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Grilled Onion Calories
Sweet and lightly caramelized, low calorie, source of vitamin C
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 piece (medium) of Grilled Onion (80 g) has 32 calories. That works out to 40 calories per 100 g. It contains 7.4 g of carbs, 0.9 g of protein, 0.1 g of fat and 1.4 g of fiber. Its 5.9 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Grilled Onion Nutrition Facts
Selected: 1 piece (medium) · 80 g
32
KCAL / 80G
Carbs
7.4g
· 3% DV
Protein
0.9g
· 2% DV
Fat
0.1g
· 0% 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 87% · Protein 11% · Fat 2%
Grilled Onion nutrition facts table · 1 piece (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.2 mg | 0% |
| Total carbohydrate | 7.4 g | 3% |
| Fiber | 1.4 g | 5% |
| Protein | 0.9 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 Medium Grilled Onion?
| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 80 g | 32 kcal |
| 1 slice (thin) | 20 g | 8 kcal |
| 1 slice (thick) | 40 g | 16 kcal |
| 1 piece (small) | 50 g | 20 kcal |
| 1 cup (chopped) | 90 g | 36 kcal |
| 100 g | 100 g | 40 kcal |
| 1 serving (medium) | 100 g | 40 kcal |
| 1 piece (large) | 120 g | 48 kcal |
| 1 serving (large) | 150 g | 60 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Grilled Onion
How do you make fried onions?
Fried onions are made by cooking sliced onions in a little oil over medium heat until soft and browned. Here, “fried onions” means thick cooked onion slices, not the packaged crispy topping; turn the slices occasionally so they color evenly.
How do you fry onions without burning them?
Fry onions over medium rather than high heat, and turn thick slices from time to time. High heat can char the outside before the centers soften. If the pan starts to scorch, lower the heat and add a small splash of water.
What kind of onion is best for fried onions?
Yellow onions are a reliable choice for fried onions because they soften well and develop a mellow sweetness as they cook. Red onions also work, with a sharper flavor and deeper color; sweet onions brown quickly, so watch them closely.
What is the difference between fried onions and caramelized onions?
Fried onions are usually cooked over medium or higher heat until browned and tender, while caramelized onions cook slowly over low heat for much longer and become deeply sweet and soft. The two preparations have different textures and flavors.
Why do fried onions turn bitter?
Fried onions turn bitter when their sugars and outer layers scorch, usually because the pan is too hot or they cook too long. Lower the heat and remove thin pieces as soon as they brown, since they finish before thicker slices.
What do you serve with fried onions?
Fried onions pair well with grilled meat, burgers, sandwiches, eggs, and savory grain or vegetable dishes. Their browned edges add flavor to a plate, while the soft centers work especially well alongside kebabs and other grilled foods.
How long do fried onions last in the fridge?
Fried onions keep for about 3–4 days in the refrigerator when cooled and stored in a covered container. Refrigerate them promptly rather than leaving them out, and reheat only the portion you plan to eat.
Can you reheat fried onions?
Yes, reheat fried onions in a pan over low to medium heat, turning them until hot. A microwave also works but makes them softer. If they seem dry, add a small splash of water to the pan.
Can you freeze fried onions?
Yes, fried onions can be frozen once fully cooled. Divide them into portions in an airtight freezer container, then reheat them directly in a pan or thaw them in the refrigerator. Their texture may be softer after freezing.
Are fried onions healthy?
Fried onions can be a nutritious vegetable side, especially when cooked with only a little oil. The amount of oil affects how rich the dish is, so use enough to prevent sticking without leaving the onions greasy.
Grilled Onion Vitamins & Minerals
Vitamins
Vitamin C
5.92mg · 7% DV
B6
0.1mg · 6% DV
Folate
15.2µg · 4% DV
B1
0.03mg · 3% DV
Minerals
Manganese
0.1mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
117mg · 3% DV
Phosphorus
23mg · 3% DV
Sodium
3.2mg · 0% DV
Grilled Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Grilled Onion
To burn the 32 calories in 1 piece (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 Grilled Onion?
Kızartılmış soğan is Turkish-style fried onion: onion slices cooked until tender and lightly browned, with their natural sugars bringing out a gentle sweetness. It is often served warm alongside grilled meat or vegetables, tucked into sandwiches and wraps, or added to home-cooked dishes for extra savoury depth. The layers become soft and slightly translucent, while the edges may take on a golden, lightly charred finish. It is mostly a vegetable side, with 40 calories per 100 g, and its flavour pairs well with herbs, pulses and grilled foods. For a lighter version, use little oil and let the onion soften slowly in a covered pan.
How Nutritious Is Grilled 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 Grilled 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 Grilled Onion Contain Allergens?
No known major allergens
Which Diets Is Grilled 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
Grilled Onion Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.02g
Omega 6:3 ratio 2:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.