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Onion salad Calories
Fresh onion salad with lemon juice and spices
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Onion salad (80 g) has 30 calories. That works out to 38 calories per 100 g. It contains 6.8 g of carbs, 0.9 g of protein, 0.2 g of fat and 1.4 g of fiber. Its 6.4 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Onion salad Nutrition Facts
Selected: 1 serving (medium) · 80 g
30
KCAL / 80G
Carbs
6.8g
· 2% DV
Protein
0.9g
· 2% DV
Fat
0.2g
· 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 83% · Protein 11% · Fat 6%
Onion salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 30 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.02 g | 0% |
| Trans fat | 0 g | |
| Sodium | 4 mg | 0% |
| Total carbohydrate | 6.8 g | 2% |
| 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 Serving of Onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 30 kcal |
| 2 tablespoon (chopped) | 30 g | 11 kcal |
| 1 serving (small) | 50 g | 19 kcal |
| 1 piece (medium) | 60 g | 23 kcal |
| 1 cup (chopped) | 90 g | 34 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (large) | 120 g | 46 kcal |
| 1 bottle (large) | 200 g | 76 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Onion salad
How do you make onion salad?
Onion salad is made by thinly slicing onions and tossing them with lemon juice, salt and seasonings. For a Turkish-style version, add sumac and chopped parsley. Let it stand briefly before serving so the flavors mingle without making the onions too limp.
How do you take the bite out of onion salad?
To mellow the sharpness in onion salad, lightly massage the sliced onions with salt, then rinse them under cold water and drain well. A brief soak in cold water also works, but leaving them submerged too long can wash away their flavor.
What kind of onion is best for onion salad?
Red onion is a popular choice for onion salad because it adds bright color and works well raw. White or yellow onions are also suitable, though their flavor can be sharper. If needed, briefly rinse sliced onion to soften its bite.
What goes in Turkish onion salad?
Turkish onion salad commonly combines thinly sliced onion with sumac, parsley, lemon juice and salt. Recipes vary, and some include pepper or other seasonings. The key is to balance the onion’s sharpness with acidity and serve the salad fresh.
What do you serve with onion salad?
Onion salad pairs especially well with kebabs, grilled meats and burgers, where its bright, sharp flavor cuts through rich food. It also works as a topping for wraps and sandwiches. Add it just before serving if you want the onions to stay crisp.
Can you make onion salad ahead of time?
Yes, you can prepare onion salad ahead, but it is best to add the lemon juice and salt shortly before serving. Slice and refrigerate the onions in a covered container, then toss them with the dressing and herbs when you are ready to eat.
How long does onion salad last in the fridge?
Onion salad keeps in a covered container in the refrigerator for about one to two days, but its texture and flavor are best on the day it is made. Once dressed, the onions soften and become more pungent, so avoid leaving leftovers at room temperature.
Can you eat onion salad raw?
Yes, onion salad is normally eaten raw, which gives it its crisp texture and pungent flavor. Slice the onions thinly and rinse or soak them briefly if you prefer a milder taste. Keep the prepared salad chilled until serving.
Is onion salad the same as pickled onions?
No, onion salad is not the same as pickled onions. Onion salad is usually dressed shortly before eating with lemon juice, salt and seasonings, while pickled onions sit in an acidic brine for longer and develop a tangier, preserved flavor.
Why is sumac added to onion salad?
Sumac gives onion salad a tart, slightly fruity flavor that balances the sharpness of raw onion. It is especially common in Turkish-style versions served with grilled foods. Sprinkle it over the sliced onions and toss with parsley and lemon if desired.
Onion salad Vitamins & Minerals
Vitamins
Vitamin C
6.4mg · 7% DV
B6
0.1mg · 6% DV
Folate
14.4µg · 4% DV
B1
0.04mg · 3% DV
Minerals
Manganese
0.1mg · 4% DV
Copper
0.03mg · 3% DV
Potassium ⭐
117mg · 3% DV
Phosphorus
23mg · 3% DV
Sodium
4mg · 0% DV
Onion salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion salad
To burn the 30 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 Onion salad?
Onion salad is made with thinly sliced raw onion tossed with lemon juice and spices. This fresh, simple preparation is common around Turkey and the wider eastern Mediterranean; recipes vary, and may include herbs such as parsley or sumac.
Its sharp, tangy flavour and crisp bite make it a natural side for kebabs, grilled meat or fish, and hearty bean dishes. It can also brighten a sandwich or wrap. Onion salad is mostly carbohydrate, with a little fibre, and very little fat. If you prefer a milder taste, briefly soak the sliced onion in cold water, drain it well, then add the lemon and seasonings just before serving.
How Nutritious Is Onion salad?
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 Onion salad 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 Onion salad Contain Allergens?
No known major allergens
Which Diets Is Onion salad 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
Onion salad Fat Profile
SATURATED
0.02g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.03g
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.