1 serving (medium) of Baked onion rings (80 g) has 144 calories. That works out to 180 calories per 100 g. It contains 24.8 g of carbs, 2.6 g of protein, 3.4 g of fat and 1.8 g of fiber. Its 208 mg of Sodium covers 9% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Baked onion rings?

Baked onion rings are made by slicing onions into rings, coating them in a seasoned batter or crumbs, and cooking them in the oven. The result is crisp on the outside and tender, slightly sweet inside, with less oil than the deep-fried version. They’re often served as a snack or alongside burgers and sandwiches, whether made at home or ordered at a casual restaurant.

A dip makes them an easy shareable side; try a tangy yogurt sauce or serve them with a fresh salad to balance the crunchy coating. They’re mainly a source of carbohydrates, with relatively little protein, and provide 4.2 g of fat per 100 g. For a lighter batch, use a thin coating and avoid adding excess oil.

Baked onion rings Nutrition Facts

Selected: 100 g

180

KCAL / 100G

Carbs

31g

· 11% DV

Protein

3.2g

· 6% DV

Fat

4.2g

· 5% DV

Fiber

2.3g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 71% · Protein 7% · Fat 22%

Baked onion rings Vitamins & Minerals

Vitamins

0.08mg · 7% DV

0.11mg · 6% DV

Vitamin C

5.2mg · 6% DV

Folate

16µg · 4% DV

Minerals

Sodium

260mg · 11% DV

Phosphorus

38mg · 5% DV

Potassium ⭐

160mg · 5% DV

Calcium

32mg · 3% DV

How Nutritious Is Baked onion rings?

Nutrient density

Medium

35/ 100

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

38/ 100

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.

Baked onion rings Glycemic Index

GLYCEMIC INDEX

Medium

0 Low5570100

GLYCEMIC LOAD

Medium

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked onion rings

To burn the 180 calories in 100 g:

🚶

45min

Walking (5 km/h)

🏃

18min

Running (8 km/h)

🚴

24min

Cycling

🏊

21min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked 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 Baked onion rings Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Baked 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

Baked onion rings Fat Profile

SATURATED

0.7g

MONOUNSATURATED

1.5g

POLYUNSATURATED

1.1g

⚖️

Omega 6:3 ratio 23.3:1

Above the ideal 4:1 (23.3:1).

Compare Baked onion rings

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Baked onion rings vs Tomato162 kcal more per 100 g

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Baked onion rings vs Mixed Green Salad162 kcal more per 100 g

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Baked onion rings vs Red Pepper149 kcal more per 100 g

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Baked onion rings vs Boiled Beetroot136 kcal more per 100 g

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Foods Similar to Baked onion rings

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Baked onion rings

How do you make baked onion rings at home?

To make baked onion rings, separate thick onion slices into rings, then coat them in flour, beaten egg, and seasoned breadcrumbs. Arrange them in a single layer on a lined tray, add a light spray of oil, and bake until crisp and golden.

How do you get baked onion rings crispy?

For crispy baked onion rings, use breadcrumbs for the coating and leave space between each ring on the baking tray. Turn them partway through baking so both sides brown; crowding traps steam and makes the coating soft.

Why does the coating fall off baked onion rings?

The coating often falls off baked onion rings when the onion is wet or the layers do not adhere. Pat the rings dry, coat them in flour before dipping in egg, then press the breadcrumbs on firmly and let the coated rings rest briefly before baking.

What kind of onion is best for baked onion rings?

Large yellow onions are a reliable choice for baked onion rings because their layers separate easily into broad rings. Sweet onions also work if you prefer a milder taste, while small onions tend to produce narrow rings that are harder to coat evenly.

Can you make baked onion rings in an air fryer?

Yes, baked onion rings can be cooked in an air fryer. Arrange them in a single layer with space around each ring, and cook in batches if needed; overcrowding prevents hot air from crisping the coating evenly.

What sauces go well with baked onion rings?

Baked onion rings pair well with ketchup, barbecue sauce, ranch dressing, or a tangy yogurt dip. Serve the sauce on the side rather than pouring it over the rings, so the breadcrumb coating stays crisp.

What should you serve with baked onion rings?

Baked onion rings make a good side for burgers, sandwiches, or grilled vegetables. For a lighter meal, serve them with a crisp salad and a protein-rich main; their crunchy coating contrasts well with fresh, cool sides.

How do you keep baked onion rings from getting soggy?

To keep baked onion rings from getting soggy, bake them in a single layer and avoid covering them while they are hot. Let excess steam escape on a wire rack after baking, and serve them soon after cooking.

How should you store and reheat leftover baked onion rings?

Store leftover baked onion rings in a sealed container in the refrigerator and eat them within a few days. Reheat them in an oven or air fryer to bring back some crispness; a microwave tends to soften the coating.

Are baked onion rings healthier than fried onion rings?

Usually, baked onion rings contain less added fat than deep-fried versions when they are made with only a little oil. The breadcrumb coating still contributes carbohydrates, and the amount of oil and seasoning used can change the overall result.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026