Sweet Onion Salad

Sweet Onion Salad is a crisp, refreshing side dish featuring thinly sliced sweet onions (like Vidalia or Walla Walla) as the star, often tossed with a bright vinaigrette, fresh herbs, and sometimes a touch of sweetness. It's a staple at summer barbecues and picnics across the United States, particularly in the South and Midwest where these sweet onion varieties are grown.

🍽️ Nutrition at a glance

This salad is low in calories (around 50-80 per serving) and provides a good source of vitamin C and antioxidants from the onions, with minimal fat or protein unless added ingredients like cheese or nuts are included. Its primary nutritional value comes from the onions' fiber and beneficial plant compounds.

Nutrition breakdown

Calories	45 kcal
Protein	1 g
Carbs	10 g
Fat	0.2 g
Fiber	1.5 g
Sugar	6 g
Sodium	10 mg
Vitamin C	8 mg
Potassium	150 mg
Vitamin B6	0.1 mg
Folate	20 µg
Manganese	0.1 mg
Calcium	25 mg
Iron	0.3 mg
Magnesium	10 mg

Per 1 cup (150 g) · estimated, varies by recipe

💡 What's interesting

What makes this dish unique is its use of specific onion varieties bred to be exceptionally low in sulfur compounds, resulting in a mild, sweet flavor that can be enjoyed raw without the harsh bite typical of other onions. Nutritionally, raw onions are a potent source of quercetin, an antioxidant linked to various health benefits.