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Oil-Free Baked Onion Rings Calories
Onion rings baked without added oil, typically with a flour and breadcrumb coating.
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Oil-Free Baked Onion Rings has 155 calories. It contains 29.2 g of carbs, 4.5 g of protein, 2.2 g of fat and 2.5 g of fiber. Its 8 µg of Selenium covers 15% of the Daily Value. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Oil-Free Baked Onion Rings Nutrition Facts
Selected: 100 g
155
KCAL / 100G
Carbs
29.2g
· 11% DV
Protein
4.5g
· 9% DV
Fat
2.2g
· 3% 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 76% · Protein 12% · Fat 12%
Oil-Free Baked Onion Rings nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 155 kcal | |
| Total fat | 2.2 g | 3% |
| Saturated fat | 0.55 g | 3% |
| Trans fat | 0 g | |
| Sodium | 310 mg | 13% |
| Total carbohydrate | 29.2 g | 11% |
| Fiber | 2.5 g | 9% |
| Protein | 4.5 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 Oil-Free Baked Onion Rings?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 120 g | 186 kcal |
| 1 ounce (small) | 28 g | 43 kcal |
| 3 piece (small) | 45 g | 70 kcal |
| 5 piece (medium) | 75 g | 116 kcal |
| 1 serving (small) | 80 g | 124 kcal |
| 1 cup (medium) | 90 g | 140 kcal |
| 100 g | 100 g | 155 kcal |
| 8 piece (large) | 120 g | 186 kcal |
| 1 serving (large) | 180 g | 279 kcal |
Calculated from 155 calories per 100 g.
Frequently Asked Questions About Oil-Free Baked Onion Rings
How do you make Oil-Free Baked Onion Rings?
To make Oil-Free Baked Onion Rings, separate thick onion slices into rings, coat them in flour, beaten egg, and breadcrumbs, then bake on a lined tray until the coating is golden. The homemade version uses basic ingredients and is classified as minimally processed.
How do you get Oil-Free Baked Onion Rings crispy?
For crisp Oil-Free Baked Onion Rings, pat the onion rings dry, preheat the oven, and arrange them in a single layer with space between each ring. Crowding traps steam and softens the coating; letting them rest on a wire rack after baking helps keep the undersides from turning soggy.
Which onions work best for Oil-Free Baked Onion Rings?
Large yellow or white onions work best for Oil-Free Baked Onion Rings because their broad, firm layers make sturdy rings that are easy to coat. Slice them evenly so they cook at a similar rate, and avoid very small onions if you want full-size rings.
Why does the coating fall off Oil-Free Baked Onion Rings?
The coating usually falls off Oil-Free Baked Onion Rings when the onion is damp or the coating steps are out of order. Pat the rings dry, coat them in flour first, dip them in egg, then press on the breadcrumbs; handle them gently when transferring them to the tray.
Can you cook Oil-Free Baked Onion Rings in an air fryer?
Yes, Oil-Free Baked Onion Rings can be cooked in an air fryer. Arrange them in a single layer so hot air can circulate around the coating, and cook until crisp and golden; an overcrowded basket tends to leave the rings soft and unevenly cooked.
What dips go well with Oil-Free Baked Onion Rings?
Oil-Free Baked Onion Rings go well with ketchup, mustard, barbecue sauce, or a creamy ranch-style dip. For a lighter homemade option, stir herbs and garlic into plain yogurt. Serve the dip on the side so the breadcrumb coating stays crisp.
How do you reheat Oil-Free Baked Onion Rings without making them soggy?
Reheat Oil-Free Baked Onion Rings in an oven or air fryer, spreading them out so the hot air can crisp the coating. A microwave heats them quickly but tends to make the breadcrumbs soft, so use it only when crispness is not important.
How long do Oil-Free Baked Onion Rings last in the fridge?
Oil-Free Baked Onion Rings keep for up to 3 days in a covered container in the refrigerator once cooled. Reheat them in the oven or air fryer before serving, and discard rings that have been left at room temperature for an extended time.
Can Oil-Free Baked Onion Rings be frozen?
Yes, Oil-Free Baked Onion Rings can be frozen, though the coating may lose some crispness after thawing. Freeze the rings separately before packing them together, then reheat from frozen in an oven or air fryer rather than thawing them first.
Are Oil-Free Baked Onion Rings healthier than deep-fried onion rings?
Oil-Free Baked Onion Rings are generally a lower-fat alternative because they are baked without added oil rather than deep-fried. Their flour and breadcrumb coating still contributes to the dish, so keeping it light and pairing the rings with vegetables makes for a more balanced serving.
Oil-Free Baked Onion Rings Vitamins & Minerals
Vitamins
B1
0.12mg · 10% DV
B6
0.12mg · 7% DV
B3
1.1mg · 7% DV
B2
0.08mg · 6% DV
Minerals
Selenium
8µg · 15% DV
Sodium
310mg · 13% DV
Phosphorus
68mg · 10% DV
Manganese
0.18mg · 8% DV
Potassium ⭐
145mg · 4% DV
Oil-Free Baked Onion Rings Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oil-Free Baked Onion Rings
To burn the 155 calories in 100 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 Oil-Free Baked Onion Rings?
Oil-Free Baked Onion Rings are made by separating sliced onions into rings, coating them with flour and breadcrumbs, then baking until crisp. They take their cue from the American diner and fast-food favourite, with the oven replacing the usual deep-frying method; home versions are easy to make as a side or snack.
The coating turns crunchy while the onion softens and tastes gently sweet. They’re commonly served alongside burgers, sandwiches or grilled food, often with a dipping sauce, and work just as well as a casual sharing snack. Baking without added oil keeps the fat relatively low, though the breadcrumb coating makes them carbohydrate-forward: a 100 g serving has 155 calories. Pair them with a fresh salad or keep the coating light for a less-heavy plate.
How Nutritious Is Oil-Free Baked 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 Oil-Free Baked Onion Rings Processed?
NOVA 2
Minimally 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 Oil-Free Baked Onion Rings Contain Allergens?
Contains these allergens:
Which Diets Is Oil-Free 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
Oil-Free Baked Onion Rings Fat Profile
SATURATED
0.55g
MONOUNSATURATED
0.65g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 18.3:1
Above the ideal 4:1 (18.3:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.