1 piece (medium) of Stuffed Onion (120 g) has 132 calories. That works out to 110 calories per 100 g. It contains 21.6 g of carbs, 3 g of protein, 3.8 g of fat and 3.4 g of fiber. Its 252 mg of Sodium covers 11% of the Daily Value. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.

What is Stuffed Onion?

Stuffed Onion is a Turkish home-cooked dish made by softening onion layers, filling them with a seasoned mixture of rice and herbs, and simmering them until tender. Ground meat is common in some versions, while others are meat-free; recipes and spices vary from household to household and across the eastern Mediterranean.

The cooked onion becomes soft and gently sweet, surrounding a savoury, rice-based filling. In Turkey it is usually served warm as part of a meal, often alongside other stuffed vegetables, yoghurt or a fresh salad. Rice makes it mainly a source of carbohydrates, while meat adds protein. For a lighter version, use a meat-free filling and keep the added oil modest.

Stuffed Onion Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

18g

· 7% DV

Protein

2.5g

· 5% DV

Fat

3.2g

· 4% DV

Fiber

2.8g

· 10% DV

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

Calories come from: Carbs 65% · Protein 9% · Fat 26%

Stuffed Onion Vitamins & Minerals

Vitamins

0.11mg · 6% DV

Vitamin C

5mg · 6% DV

0.05mg · 4% DV

0.18mg · 4% DV

Minerals

Sodium

210mg · 9% DV

Iron

1mg · 6% DV

Selenium

2.5µg · 5% DV

Phosphorus

38mg · 5% DV

How Nutritious Is Stuffed Onion?

Nutrient density

Medium

38/ 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

47/ 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.

Stuffed Onion Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

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

How to Burn Off Stuffed Onion

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

Swimming

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

Is Stuffed 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 Stuffed 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 Stuffed Onion Good For?

Vegan

— Not suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Stuffed Onion Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.1g

POLYUNSATURATED

0.8g

⚖️

Omega 6:3 ratio 6:1

Above the ideal 4:1 (6:1).

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Foods Similar to Stuffed Onion

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

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31 kcal

🥄

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44 kcal

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20 kcal

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Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Stuffed Onion

How do you make Stuffed Onion?

Stuffed Onion is made by softening whole onions, separating their layers, filling them, and simmering them in a pot. The filling commonly combines rice, herbs, spices, and sometimes ground meat; stop cooking the onions before they become too soft to hold.

What is in Stuffed Onion?

Stuffed Onion usually contains rice, onion, herbs, and seasonings, with ground meat in many versions. Recipes vary: some use tomato paste and parsley, while meat-free versions rely on olive oil, herbs, and spices for flavor.

Which onions work best for Stuffed Onion?

Large, round yellow or brown onions work best for Stuffed Onion because their broad layers are easier to separate and fill. Choose firm onions without soft spots, and avoid very small ones that are difficult to stuff.

Is Stuffed Onion made with meat or rice alone?

Stuffed Onion can be made either with ground meat or as a meat-free rice filling. Meat-based versions are common in many home-style recipes, while vegetarian versions use herbs, spices, and sometimes tomato or other vegetables.

How do you keep Stuffed Onion from falling apart?

To keep Stuffed Onion intact, soften the onions only until their layers separate, then fill each layer loosely. Arrange the pieces snugly in the pot and simmer gently; overboiling and overfilling make them more likely to split.

Where does Stuffed Onion come from?

Stuffed Onion is part of the wider tradition of stuffed vegetables found across the eastern Mediterranean and Middle East. Its exact origin is difficult to assign to one place, and ingredients and cooking styles differ among regional versions.

What do you serve with Stuffed Onion?

Serve Stuffed Onion with plain yogurt, a crisp salad, or bread to complement its soft, savory filling. A meat-filled version can stand as a main course, while meat-free Stuffed Onion also works alongside other vegetable dishes.

Do you cook the onions before filling Stuffed Onion?

Yes, the onions are usually softened briefly before filling Stuffed Onion. This makes the layers flexible enough to separate, but boiling them too long can leave them fragile and difficult to wrap around the filling.

How long does Stuffed Onion last in the fridge?

Cooked Stuffed Onion keeps for about three days in a covered container in the refrigerator. Refrigerate leftovers promptly, and reheat them until hot throughout before serving, especially when the filling contains meat.

Can you freeze Stuffed Onion?

Yes, you can freeze cooked Stuffed Onion once it has cooled. Pack portions in an airtight container, thaw them in the refrigerator, and reheat gently until hot; the onion layers may be softer after thawing.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026