Onion Rings
Limited nutritional benefit
Battered onion rings, deep-fried.
Onion rings are thick slices of onion separated into rings, dipped in a batter or breading of flour, egg and milk, and deep-fried until golden. The coating absorbs a lot of oil, so they are high in fat and refined carbohydrate and low in protein, and the salt adds sodium. A 120 g side is about 420 kcal, close to a small meal on its own.
Macronutrients Distribution
Basic Nutritional Info
| Nutrient | Value | DV |
|---|---|---|
| Protein | 4g | 7.1% |
| Fat | 20g | 28.6% |
| Carbs | 38g | 12.7% |
| Simple Sugars | 13.3g | Estimate |
| Complex Carbs | 22.2g | Estimate |
| Fiber | 2.5g | 10.0% |
| Water | 35g | 1.4% |
| Calories | 350 | 15.6% |
Glycemic Index
Click to view full GI ranking →
Fatty Acids Composition
| Fatty Acid | Amount | Unit | DV |
|---|---|---|---|
| Saturated | 3.36 | g | 16.8% |
| Monounsaturated | 4.65 | g | 18.6% |
| Polyunsaturated | 10.77 | g | 82.8% |
| Omega-3 | 3.231 | g | Estimate |
| DHA | 7 | mg | 0.8% |
| Omega-6 | 7.539 | g | Estimate |
| Trans | 0.12 | g | 6.0% |
Antioxidants
Antioxidants (e.g. vitamin C, vitamin E, selenium, polyphenols, carotenoids) help protect cells from oxidative stress and support health. They are found in fruits, vegetables, nuts, and some animal products.
Compounds with antioxidant activity. Vitamin C, E and selenium are included when present in the product.
| Compound | Amount | Unit |
|---|---|---|
| Vitamin C | 3.12 | mg |
| Vitamin E | 1.43 | mg |
| Selenium | 16.6 | mcg |
Vitamins
| Vitamin | Amount | Unit | DV |
|---|---|---|---|
| vitamin A | 21.8 | mcg | 2.4% |
| vitamin B1 | 0.098 | mg | 8.2% |
| vitamin B2 | 0.092 | mg | 7.1% |
| vitamin B3 | 0.79 | mg | 4.9% |
| vitamin B6 | 0.107 | mg | 6.3% |
| vitamin B9 | 21.6 | mcg | 5.4% |
| vitamin B12 | 0.144 | mcg | 6.0% |
| vitamin C | 3.12 | mg | 3.5% |
| vitamin D | 0.211 (8 IU) | mcg | 1.4% |
| vitamin E | 1.43 | mg | 9.5% |
| vitamin K | 28.8 | mcg | 24.0% |
Minerals
| Mineral | Amount | Unit | DV |
|---|---|---|---|
| calcium | 93 | mg | 9.3% |
| iron | 1.09 | mg | 6.1% |
| magnesium | 22.3 | mg | 5.6% |
| phosphorus | 112 | mg | 16.0% |
| potassium | 187 | mg | 7.2% |
| sodium | 487 | mg | 21.2% |
| zinc | 0.719 | mg | 6.5% |
| copper | 0.12 | mg | 13.3% |
| manganese | 0.431 | mg | 18.7% |
| selenium | 16.6 | mcg | 30.2% |
Essential Amino Acids
| Amino Acid | Amount | Unit | DV | DIAAS |
|---|---|---|---|---|
| Histidine | 87 | mg | 12.4% | 91% |
| Isoleucine | 153 | mg | 10.9% | 85% |
| Leucine | 274 | mg | 10.0% | 75% |
| Lysine limiting | 150 | mg | 7.1% | 52% |
| Methionine | 151 | mg | 14.4% | 110% |
| Phenylalanine | 311 | mg | 17.8% | 127% |
| Threonine | 126 | mg | 12.0% | 84% |
| Tryptophan | 50 | mg | 17.9% | 127% |
| Valine | 182 | mg | 10.0% | 76% |
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Values per 100 g
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Recipe
See full recipeIngredients
- Large onions 2
- Plain flour 100 g
- Baking powder 0.5 tsp
- Egg 1
- Cold sparkling water 150 ml
- Breadcrumbs 80 g
- Salt 0.5 tsp
- Paprika 0.5 tsp
- Oil for deep-frying 700 ml
Instructions
- 1
Peel the onions and slice into 1 cm rings, separating them individually.
- 2
Whisk the flour, baking powder, salt, and paprika, then beat in the egg and sparkling water to make a batter.
- 3
Heat the oil to 180 C.
- 4
Dip each onion ring into the batter, then coat in breadcrumbs.
- 5
Fry in batches for 2-3 minutes until golden and crisp.
- 6
Drain on paper towels, season with a little salt, and serve hot.