How many calories does one serving of  Onion Salad have?

One serving  of  Onion Salad gives 21 calories. Out of which carbohydrates comprise 18 calories, proteins account for 2 calories and remaining calories come from fat which is 0.9 calories.  One serving of  Onion Salad provides less than 1 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

 1 serving of Onion Salad, Cholesterol 0 mg, Carbohydrates 4.5g, Protein 0.5g, Fat 0.1g.

See onion salad recipe | raw onion salad | healthy onion salad with lemon juice and green chillies | heart friendly onion salad prevent clots in the arteries | with 9 amazing images.

onion salad is a simple, tasty and quick side dish made all over India and goes well as an accompaniment with sabzis and dals. Learn how to make raw onion salad.

Although it is very easy to make and uses few common ingredients, onion salad ( Onions with Lemon Juice and Green Chillies ) is an essential part of our daily meals. 

This is thanks to the crunchy texture and snazzy flavour of the ingredients that go into it. One thing you need to take care of is to serve the onion saladimmediately after mixing, otherwise they will release water and become soggy. 

The best part is that all the ingredients come with a ‘nutrition inside’ tag! Onions are rich in manganese, which offers protection against cold and flu. 

The sulphur compounds in onion help reduce blood cholesterol levels and prevent clots in the arteries, thereby making this a very heart-friendly dish. It also has allium, which increases the body’s power to fight cancer cells. 

Together, the ingredients also give you Vitamin C and potassium. This detoxifying dish is also low in calories. What more can you ask for? It’s time to make this a part of your daily diet!

Is Onion Salad healthy?

Yes, Onion Salad is healthy. 

Let's see what's good.

1. Onions (pyaz, kanda) :  Raw onions are a very valuable source of vitamin C – the immune building vitamin. Along with other phytonutrients from onions, it helps to build WBC (white blood cells) which serves as a line of defence against illness. Yes, it’s a source of many antioxidants, the most important one amongst them being Quercetin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics. Read the benefits of onions. 

2. Lemon, Lemon Juice : Lemon is a very good source of Vitamin C and thus helps in the production of  white blood cells and antibodies in the blood which attacks invading microorganisms, prevents infection and builds immunity. Therefore, Lemon juice is given to prevent common cold. The ascorbic acid in lemon juice helps in absorption of iron from the food. So if you’re iron deficient or have anaemia squeeze a lemon on iron rich recipes. See detailed benefits of lemon, lemon juice.

3. Coriander (kothmir, dhania) : Coriander is a fresh herb often used as a flavour enhancer in Indian cooking. It is mainly used as a garnish. This is the best way to use it - no cooking. This preserves its vitamin C content which helps to build our immunity and bring that sparkle to the skin. The antioxidants vitamin A, vitamin C and the quercetin present in coriander works towards strengthening our immune system. Coriander is a fairly good source of iron and folate – the 2 nutrient which help in the production and maintenance of red blood cells in our blood. Good for reducing cholesterol and good for diabetics. Read 9 benefits of coriander to understand details. 

4. Green Chillies : Antioxidant vitamin C in green chillies protects the body from effects of harmful free radicals and prevents stress. It is probably the high fiber which helps in controlling blood sugar levels. This it is a welcome addition to a diabetic diet. Suffering from anaemia? Add green chillies to your list of iron rich foods too. For complete details see benefits of green chilli. 

Can diabetics, heart patients and over weight individuals have Onion Salad ?

Yes, healthy for all. Raw onions are a very valuable source of vitamin C – the immune building vitamin. The quercetin in Onions promotes production of HDL (good cholesterol) and lowers total cholesterol in the body. The sulphur in onions act as a blood thinner and prevents blood clotting too. This in turn would lower blood pressure and good for heart,  diabetics.

Can healthy individuals have Onion Salad  ?

Yes. 

Onion Salad is high in

1. Vitamin C :  Vitamin C is a great defence against coughs and colds.

How to burn 21 calories that come from Onion Salad?

Walking (6 kmph) = 6 mins

Running (11 kmph) = 2 mins

Cycling (30 kmph) = 3 mins       

Swimming (2 kmph) = 4 mins

Note: These values are approximate and calorie burning differs in each individual.