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Low-calorie, tangy-sweet, may be high in sodium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
2 tablespoon (shredded) of Pickled red onion (30 g) has 15 calories. That works out to 50 calories per 100 g. It contains 3.3 g of carbs, 0.2 g of protein, 0 g of fat and 0.5 g of fiber. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Selected: 2 tablespoon (shredded) · 30 g
15
KCAL / 30G
Carbs
3.3g
· 1% DV
Protein
0.2g
· 0% DV
Fat
0g
· 0% DV
Fiber
0.5g
· 2% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 94% · Protein 6% · Fat 0%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Total fat | 0 g | 0% |
| Saturated fat | 0.01 g | 0% |
| Trans fat | 0 g | |
| Sodium | 126 mg | 5% |
| Total carbohydrate | 3.3 g | 1% |
| Fiber | 0.5 g | 2% |
| Protein | 0.2 g | 0% |
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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| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (shredded) | 30 g | 15 kcal |
| 1 piece (small) | 10 g | 5 kcal |
| 1 tablespoon (shredded) | 15 g | 8 kcal |
| 1 serving (small) | 25 g | 13 kcal |
| 0.25 cup (shredded) | 40 g | 20 kcal |
| 1 serving (medium) | 50 g | 25 kcal |
| ½ cup (shredded) | 80 g | 40 kcal |
| 1 serving (large) | 90 g | 45 kcal |
| 100 g | 100 g | 50 kcal |
| 1 cup (shredded) | 160 g | 80 kcal |
Calculated from 50 calories per 100 g.
To make quick pickled red onion, thinly slice the onion and pack it into a clean jar. Pour over a mixture of vinegar, water, salt and optional sugar, making sure the slices are covered. Let it cool, then refrigerate before serving.
Homemade pickled red onion usually keeps for about two weeks in a clean, sealed jar in the refrigerator. Keep the slices submerged in the brine, and discard them if you notice mold, an unpleasant smell or other signs of spoilage.
White vinegar gives pickled red onion a sharp, clean taste, while apple cider vinegar makes it milder and slightly fruity. Both work well. Balsamic vinegar is less suitable if you want the onion’s bright color and fresh, tangy flavor.
No, most quick pickled red onion is not fermented. It is preserved briefly in a vinegar brine, so it does not develop the same fermentation process or live cultures as traditionally fermented vegetables.
Pickled red onion can taste bitter if the onion itself is unusually sharp or if the brine contains an overly strong vinegar. Try a milder vinegar or balance the brine with a little sugar; slicing the onion thinly also helps the flavor mellow.
It is best not to reuse pickled red onion brine for a fresh batch. Onion juices and handling can change the brine’s acidity, making its preserving strength unreliable; prepare fresh brine for each new jar.
Pickled red onion goes well with tacos, burgers, sandwiches, grain bowls and salads. Its sharp, tangy flavor cuts through rich foods, so add it as a topping just before serving rather than cooking it into the dish.
For crunchy pickled red onion, cut the slices a little thicker and refrigerate them promptly. Avoid pouring very hot brine over the onion and avoid leaving the slices at room temperature for long, since heat and extended soaking soften them.
You can freeze pickled red onion, but it will usually lose its crisp texture as it thaws. Freezing is better suited to onion that will be added to cooked dishes than to slices served as a fresh, crunchy topping.
Yes, you can make pickled red onion without boiling the brine. Stir the vinegar, water, salt and any sugar until dissolved, then pour the mixture over the onion; warming it is convenient but not essential.
Vitamins
B6
0.04mg · 2% DV
Vitamin C
1.35mg · 2% DV
Folate
5.4µg · 1% DV
B5
0.03mg · 1% DV
Minerals
Sodium
126mg · 5% DV
Manganese
0.04mg · 2% DV
Copper
0.01mg · 1% DV
Potassium ⭐
36mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 15 calories in 2 tablespoon (shredded) (30 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.
Pickled red onion is made by soaking thinly sliced red onion in vinegar, usually with salt and sometimes sugar. The quick pickle turns the slices bright pink and gives them a sharp, lightly sweet flavour. It is a simple condiment found in many cuisines rather than a dish tied to one clear place of origin.
It is especially familiar as a topping for tacos, but it also adds crunch and acidity to burgers, sandwiches, salads and grain bowls. Its tang cuts through rich or spicy foods, so a small amount can bring a meal into balance. Pickled red onion is low in calories, though the brine can be salty; drain it well or rinse briefly if you prefer a milder, less salty bite.
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.
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.
NOVA 3
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.
No known major allergens
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
SATURATED
0.01g
MONOUNSATURATED
0g
POLYUNSATURATED
0.01g
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Nutrition data compiled from USDA FoodData Central and scientific sources.