How healthy are onion rings?
Are onion rings healthy? Best kept occasional. Onion rings score 14/100 on the HowHealthyIs Score: 100 g provide 411 kcal, 4.9 mg vitamin E and 2.7 g fiber. Onion rings are mostly batter and frying oil; little of the onion's nutrition survives in a meaningful amount. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Onion rings rank higher than 14% of them.
Counts in favor (% daily value per 100 kcal)
- Vitamin E8%
- Fiber2%
- Calcium2%
- Protein2%
- Magnesium1%
- Iron1%
- Potassium1%
- Vitamin C0%
- Vitamin A0%
Counts against
- Saturated fat5%
- Added sugars1%
- Sodium8%
Raw NRF9.3: 18 minus 14 = 3. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in onion rings?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 411 kcal | 481 kcal | |
| Protein | 3.9 g | 4.5 g | 9% |
| Carbohydrates | 44 g | 51 g | 19% |
| Fiber | 2.7 g | 3.2 g | 11% |
| Sugars | 5.4 g | 6.4 g | |
| Added sugars | 2 g | 2.3 g | 5% |
| Fat | 25 g | 30 g | 38% |
| Saturated fat | 4.2 g | 4.9 g | 25% |
| Omega-3 fats | 0.6 g | 0.7 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 1.4 mg | 1.6 mg | 2% |
| Vitamin D | 0 µg | 0 µg | 0% |
| Vitamin E | 4.9 mg | 5.8 mg | 38% |
| Vitamin K | 56 µg | 65 µg | 54% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Folate | 42 µg | 49 µg | 12% |
| Minerals | |||
| Calcium | 115 mg | 135 mg | 10% |
| Iron | 0.8 mg | 0.9 mg | 5% |
| Potassium | 167 mg | 195 mg | 4% |
| Magnesium | 19 mg | 22 mg | 5% |
| Zinc | 0.5 mg | 0.6 mg | 5% |
| Sodium | 776 mg | 908 mg | 39% |
Source: USDA FoodData Central, "Fast foods, onion rings, breaded and fried" (FDC 170697). Values rounded.
Why are onion rings good for you?
- 65 µg vitamin K in 1 order, 54% of the daily value. Vitamin K contributes to normal blood clotting.
- 5.8 mg vitamin E in 1 order, 38% of the daily value. Vitamin E contributes to the protection of cells from oxidative stress.
- 49 µg folate in 1 order, 12% of the daily value. Folate contributes to normal blood formation.
Good ways to use them
- Sharing a portion
- Oven-baked versions at home
What should you watch out for?
- Calorie-dense and salty. Batter can contain egg or milk depending on the recipe.
What can you eat instead of onion rings?
Foods you can use the same way with a higher HowHealthyIs Score.