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Air fryer onion rings Calories
Crispy breaded onion rings cooked in an air fryer with less oil than deep-fried versions
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Air fryer onion rings (90 g) has 207 calories. That works out to 230 calories per 100 g. It contains 31.1 g of carbs, 4.3 g of protein, 7.4 g of fat and 2.5 g of fiber. Its 1.7 mg of B3 covers 11% of the Daily Value. Its glycemic index is 58 (medium), so it raises blood sugar at a moderate pace.
Air fryer onion rings Nutrition Facts
Selected: 1 serving (medium) · 90 g
207
KCAL / 90G
Carbs
31.1g
· 11% DV
Protein
4.3g
· 9% DV
Fat
7.4g
· 9% DV
Fiber
2.5g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 8% · Fat 32%
Air fryer onion rings nutrition facts table · 1 serving (medium) (90 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 207 kcal | |
| Total fat | 7.4 g | 9% |
| Saturated fat | 1.08 g | 5% |
| Trans fat | 0.03 g | |
| Sodium | 378 mg | 16% |
| Total carbohydrate | 31.1 g | 11% |
| Fiber | 2.5 g | 9% |
| Protein | 4.3 g | 9% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Serving of Air fryer onion rings?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 90 g | 207 kcal |
| 1 piece (small) | 8 g | 18 kcal |
| 1 ounce (small) | 28 g | 64 kcal |
| 6 piece (medium) | 48 g | 110 kcal |
| 10 piece (large) | 80 g | 184 kcal |
| 1 cup (medium) | 85 g | 196 kcal |
| 100 g | 100 g | 230 kcal |
| 1 serving (large) | 130 g | 299 kcal |
Calculated from 230 calories per 100 g.
Frequently Asked Questions About Air fryer onion rings
How do you make air fryer onion rings from scratch?
To make air fryer onion rings from scratch, separate thick onion slices into rings, then coat them in flour, beaten egg, and breadcrumbs. Arrange them in a single layer, lightly spray with oil, and cook until the coating is browned and crisp.
How long do air fryer onion rings take to cook?
Air fryer onion rings usually take about 8–12 minutes at 400°F (200°C). The exact time varies with ring thickness and the appliance, so turn or shake them partway through and check that the coating is evenly browned.
How do you cook frozen air fryer onion rings?
Cook frozen air fryer onion rings straight from the freezer without thawing. Spread them in a single layer and follow the package’s air-fryer directions when available; otherwise, check them partway through and continue until hot and crisp.
Why does the breading fall off air fryer onion rings?
The breading often falls off air fryer onion rings when the onion is damp or the coating layers are uneven. Pat the onion dry, coat it fully in flour before dipping it in egg, and let excess coating fall away at each step.
How do you get air fryer onion rings crispy?
For crispy air fryer onion rings, leave space between them so hot air can circulate, and lightly spray the coating with oil. Turn the rings during cooking; stacking or overcrowding them traps steam and can leave the breading soft.
Which onions are best for air fryer onion rings?
Large yellow or white onions work well for air fryer onion rings because they yield wide, sturdy slices that are easy to bread. Sweet onions give a milder flavor. Remove the papery skin and separate the slices into rings before coating.
Can you reheat air fryer onion rings?
Yes, reheat air fryer onion rings in the air fryer rather than the microwave to help restore their crisp coating. Refrigerate leftovers in a covered container and warm them in a single layer until hot; the exact time depends on the amount.
What can you serve with air fryer onion rings?
Air fryer onion rings go well with burgers, sandwiches, grilled foods, or a fresh salad. Serve them with ketchup, barbecue sauce, or a creamy dip. Add the sauce on the side so the breading stays crisp until eating.
Can you stack air fryer onion rings in the basket?
It is better not to stack air fryer onion rings. A single layer allows hot air to reach the breading on all sides, while overlapping rings tend to cook unevenly and turn soft where they touch. Cook in batches if needed.
Are air fryer onion rings healthier than deep-fried onion rings?
Air fryer onion rings are generally made with less oil than deep-fried onion rings, so they can be a lighter alternative. They still have a breaded coating, and the amount of oil used at home affects the final result.
Air fryer onion rings Vitamins & Minerals
Vitamins
B3
1.71mg · 11% DV
B1
0.11mg · 9% DV
Biotin
1.8µg · 6% DV
Vitamin K
7.2µg · 6% DV
Minerals
Sodium
378mg · 16% DV
Selenium
6.3µg · 11% DV
Manganese
0.22mg · 10% DV
Phosphorus
65mg · 9% DV
Potassium ⭐
135mg · 4% DV
Air fryer onion rings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Air fryer onion rings
To burn the 207 calories in 1 serving (medium) (90 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Air fryer onion rings?
Air fryer onion rings are slices of onion coated in seasoned batter or breadcrumbs and cooked in hot circulating air. Onion rings are closely associated with American diners and fast-food menus, where they’re often served alongside burgers; making them in an air fryer is a convenient home version of that familiar side dish.
The coating turns crisp and golden while the onion softens and becomes mildly sweet. Serve them hot with a dipping sauce, as a snack to share, or alongside a sandwich. Their breaded coating makes them mainly a source of carbohydrates, with a modest amount of protein. Air frying uses less oil than deep-frying, and pairing a serving with a fresh salad can make for a lighter meal.
How Nutritious Is Air fryer onion rings?
Nutrient density
Low
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Air fryer onion rings Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Air fryer onion rings Contain Allergens?
Contains these allergens:
Which Diets Is Air fryer onion rings Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Air fryer onion rings Fat Profile
SATURATED
1.08g
MONOUNSATURATED
2.07g
POLYUNSATURATED
2.16g
Omega 6:3 ratio 63:1
Above the ideal 4:1 (63:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.