Onion Smash Nutrition Facts: Calories, Macros & Health Benefits
Summary: Onion Smash contains 290 calories, 14g protein, 20g carbs, and 18g fat per 2 pieces (130g). It is a source of saturated fat, cholesterol, sodium.
Nutrition Facts — 2 pieces (130g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 290 kcal | 14% |
| Protein | 14.0g | 28% |
| Carbohydrates | 20.0g | 7% |
| Total Fat | 18.0g | 23% |
| Fiber | 1.2g | 4% |
| Sugar | 4.0g | -- |
| Saturated Fat | 7.5g | 38% |
| Cholesterol | 55.0mg | 18% |
| Sodium | 520.0mg | 23% |
| Potassium | 2.0mg | 0% |
| Calcium | 22.0mg | 2% |
| Iron | 210.0mg | 1167% |
| Magnesium | 3.5mg | 1% |
| Zinc | 160.0mg | 1455% |
| Vitamin C | 0.18mg | 0% |
| Vitamin A | 0.15mcg | 0% |
| Vitamin B6 | 4.0mg | 235% |
| Vitamin B12 | 0.20mcg | 8% |
| Folate | 30.0mcg | 8% |
| Vitamin E | 0.80mg | 5% |
| Vitamin K | 1.8mcg | 2% |
| Phosphorus | 25.0mg | 2% |
Is Onion Smash Good for You?
Onion Smash provides 290 calories per 2 pieces (130g) with 14g protein, 20g carbohydrates, and 18g fat. It is a source of saturated fat (38% dv), cholesterol (18% dv), sodium (23% dv).
Small smash-style burger where a beef patty is pressed into thinly sliced onions on a hot griddle, creating caramelized crispy onion edges, served on a small bun with cheese
Key Health Benefits of Onion Smash
- Saturated Fat (38% DV): Supports balanced nutrition when included as part of your daily meals.
- Cholesterol (18% DV): Supports balanced nutrition when included as part of your daily meals.
- Sodium (23% DV): Supports balanced nutrition when included as part of your daily meals.
- Iron (1167% DV): Supports balanced nutrition when included as part of your daily meals.
- Zinc (1455% DV): Supports balanced nutrition when included as part of your daily meals.
- Protein: Provides 14g protein per serving to support satiety and muscle maintenance.
How to Track Onion Smash Nutrition with Gram
Use Gram to log onion smash 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 smash?
Onion Smash contains 290 calories per 2 pieces (130g).
How much protein is in onion smash?
Onion Smash provides 14g of protein per 2 pieces (130g).
How many carbs are in onion smash?
Onion Smash has 20g of carbohydrates per 2 pieces (130g).
Is onion smash good for tracking nutrition?
Yes. Onion Smash can be logged by calories, macros, and micronutrients in the Gram app.
How should I use onion smash in a meal plan?
Use Onion Smash 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 smash and thousands of other foods with the Gram app.