy; versions of it are used in many cuisines.
It is a familiar topping for tacos and sandwiches, and adds brightness to salads, grain bowls, grilled meat or beans. In Turkey, it can also accompany kebabs, dürüm and meze. Its sharp, sweet-sour flavour balances rich or spicy dishes, while its nutritional profile is light: a 100 g serving has 44 calories. For a less sweet version, make it at home with little or no 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
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.