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Onion salad Calories
Low-calorie, contains vitamin C
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 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 10 (low), so it raises blood sugar slowly.
Onion salad Nutrition Facts
Selected: 1 serving (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%
Onion salad nutrition facts table · 1 serving (medium) (80 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 32 kcal | |
| Total fat | 0.1 g | 0% |
| Saturated fat | 0.03 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 Serving of Onion salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 80 g | 32 kcal |
| 1 tablespoon (chopped) | 12 g | 5 kcal |
| 1 piece (small) | 70 g | 28 kcal |
| 100 g | 100 g | 40 kcal |
| 1 piece (medium) | 110 g | 44 kcal |
| 1 serving (large) | 140 g | 56 kcal |
| 1 piece (large) | 150 g | 60 kcal |
| 1 cup (chopped) | 160 g | 64 kcal |
Calculated from 40 calories per 100 g.
Frequently Asked Questions About Onion salad
How do you make onion salad?
Onion salad is usually made by tossing thinly sliced onion with parsley, sumac, salt and lemon juice. Let it sit briefly before serving so the flavors come together, but avoid dressing it too far ahead if you want the onion to stay crisp.
How do you make Turkish-style onion salad for kebabs?
Turkish-style onion salad for kebabs combines thinly sliced onion with sumac and chopped parsley, often with salt and lemon. Toss the ingredients together and serve alongside grilled meat or in a wrap for a sharp, crunchy contrast.
How do you take the bite out of onion salad?
To take the bite out of onion salad, soak the sliced onion briefly in cold water, then drain it thoroughly. This softens its pungency while keeping the slices crisp; leaving them submerged too long can dilute their flavor.
Why is sumac added to onion salad?
Sumac gives onion salad a tangy, slightly fruity flavor that balances raw onion’s sharpness. Rub it into the sliced onion or toss it through just before serving; it is especially common in Turkish-style onion salad served with kebabs.
Which onions are best for onion salad?
Red onions work well in onion salad because they add color and often taste milder, while yellow or white onions give a sharper result. Slice any variety thinly; a brief cold-water soak can mellow especially pungent onions.
What goes well with onion salad?
Onion salad pairs especially well with grilled meats, kebabs and sandwiches, where its crisp texture and tang cut through richer flavors. It can also be served as a side with flatbread, tomatoes and other fresh vegetables.
Can you make onion salad ahead of time?
You can slice the onions ahead, but mix them with salt, lemon and other seasonings close to serving. Once dressed, onion salad releases liquid and softens, so preparing it at the last minute gives it a fresher, crunchier texture.
How long does onion salad last in the fridge?
Onion salad keeps best in a sealed container in the refrigerator and is most enjoyable soon after preparation. As it sits, the onion softens and releases liquid, especially when already mixed with salt or lemon.
Should you rinse onions before making onion salad?
Rinsing sliced onions in cold water is optional, but it can reduce their sharpness before they go into onion salad. Drain them well afterward so extra water does not dilute the dressing or make the salad soggy.
Can onion salad cause bad breath?
Yes, onion salad can cause temporary bad breath because it contains raw onion. The effect varies with the onion and portion; parsley is commonly mixed into Turkish-style onion salad, but it does not guarantee that the smell will disappear.
Onion salad Vitamins & Minerals
Vitamins
Vitamin C
5.92mg · 7% DV
B6
0.1mg · 6% DV
Folate
15.2µg · 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
3.2mg · 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 32 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 a simple preparation of thinly sliced raw onion, often dressed with parsley, sumac and lemon in Turkish-style servings. Recipes vary, and rubbing the onion with a little salt can soften its sharpness. The slices stay crisp and juicy, with a pungent bite balanced by the lemon’s acidity and sumac’s tart, fruity note.
In Turkey, it commonly accompanies kebabs, grilled meatballs and dürüm wraps, and can also be served as a small salad or meze. It is light in calories and very low in fat; a 100 g serving has about 40 calories. Serve it with grilled vegetables or meat, or keep the dressing simple with plenty of lemon and little or no added oil.
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
✓ Suitable
Low FODMAP
— Not suitable
Onion salad Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.