Onion Sauce Nutrition Facts: Calories, Macros & Health Benefits
Summary: Onion Sauce contains 90 calories, 2g protein, 9.5g carbs, and 4.5g fat per 2 tbsps (30g). It is a source of saturated fat, sodium, iron.
Nutrition Facts — 2 tbsps (30g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 90 kcal | 4% |
| Protein | 2.0g | 4% |
| Carbohydrates | 9.5g | 3% |
| Total Fat | 4.5g | 6% |
| Fiber | 0.80g | 3% |
| Sugar | 4.5g | -- |
| Saturated Fat | 2.8g | 14% |
| Cholesterol | 12.0mg | 4% |
| Sodium | 300.0mg | 13% |
| Potassium | 4.0mg | 0% |
| Calcium | 12.0mg | 1% |
| Iron | 180.0mg | 1000% |
| Magnesium | 0.20mg | 0% |
| Zinc | 40.0mg | 364% |
| Vitamin C | 0.04mg | 0% |
| Vitamin A | 0.05mcg | 0% |
| Vitamin B6 | 0.30mg | 18% |
| Vitamin B12 | 0.10mcg | 4% |
| Folate | 12.0mcg | 3% |
| Vitamin E | 0.30mg | 2% |
| Vitamin K | 0.05mcg | 0% |
| Phosphorus | 40.0mg | 3% |
Is Onion Sauce Good for You?
Onion Sauce provides 90 calories per 2 tbsps (30g) with 2g protein, 9.5g carbohydrates, and 4.5g fat. It is a source of saturated fat (14% dv), sodium (13% dv), iron (1000% dv).
Cooked savoury onion sauce thickened with flour and butter, often served with roast meats or as a gravy base
Key Health Benefits of Onion Sauce
- Saturated Fat (14% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (13% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1000% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (364% DV): Supports balanced nutrition when included as part of your daily meals.
- Vitamin B6 (18% DV): Supports balanced nutrition when included as part of your daily meals.
How to Track Onion Sauce Nutrition with Gram
Use Gram to log onion sauce and see calories, macros, and micronutrients in context. You can search by name or use AI food scanning to track meals quickly.
Frequently Asked Questions
How many calories are in onion sauce?
Onion Sauce contains 90 calories per 2 tbsps (30g).
How much protein is in onion sauce?
Onion Sauce provides 2g of protein per 2 tbsps (30g).
How many carbs are in onion sauce?
Onion Sauce has 9.5g of carbohydrates per 2 tbsps (30g).
Is onion sauce good for tracking nutrition?
Yes. Onion Sauce can be logged by calories, macros, and micronutrients in the Gram app.
How should I use onion sauce in a meal plan?
Use Onion Sauce as part of a balanced meal and compare the protein, carbs, and fat values to your daily targets.
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Nutrition data sourced from USDA FoodData Central. Track onion sauce and thousands of other foods with the Gram app.