6 piece (medium) of Baked onion rings (no oil) (70 g) has 77 calories. That works out to 110 calories per 100 g. It contains 15.7 g of carbs, 1.6 g of protein, 0.6 g of fat and 1.8 g of fiber. Its 154 mg of Sodium covers 7% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.

What is Baked onion rings (no oil)?

Baked onion rings (no oil) are slices of onion coated in a seasoned batter or crumb, then baked until crisp without added oil. Onion rings are especially associated with American diners and fast-food sides; this version offers a home-friendly alternative to deep-frying.

They have a crunchy coating around soft, mildly sweet onion, and are usually served hot as a snack or alongside burgers and sandwiches. They also work as a shareable side with a simple dip. With very little fat and some fibre from the onion, they are lighter than deep-fried rings, though the coating contributes most of the carbohydrates. Pair them with salad and keep creamy dips modest for a lighter plate.

Baked onion rings (no oil) Nutrition Facts

Selected: 100 g

110

KCAL / 100G

Carbs

22.5g

· 8% DV

Protein

2.3g

· 5% DV

Fat

0.8g

· 1% DV

Fiber

2.6g

· 9% DV

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

Calories come from: Carbs 85% · Protein 9% · Fat 6%

Baked onion rings (no oil) Vitamins & Minerals

Vitamins

0.12mg · 7% DV

Vitamin C

5.2mg · 6% DV

0.06mg · 5% DV

Folate

18µg · 5% DV

Minerals

Sodium

220mg · 10% DV

Phosphorus

38mg · 5% DV

Potassium ⭐

120mg · 4% DV

Calcium

28mg · 3% DV

How Nutritious Is Baked onion rings (no oil)?

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

45/ 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 (no oil) 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 (no oil)

To burn the 110 calories in 100 g:

🚶

27min

Walking (5 km/h)

🏃

11min

Running (8 km/h)

🚴

15min

Cycling

🏊

13min

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 (no oil) 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 (no oil) Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs yes

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Baked onion rings (no oil) 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 (no oil) Fat Profile

SATURATED

0.15g

MONOUNSATURATED

0.08g

POLYUNSATURATED

0.09g

⚖️

Omega 6:3 ratio 3:1

Below the ideal 4:1 — a good omega balance.

Compare Baked onion rings (no oil)

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Baked onion rings (no oil) vs Tomato92 kcal more per 100 g

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Baked onion rings (no oil) vs Mixed Green Salad92 kcal more per 100 g

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Baked onion rings (no oil) vs Red Pepper79 kcal more per 100 g

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Baked onion rings (no oil) vs Boiled Beetroot66 kcal more per 100 g

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Foods Similar to Baked onion rings (no oil)

🍅

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 (no oil)

How do you make baked onion rings (no oil) crispy?

For crispy baked onion rings (no oil), dry the onion slices well, coat them evenly, and space them apart on the baking sheet. Crowding traps steam and softens the coating; turning the rings partway through helps both sides brown.

What onions work best for baked onion rings (no oil)?

Large yellow or white onions work well for baked onion rings (no oil) because they make sturdy, easy-to-separate rings. Sweet onions are also fine, but very thin slices can soften quickly and may break beneath the coating.

Why do baked onion rings (no oil) turn out soggy?

Baked onion rings (no oil) often turn soggy when the rings are crowded, the onion is wet, or steam is trapped after baking. Pat the onion dry before coating, leave space between rings, and cool them uncovered rather than stacking them.

How do you bread baked onion rings (no oil) so the coating stays on?

For baked onion rings (no oil), coat each ring in flour, dip it in beaten egg, then press it into breadcrumbs. Shake off excess at each step, and bake the coated rings soon after preparing them so the onion’s moisture does not loosen the crust.

What should you serve with baked onion rings (no oil)?

Baked onion rings (no oil) pair well with burgers, sandwiches, or baked potatoes. For a lighter meal, serve them with a crisp salad and a yogurt-based dip; the fresh, tangy sides balance the crunchy coating.

Are baked onion rings (no oil) better in an oven or an air fryer?

An air fryer can crisp baked onion rings (no oil) evenly in a small batch because hot air circulates around the rings. A conventional oven works too; arrange them in one layer and turn them during baking for more even browning.

What dip goes with baked onion rings (no oil)?

Ketchup, barbecue sauce, and garlic yogurt dip all go well with baked onion rings (no oil). Serve the dip on the side instead of coating the rings, so the breadcrumb crust stays crisp longer.

How should you store leftover baked onion rings (no oil)?

Let leftover baked onion rings (no oil) cool, then refrigerate them in a covered container and eat them within a few days. Putting them away while hot traps steam, which quickly makes the coating soft.

How do you reheat baked onion rings (no oil) without making them soggy?

Reheat baked onion rings (no oil) in an oven or air fryer, spread out in a single layer. A microwave warms them but tends to soften the coating, so use it only if crispness is not important.

Can you freeze baked onion rings (no oil)?

Yes, you can freeze baked onion rings (no oil), though their coating may be less crisp after reheating. Freeze the rings separately on a tray first, transfer them to a freezer-safe container, and reheat them from frozen rather than thawing them.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 27, 2026