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Mini Stuffed Onion Calories
Mini onions stuffed with rice, spices, and sometimes ground meat.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (mini) of Mini Stuffed Onion (60 g) has 66 calories. That works out to 110 calories per 100 g. It contains 11.1 g of carbs, 1.5 g of protein, 1.7 g of fat and 1.3 g of fiber. Its glycemic index is 55 (medium), so it raises blood sugar at a moderate pace.
Mini Stuffed Onion Nutrition Facts
Selected: 2 piece (mini) · 60 g
66
KCAL / 60G
Carbs
11.1g
· 4% DV
Protein
1.5g
· 3% DV
Fat
1.7g
· 2% DV
Fiber
1.3g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 68% · Protein 9% · Fat 23%
Mini Stuffed Onion nutrition facts table · 2 piece (mini) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 66 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.42 g | 2% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 11.1 g | 4% |
| Fiber | 1.3 g | 5% |
| Protein | 1.5 g | 3% |
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 2 Pieces of Mini Stuffed Onion?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (mini) | 60 g | 66 kcal |
| 1 piece (mini) | 30 g | 33 kcal |
| 1 piece (mini) | 50 g | 55 kcal |
| 3 piece (mini) | 90 g | 99 kcal |
| 100 g | 100 g | 110 kcal |
| 1 cup (mini) | 100 g | 110 kcal |
| 1 serving (mini) | 120 g | 132 kcal |
| 5 piece (mini) | 150 g | 165 kcal |
| 1 serving (mini) | 180 g | 198 kcal |
Calculated from 110 calories per 100 g.
Frequently Asked Questions About Mini Stuffed Onion
What is a mini stuffed onion?
A mini stuffed onion is a small onion filled with a seasoned mixture, usually including rice and sometimes ground meat. The onion layers hold the filling as the dish cooks, making it a compact take on stuffed vegetables.
How do you keep mini stuffed onions from falling apart?
Keep mini stuffed onions intact by separating the onion layers gently and avoiding overfilling them. Arrange them snugly in the pan so they support one another, then simmer rather than boil vigorously.
What kind of rice goes in mini stuffed onions?
Short- or medium-grain rice works well in mini stuffed onions because it cooks tenderly in the filling. Add it uncooked or partly prepared according to the recipe, and leave room for the grains to expand.
Can you make mini stuffed onions without meat?
Yes, mini stuffed onions can be made without meat. Use rice with herbs and spices for the filling, and keep enough cooking liquid in the pan so the rice cooks through without drying out.
How do you get the layers off onions for mini stuffed onions?
For mini stuffed onions, peel the onions and separate their layers carefully so they remain whole enough to hold filling. If the layers are too firm to separate, briefly blanching the onions can make them more pliable.
Where do mini stuffed onions come from?
Mini stuffed onions belong to the wider tradition of stuffed vegetables found across several cuisines, including Turkish cooking. Their exact origin is not tied to one universally agreed place, and fillings vary from household to household.
Should you cook the rice before filling mini stuffed onions?
Usually, the rice in mini stuffed onions does not need to be fully cooked first; it finishes cooking inside the onion as the dish simmers. Follow your recipe if it calls for soaking or briefly cooking the rice.
What sauce is served with mini stuffed onions?
Mini stuffed onions are often cooked with a little seasoned liquid or sauce in the pan, rather than served with a separate heavy sauce. Yogurt or a simple tomato-based sauce can be offered at the table.
Can you freeze mini stuffed onions?
Yes, you can freeze cooked mini stuffed onions in a sealed container. Thaw and reheat them gently; the onions may become softer and the rice filling may lose some of its original texture.
What can you serve with mini stuffed onions?
Serve mini stuffed onions with a crisp salad, plain yogurt, or another light side. Those pairings complement the seasoned rice filling without competing with the onions' delicate texture.
Mini Stuffed Onion Vitamins & Minerals
Vitamins
Vitamin C
3.6mg · 4% DV
B6
0.05mg · 3% DV
B1
0.03mg · 3% DV
B12
0.06µg · 3% DV
Minerals
Sodium
126mg · 5% DV
Copper
0.03mg · 3% DV
Phosphorus
23mg · 3% DV
Potassium ⭐
96mg · 3% DV
Mini Stuffed Onion Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mini Stuffed Onion
To burn the 66 calories in 2 piece (mini) (60 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 Mini Stuffed Onion?
Mini Stuffed Onion is made by hollowing small onions and filling them with rice, spices and often herbs before cooking. It belongs to the Turkish tradition of dolma, or stuffed vegetables; some versions include ground meat, while others are made with olive oil and no meat.
Cooking softens the onions and brings out their mild sweetness, which balances the seasoned rice. Serve an olive-oil version warm or at room temperature as a meze or side, or offer a meat-filled version hot as part of a meal. It is a rice-based vegetable dish with some fibre. For a lighter plate, choose a meat-free preparation and pair it with a crisp salad or plain yoghurt.
How Nutritious Is Mini Stuffed 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 Mini 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 Mini Stuffed Onion Contain Allergens?
No known major allergens
Which Diets Is Mini Stuffed Onion Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mini Stuffed Onion Fat Profile
SATURATED
0.42g
MONOUNSATURATED
0.6g
POLYUNSATURATED
0.48g
Omega 6:3 ratio 2.5:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.