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Sofan ring Calories
Sofan ring, typically a snack made from the sofan vegetable sliced into rings and fried.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
3 piece (medium) of Sofan ring (60 g) has 132 calories. That works out to 220 calories per 100 g. It contains 16.8 g of carbs, 1.3 g of protein, 6.6 g of fat and 1.5 g of fiber. Its glycemic index is 65 (medium), so it raises blood sugar at a moderate pace.
Sofan ring Nutrition Facts
Selected: 3 piece (medium) · 60 g
132
KCAL / 60G
Carbs
16.8g
· 6% DV
Protein
1.3g
· 3% DV
Fat
6.6g
· 8% DV
Fiber
1.5g
· 5% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 4% · Fat 45%
Sofan ring nutrition facts table · 3 piece (medium) (60 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 132 kcal | |
| Total fat | 6.6 g | 8% |
| Saturated fat | 1.32 g | 7% |
| Trans fat | 0.03 g | |
| Sodium | 132 mg | 6% |
| Total carbohydrate | 16.8 g | 6% |
| Fiber | 1.5 g | 5% |
| Protein | 1.3 g | 3% |
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 3 Pieces of Sofan ring?
| Serving | Amount | Calories |
|---|---|---|
| 3 piece (medium) | 60 g | 132 kcal |
| 1 piece (small) | 20 g | 44 kcal |
| 1 serving (medium) | 80 g | 176 kcal |
| 100 g | 100 g | 220 kcal |
| 5 piece (large) | 100 g | 220 kcal |
| 1 serving (large) | 150 g | 330 kcal |
| 10 piece (jumbo) | 200 g | 440 kcal |
| 1 pack (jumbo) | 250 g | 550 kcal |
Calculated from 220 calories per 100 g.
Frequently Asked Questions About Sofan ring
What is a Sofan ring?
A Sofan ring is a snack made by slicing the sofan vegetable into rings, coating them and frying them. It is usually served hot, when the outside is crisp and the inside is tender.
What is a Sofan ring made of?
A Sofan ring is made from rings of the sofan vegetable, usually with a flour-based coating, then fried. Recipes can add seasonings or use a batter, so the exact coating varies.
How do you make Sofan rings at home?
Cut the sofan vegetable into rings, coat them evenly, then fry in hot oil until golden. Drain the cooked Sofan rings briefly on a rack or paper towel before serving.
Why do Sofan rings turn soggy?
Sofan rings can turn soggy if the oil is not hot enough, the pan is overcrowded, or the cooked rings sit covered and trap steam. Fry in small batches and serve them soon after cooking.
How do you keep the coating on Sofan rings?
To help the coating stay on Sofan rings, dry the vegetable rings before coating and press the coating on evenly. Lower each ring gently into the oil and avoid moving it until the outside begins to set.
Can you cook Sofan rings in an air fryer?
Yes, you can cook Sofan rings in an air fryer. Arrange them in a single layer, lightly oil the coating, and cook until crisp, turning or shaking the basket partway through.
Can you bake Sofan rings instead of frying them?
Yes, Sofan rings can be baked on a lined tray. Space them apart and lightly brush or spray the coating with oil; baking usually gives a less uniformly crisp finish than deep-frying.
What dip goes best with Sofan rings?
Sofan rings pair well with garlic mayonnaise, ketchup, ranch-style dressing or a spicy dip. A tangy sauce with lemon or vinegar helps balance the rich, fried coating.
How should you store leftover Sofan rings?
Let leftover Sofan rings cool, then refrigerate them in a covered container rather than leaving them out. The coating will lose some crispness in storage, so they are best eaten soon.
What is the best way to reheat Sofan rings?
Reheat Sofan rings in an oven or air fryer to bring back some crispness. Spread them out in one layer; microwaving is quicker but tends to make the coating soft.
Sofan ring Vitamins & Minerals
Vitamins
Folate
10.8µg · 3% DV
B1
0.03mg · 3% DV
B6
0.04mg · 2% DV
Biotin
0.6µg · 2% DV
Minerals
Sodium
132mg · 6% DV
Phosphorus
18mg · 3% DV
Copper
0.02mg · 2% DV
Potassium ⭐
72mg · 2% DV
Sofan ring Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sofan ring
To burn the 132 calories in 3 piece (medium) (60 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 Sofan ring?
Sofan ring is a crunchy snack made by coating onion slices cut into rings and frying them. It is familiar from fast-food menus and home cooking; the coating turns crisp while the onion softens and develops a mild sweetness.
It is commonly served alongside burgers and sandwiches or shared as a snack, often with ketchup or a creamy dip. Its nutritional profile is led by carbohydrates and fat, with relatively little protein. For a lighter version, bake the rings or cook them with a small amount of oil instead of deep-frying.
How Nutritious Is Sofan ring?
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
Low
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 Sofan ring 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 Sofan ring Contain Allergens?
No known major allergens
Which Diets Is Sofan ring 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
Sofan ring Fat Profile
SATURATED
1.32g
MONOUNSATURATED
2.7g
POLYUNSATURATED
1.92g
Omega 6:3 ratio 150:1
Above the ideal 4:1 (150:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.