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Stuffed onion with olive oil Calories
Olive-oil braised stuffed onion made with onion layers and rice filling
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 piece (medium) of Stuffed onion with olive oil (180 g) has 263 calories. That works out to 146 calories per 100 g. It contains 34.4 g of carbs, 4.1 g of protein, 12.4 g of fat and 4.3 g of fiber. Its 0.4 mg of Manganese covers 17% of the Daily Value. Its glycemic index is 52 (medium), so it raises blood sugar at a moderate pace.
Stuffed onion with olive oil Nutrition Facts
Selected: 2 piece (medium) · 180 g
263
KCAL / 180G
Carbs
34.4g
· 13% DV
Protein
4.1g
· 8% DV
Fat
12.4g
· 16% DV
Fiber
4.3g
· 15% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 52% · Protein 6% · Fat 42%
Stuffed onion with olive oil nutrition facts table · 2 piece (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 263 kcal | |
| Total fat | 12.4 g | 16% |
| Saturated fat | 1.89 g | 9% |
| Trans fat | 0 g | |
| Sodium | 432 mg | 19% |
| Total carbohydrate | 34.4 g | 13% |
| Fiber | 4.3 g | 15% |
| Protein | 4.1 g | 8% |
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 Stuffed onion with olive oil?
| Serving | Amount | Calories |
|---|---|---|
| 2 piece (medium) | 180 g | 263 kcal |
| 1 piece (small) | 90 g | 131 kcal |
| 100 g | 100 g | 146 kcal |
| ½ cup (medium) | 110 g | 161 kcal |
| 1 serving (small) | 150 g | 219 kcal |
| 1 serving (medium) | 220 g | 321 kcal |
| 1 cup (medium) | 220 g | 321 kcal |
| 3 piece (large) | 270 g | 394 kcal |
| 1 serving (large) | 300 g | 438 kcal |
| 4 piece (extra large) | 360 g | 526 kcal |
Calculated from 146 calories per 100 g.
Frequently Asked Questions About Stuffed onion with olive oil
What is stuffed onion with olive oil?
Stuffed onion with olive oil is a Turkish-style dish made by filling softened onion layers with seasoned rice and cooking them gently with olive oil. It is served as a zeytinyağlı, often at room temperature or chilled.
How do you make stuffed onion with olive oil?
To make stuffed onion with olive oil, soften whole peeled onions until their layers separate, fill each layer loosely with seasoned rice, and arrange them snugly in a pot. Add water and olive oil, then cook gently until the rice is tender.
Why does stuffed onion with olive oil split while cooking?
Stuffed onion with olive oil can split if the onion layers are overcooked before filling or the pot boils too vigorously. Separate the layers carefully, avoid packing them tightly with rice, and simmer gently rather than stirring.
Can you use bulgur instead of rice in stuffed onion with olive oil?
Yes, bulgur can replace rice in stuffed onion with olive oil, but it changes the texture and may need a different amount of liquid and cooking time. Use fine bulgur and check the filling as it cooks so it does not dry out.
Is stuffed onion with olive oil served hot or cold?
Stuffed onion with olive oil is commonly served at room temperature or chilled, in keeping with Turkish olive-oil dishes. Letting it rest after cooking also helps the rice filling settle and makes the onion layers easier to handle.
What should you serve with stuffed onion with olive oil?
Serve stuffed onion with olive oil with a crisp salad, lemon wedges, or a light soup. A spoonful of yogurt is another common pairing, while bread can help catch the flavorful olive oil left on the plate.
Can stuffed onion with olive oil be made ahead?
Yes, stuffed onion with olive oil is well suited to making ahead because it can be served after it has cooled and rested. Refrigerate it once cool, then bring the serving portion closer to room temperature before eating.
How do you keep the onion layers intact in stuffed onion with olive oil?
Choose firm onions with clearly formed layers and leave the root end mostly intact while preparing them. For stuffed onion with olive oil, loosen the layers gently after softening and fill them without pressing the rice down.
How long do leftovers of stuffed onion with olive oil keep?
Keep leftover stuffed onion with olive oil covered in the refrigerator and eat it within a few days. Cool it promptly after cooking, and only reheat the portion you plan to serve so the onions are not repeatedly warmed.
Can stuffed onion with olive oil be frozen?
Yes, stuffed onion with olive oil can be frozen in an airtight container, though thawed onion layers may turn softer and separate more easily. Thaw it in the refrigerator and handle it gently when serving.
Stuffed onion with olive oil Vitamins & Minerals
Vitamins
Vitamin K
18.9µg · 16% DV
Vitamin E
2.16mg · 14% DV
B6
0.18mg · 11% DV
B1
0.11mg · 9% DV
Minerals
Sodium
432mg · 19% DV
Manganese
0.4mg · 17% DV
Copper
0.14mg · 16% DV
Phosphorus
76mg · 11% DV
Potassium ⭐
297mg · 9% DV
Stuffed onion with olive oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Stuffed onion with olive oil
To burn the 263 calories in 2 piece (medium) (180 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 Stuffed onion with olive oil?
Stuffed onion with olive oil is a Turkish zeytinyağlı dish: softened layers of bulb onion are filled with a rice mixture and gently braised in olive oil. The filling can vary from kitchen to kitchen, with herbs and seasonings added to taste.
The onions turn tender and mildly sweet, while the rice makes the centre soft and satisfying. In Turkey, it is commonly served cool or at room temperature as part of a meze spread or alongside other dishes; it also works well as a light meal. Rice supplies most of its carbohydrates, while olive oil contributes fat and energy. At 146 kcal per 100 g, it pairs nicely with lemon and a fresh salad; check the filling if you need to keep it vegan or gluten-free.
How Nutritious Is Stuffed onion with olive oil?
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 Stuffed onion with olive oil 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 with olive oil Contain Allergens?
No known major allergens
Which Diets Is Stuffed onion with olive oil 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
Stuffed onion with olive oil Fat Profile
SATURATED
1.89g
MONOUNSATURATED
7.83g
POLYUNSATURATED
1.26g
Omega 6:3 ratio 8:1
Above the ideal 4:1 (8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.