CRACKER BARREL, onion rings, thick-cut
Whole food · Restaurant Foods
Photo: Wikipedia
Cracker Barrel's thick-cut onion rings are a hearty, indulgent side, featuring a golden, crispy batter that shatters to reveal a sweet, tender onion inside. Nutritionally, they are a high-carb, high-fat item, with a significant portion of calories coming from the fried coating and the onion's natural sugars.
Calorie split: 6% protein · 50% carbs · 44% fat
↓ Full nutrition💚 Why it's loved
People love them for the satisfying crunch and the sweet, caramelized flavor of the onion, making them a classic comfort food and a popular side for burgers or barbecue.
⚠️ Watch-outs & how to enjoy it better
They are high in calories, fat, and refined carbs, which can cause blood sugar spikes and contribute to weight gain if over-consumed. To counteract this, pair them with a protein-rich dish (like grilled chicken) and practice portion control, or opt for a side salad with vinaigrette to balance the meal.
Key benefits
- Provides a quick source of energy from carbohydrates
- Contains some dietary fiber from the onion
- Offers a small amount of plant-based protein
- Can be a comforting, satisfying treat in moderation
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The thick-cut style is designed to keep the onion moist and sweet during frying, creating a contrast with the crispy exterior that is a hallmark of Southern-style onion rings.
Full nutrition (USDA data · scales with serving)
| Water | 36.7 g |
| Energy | 327 kcal |
| Energy | 1368 kj |
| Protein | 4.8 g |
| Total lipid (fat) | 16.0 g |
| Ash | 1.6 g |
| Carbohydrate, by difference | 41.0 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 4.8 g |
| Sucrose | 1.5 g |
| Glucose | 1.4 g |
| Fructose | 1.1 g |
| Lactose | 0.00 g |
| Maltose | 0.83 g |
| Galactose | 0.00 g |
| Starch | 33.5 g |
| Calcium, Ca | 19.0 mg |
| Iron, Fe | 0.73 mg |
| Magnesium, Mg | 21.0 mg |
| Phosphorus, P | 100 mg |
| Potassium, K | 141 mg |
| Sodium, Na | 463 mg |
| Zinc, Zn | 0.55 mg |
| Copper, Cu | 0.09 mg |
| Manganese, Mn | 0.53 mg |
| Selenium, Se | 3.6 ug |
| Thiamin | 0.12 mg |
| Riboflavin | 0.07 mg |
| Niacin | 0.86 mg |
| Pantothenic acid | 0.35 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 14.0 ug |
| Folate, food | 14.0 ug |
| Vitamin A, RAE | 4.0 ug |
| Retinol | 2.0 ug |
| Carotene, beta | 15.0 ug |
| Carotene, alpha | 1.0 ug |
| Cryptoxanthin, beta | 9.0 ug |
| Vitamin A, IU | 41.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 69.0 ug |
| Vitamin E (alpha-tocopherol) | 1.3 mg |
| Tocopherol, beta | 0.15 mg |
| Tocopherol, gamma | 8.0 mg |
| Tocopherol, delta | 3.0 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.22 mg |
| Tocotrienol, gamma | 0.02 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin K (phylloquinone) | 36.1 ug |
| Vitamin K (Dihydrophylloquinone) | 0.00 ug |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.9 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 | 0.00 g |
| SFA 14:0 | 0.02 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 1.8 g |
| SFA 17:0 | 0.02 g |
| SFA 18:0 | 1.0 g |
| SFA 20:0 | 0.05 g |
| SFA 22:0 | 0.05 g |
| SFA 24:0 | 0.02 g |
| Fatty acids, total monounsaturated | 3.6 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.02 g |
| MUFA 16:1 c | 0.02 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 3.5 g |
| MUFA 18:1 c | 3.4 g |
| MUFA 20:1 | 0.05 g |
| MUFA 22:1 | 0.01 g |
| MUFA 22:1 c | 0.01 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 8.7 g |
| PUFA 18:2 | 7.7 g |
| PUFA 18:2 n-6 c,c | 7.5 g |
| PUFA 18:2 CLAs | 0.02 g |
| PUFA 18:3 | 0.98 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.92 g |
| PUFA 18:3 n-6 c,c,c | 0.07 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 | 0.20 g |
| Fatty acids, total trans-monoenoic | 0.10 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.09 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.10 g |
| Fatty acids, total trans-polyenoic | 0.10 g |
Amino acid profile (per 100g)
| Tryptophan | 0.05 g |
| Threonine | 0.10 g |
| Isoleucine | 0.16 g |
| Leucine | 0.35 g |
| Lysine | 0.14 g |
| Methionine | 0.08 g |
| Cystine | 0.12 g |
| Phenylalanine | 0.24 g |
| Tyrosine | 0.11 g |
| Valine | 0.20 g |
| Arginine | 0.25 g |
| Histidine | 0.12 g |
| Alanine | 0.15 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 1.5 g |
| Glycine | 0.20 g |
| Proline | 0.71 g |
| Serine | 0.20 g |
| Hydroxyproline | 0.00 g |
FAQ
Are Cracker Barrel onion rings gluten-free?
No, they are typically made with a wheat-based batter, so they contain gluten.
How many calories are in a serving of Cracker Barrel onion rings?
A 100g serving contains about 327 calories, but a typical restaurant portion can be larger.
What is the best way to reheat leftover onion rings?
Reheat in an oven or air fryer at 375°F (190°C) for 5-10 minutes to restore crispiness; avoid microwaving, which makes them soggy.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 3.27 kcal/g · 6% calories from protein · 2.2 g fiber · 4.8 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 3.28 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.