Restaurant, family style, onion rings
Whole food · Restaurant Foods
Photo: Wikipedia
These are thick-cut onion slices dipped in a seasoned batter and deep-fried to a golden, shatteringly crisp exterior, encasing a sweet, tender onion interior. Nutritionally, they are a high-energy, carb-and-fat-dense side, with a notable 356 calories and over 19g of fat per 100g.
💚 Why it's loved
People adore the addictive combination of the salty, crunchy batter and the sweet, meltingly soft onion inside. They are a beloved comfort food and a versatile side, perfect for dipping in everything from ketchup to spicy mayo.
⚠️ Watch-outs & how to enjoy it better
The deep-frying process makes them high in calories, fats, and often sodium, which can contribute to blood sugar spikes and isn't ideal for those monitoring heart health. To counteract, pair with a protein-rich dip like a Greek yogurt-based sauce, practice strict portion control, and consider air-frying a homemade version to drastically reduce oil absorption.
Key benefits
- Quick source of energy from carbohydrates and fats
- Contains some dietary fiber from the onion core
- Provides a small amount of plant-based protein
- Offers a satisfying textural contrast of crisp and soft
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The world's largest onion ring, as certified by Guinness World Records, was over 3 meters (10 feet) in diameter and was created in Minnesota, USA.
Full nutrition (scales with serving)
| Water | 32.9 g |
| Energy | 356 kcal |
| Energy | 1489 kj |
| Protein | 4.9 g |
| Total lipid (fat) | 19.3 g |
| Ash | 2.2 g |
| Carbohydrate, by difference | 40.7 g |
| Fiber, total dietary | 2.6 g |
| Total Sugars | 4.7 g |
| Sucrose | 1.2 g |
| Glucose | 1.3 g |
| Fructose | 1.1 g |
| Lactose | 0.00 g |
| Maltose | 1.1 g |
| Galactose | 0.00 g |
| Starch | 33.3 g |
| Calcium, Ca | 21.0 mg |
| Iron, Fe | 0.71 mg |
| Magnesium, Mg | 19.0 mg |
| Phosphorus, P | 94.0 mg |
| Potassium, K | 142 mg |
| Sodium, Na | 692 mg |
| Zinc, Zn | 0.51 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.47 mg |
| Selenium, Se | 5.0 ug |
| Thiamin | 0.12 mg |
| Riboflavin | 0.08 mg |
| Niacin | 0.82 mg |
| Pantothenic acid | 0.38 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 14.0 ug |
| Folate, food | 14.0 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 1.0 ug |
| Carotene, beta | 6.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 4.0 ug |
| Vitamin A, IU | 17.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 42.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Tocopherol, beta | 0.18 mg |
| Tocopherol, gamma | 8.4 mg |
| Tocopherol, delta | 3.4 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.15 mg |
| Tocotrienol, gamma | 0.05 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 42.6 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
| Vitamin K (Menaquinone-4) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 3.4 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.01 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.01 g |
| SFA 16:0 | 2.1 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.1 g |
| SFA 20:0 | 0.06 g |
| SFA 22:0 | 0.06 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 4.2 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.03 g |
| MUFA 16:1 c | 0.03 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 4.1 g |
| MUFA 18:1 c | 4.0 g |
| MUFA 20:1 | 0.06 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 9.8 g |
| PUFA 18:2 | 8.7 g |
| PUFA 18:2 n-6 c,c | 8.5 g |
| PUFA 18:2 CLAs | 0.03 g |
| PUFA 18:3 | 1.2 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 1.1 g |
| PUFA 18:3 n-6 c,c,c | 0.08 g |
| PUFA 18:3i | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.18 g |
| Fatty acids, total trans-monoenoic | 0.07 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.07 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.11 g |
| Fatty acids, total trans-polyenoic | 0.11 g |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.10 g |
| Isoleucine | 0.16 g |
| Leucine | 0.33 g |
| Lysine | 0.11 g |
| Methionine | 0.07 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.23 g |
| Tyrosine | 0.10 g |
| Valine | 0.20 g |
| Arginine | 0.23 g |
| Histidine | 0.11 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.22 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.18 g |
| Proline | 0.62 g |
| Serine | 0.18 g |
| Hydroxyproline | 0.00 g |
FAQ
Are onion rings gluten-free?
Traditional onion rings are not gluten-free, as their batter is typically made with wheat flour. Gluten-free versions can be made using alternative flours like rice or chickpea flour.
Why do my homemade onion rings get soggy?
Sogginess is often caused by steam. Ensure the oil is hot enough (350-375°F/175-190°C), don't overcrowd the pan, and drain them on a wire rack instead of paper towels to allow air circulation.
What's the difference between onion rings and onion strings?
Onion rings use thick-cut onion slices, while onion strings (or straws) are made from thinly shaved onions fried until crispy, resulting in a lighter, crunchier texture.