1 serving (medium) of Stir-fried Onion (80 g) has 68 calories. That works out to 85 calories per 100 g. It contains 10.8 g of carbs, 1 g of protein, 2.6 g of fat and 1.7 g of fiber. Its 5.9 mg of Vitamin C covers 7% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.

What is Stir-fried Onion?

Stir-fried onion is sliced or chopped onion cooked in a pan with a little oil until soft and lightly golden. It is a familiar preparation in home cooking around the world, used both as a flavourful base and as a simple side rather than a single fixed recipe.

The onions turn tender and sweet, with a deeper, slightly caramelised flavour where they brown. Serve them alongside eggs, grains, beans or roasted vegetables, or stir them into soups, sauces and savoury fillings. They add aroma and some fibre, but little protein; for a lighter result, use just enough oil to coat the pan and cook over moderate heat.

Stir-fried Onion Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.5g

· 5% DV

Protein

1.2g

· 2% DV

Fat

3.2g

· 4% DV

Fiber

2.1g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 62% · Protein 5% · Fat 33%

Stir-fried Onion Vitamins & Minerals

Vitamins

0.13mg · 8% DV

Vitamin C

7.4mg · 8% DV

Folate

19µg · 5% DV

0.05mg · 4% DV

Minerals

Phosphorus

29mg · 4% DV

Potassium ⭐

146mg · 4% DV

Calcium

27mg · 3% DV

Magnesium

10mg · 2% DV

How Nutritious Is Stir-fried Onion?

Nutrient density

Medium

40/ 100

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

44/ 100

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.

Stir-fried Onion Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Stir-fried Onion

To burn the 85 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

9min

Running (8 km/h)

🚴

12min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Stir-fried 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 Stir-fried Onion Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Stir-fried 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

Stir-fried Onion Fat Profile

SATURATED

0.5g

MONOUNSATURATED

1.1g

POLYUNSATURATED

1.2g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Stir-fried Onion

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Stir-fried Onion vs Tomato67 kcal more per 100 g

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Stir-fried Onion vs Mixed Green Salad67 kcal more per 100 g

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Stir-fried Onion vs Red Pepper54 kcal more per 100 g

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Stir-fried Onion vs Boiled Beetroot41 kcal more per 100 g

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Foods Similar to Stir-fried Onion

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Stir-fried Onion

How do you make stir-fried onion without burning it?

Cook evenly sliced onion in a lightly oiled pan over medium heat, stirring from time to time. If the edges darken before the slices soften, lower the heat; a crowded pan can also trap steam and prevent even browning.

Why does stir-fried onion turn brown but stay crunchy?

Stir-fried onion can brown before it softens when the pan is too hot. Lower the heat and give the slices more time, stirring occasionally; cutting them evenly also helps them cook at the same rate.

Is stir-fried onion the same as caramelized onion?

No. Stir-fried onion is usually cooked until soft with some golden edges, while caramelized onion is cooked slowly for longer until deeply browned and sweeter. The two are not interchangeable when a recipe relies on caramelized onion’s concentrated sweetness.

What kind of onion is best for stir-fried onion?

Yellow onions are a reliable choice for stir-fried onion because they soften well and have a balanced savory-sweet flavor. Red onions work too, though their color and flavor change as they cook; sweet onions tend to taste milder.

What can you use stir-fried onion for?

Stir-fried onion works as a savory base for soups, sauces, grains, beans, and vegetable or meat dishes. You can also serve it on burgers, sandwiches, or as a side; add it early to a dish when you want its flavor to blend in.

Should you cover the pan when making stir-fried onion?

Usually, leave the pan uncovered when making stir-fried onion so moisture can escape and the slices can brown. Covering it briefly can help soften thick slices, but uncover the pan afterward to cook off excess moisture.

How do you keep stir-fried onion from getting soggy?

Avoid crowding the pan when cooking stir-fried onion, since piled-up slices release steam and soften without browning. Use a wide pan or cook in batches, and let the onion’s moisture evaporate before adding other ingredients.

How long does stir-fried onion last in the fridge?

Stir-fried onion keeps for about 3–4 days in a covered container in the refrigerator. Refrigerate it once it has cooled, and reheat only the portion you plan to eat until it is hot throughout.

Can you freeze stir-fried onion?

Yes, stir-fried onion freezes well for later use in cooked dishes. Cool it first, portion it into an airtight freezer-safe container, and thaw it in the refrigerator or add it directly to soups and sauces; thawed onion may be softer.

Can you make stir-fried onion without oil?

Yes, you can soften stir-fried onion in a nonstick pan with small splashes of water instead of oil. It will be less glossy and browned, so add water gradually and let each splash evaporate before adding more.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026