Carbs and Calories in Onion Rings: Are Onion Rings Keto Friendly?

are onion rings keto

Golden and crispy, deep-fried onion rings are a popular appetizer or side dish, consisting of two basic components: onion and the breading.  The onion rings are then deep fried in oil, usually vegetable oil. 

Those following a low carb diet like Keto should avoid battered foods, like onion rings, because quite a lot of flour is used to prepare them.  As we all know, wheat flour is high in carbs.  But that doesn’t mean you don’t have to say goodbye to onion rings forever…

With a few simple tweaks to the classic onion ring recipe, you can still enjoy these crispy, golden treats on Keto.  Although traditional onion rings like the kind you order at restaurants are high-carb, you can make your own Keto-friendly version at home.  Don’t worry, they’re super easy to prepare!

The best part is these low carb homemade onion rings taste amazing and won’t throw your body out of ketosis.  If you’re looking for a way to enjoy onion rings on your low carb diet – we’ve got you covered. You’ll find the full recipe later in this article, so keep reading…

How Many Carbs Are In Onion Rings?

There are 44 grams of carbs in a 100 gram serving of onion rings (about 6 pieces).

How Many Calories are in Onion Rings?

A 100 gram serving of onion rings contains 411 calories.

Nutrition Facts

Serving Size: 100 grams of Onion Rings (Breaded and Fried)
Calories 411
Total Fat 25 grams 38%
Saturated fat 4.2 grams 21%
Polyunsaturated fat 12 grams
Monounsaturated fat 7 grams
Trans fat 0.2 grams
Sodium 776 milligrams 32%
Potassium 167 milligrams 4%
Total Carbohydrate 44 grams 14%
Dietary fiber 2.7 grams 10%
Sugar 5 grams
Protein 3.9 grams 7%
Vitamin A 0% Vitamin C 2%
Calcium 11% Iron 4%
Vitamin B-6 5% Magnesium 4%

Where To Buy Onion Rings?

You can buy an order of onion rings at most restaurants and fast food eateries for around $3 to $5.  They are also sold in the freezer section of most grocery stores or stores like Walmart.  If you shop online, you can order a box of frozen onion rings in bulk on sites like Amazon and have them shipped to you. 

Health Benefits

onion rings carbs


Although the batter used to make onion rings doesn’t contain any significant health benefits, the onion inside can assist your health.  One cup of sliced onions contains zero fat, 3 grams of fiber, 2 grams of protein, 0 grams of cholesterol and 7 grams of natural sugar.  

You’ll get 10% of your daily value of vitamin C, vitamin B-6 and manganese.  Onions contain trace amounts of calcium, iron, folate, magnesium, phosphorus and potassium.  They also contain powerful antioxidants, quercetin and sulfur. 

Any other goodness would depend on the type of oil used to fry them.  If a healthy oil is used, you will get some healthy fats.  For example, avocado oil is great for frying as it has a high smoke point and mild flavor.  It’s rich in fatty acids and contains other nutrients like potassium and lecithin.  Vegetable oil is an unhealthy fat that is often used to fry onion rings.  This oil should be avoided as it is high in trans-fat and may contribute to cardiovascular disease.

Consuming onions regularly has a positive effect on the following diseases:

Treats Asthma

Due to the quercetin contained in onions, they have an antihistamine effect.  This antioxidant acts like an antihistamine and an anti-inflammatory agent.  Researchers believe the quercetin may reduce allergic or inflammatory chemicals in the body.  For this reason, it is believed that the consumption of onions may be a promising treatment for asthma.

May Help Prevent Some Cancers

When combined with turmeric, onions may help reduce cancer risk.  A study conducted back in 2006 found the combination of these two foods creates an effect that reduces the size and quantity of precancerous hosts in the intestine, thus lowering the risk of colon cancer. Additionally, the sulphuric compounds in onions help detoxify carcinogens. These amazing compounds, which are contained in the cell wall of the onion, are released after the onion is chopped or chewed.

Positive Effects on Blood Sugar Control in Diabetics

Eating a lot of onions regularly could lower glucose levels in the body. The essential oil of the onion is called allyl propyl disulfide.  This oil is known to mediate blood sugar levels because it leads to an increase in insulin available, which in turn lowers blood sugar levels.

A 1975 study found onion’s essential oil led to a drop in blood glucose levels when it was given to healthy volunteers after a 12-hour fast.

Protects Against Heart Disease

Did you know onions are a heart-healthy food?  According to a 2007 study, the antioxidant, quercetin was found to significantly reduce high blood pressure in adults with hypertension.  In fact onions are believed to even exceed the heart-protective properties of red wine.  This incredible vegetable helps maintain healthy blood pressure levels and improves the elasticity of the arteries, preventing hardening.

Supports Dental Health

Raw onions contribute to bad breath, but they can actually improve our dental health.  Chewing a raw onion can eliminate bacteria that can lead to cavities.  Chewing a raw onion for a few minutes kills most of the bacteria in the mouth and prevents tooth decay.

Side Effects

onion rings calories

Classic deep-fried onion rings may be tasty, but they’re high in fat and calories.  The use of hydrogenated vegetable oil for deep frying is not healthy.  This oil contains trans-fat which contributes to high cholesterol, heart disease and stroke.

Onion rings contain gluten, so those who have gluten-intolerance or celiac disease should avoid this food or prepare them without wheat flour. Almond flour is a gluten-free alternative.

Sugar in Onion Rings

There are 5 grams of sugar in a 100 gram serving of onion rings.

Fiber in Onion Rings

There are 2.7 grams of fiber in a 100 gram serving of onion rings.

Easy Hacks to Make Your Onion Rings Healthier

  • Bake your onion rings instead of frying or fry them in an air-fryer, which requires a lot less oil.  These cooking methods significantly reduce the fat and calories in your onion rings.
  • Use a heart-healthy oil with a high smoke point, like coconut oil, avocado oil, canola oil, sesame oil, or olive oil.
  • Use almond flour in the batter instead of wheat flour to lower carb content.  Avoid adding sugar to the batter.
  • Add herbs and spices to the batter of your onion rings, like turmeric, cumin and garlic, to boost flavor and increase nutritional value.
  • Slice your onions thicker so that the rings have a higher onion to batter ratio.
  • Avoid or limit high-sugar condiments, like ketchup, to keep carbs lower.

Homemade Onion Rings Recipe – Make it Keto!


  • 1 large sweet onion
  • 1 egg
  • 1 cup almond flour
  • 1 ounce parmesan cheese, grated
  • 1 teaspoon garlic powder
  • ½ teaspoon turmeric
  • ½ teaspoon smoked paprika
  • 1 pinch pink Himalayan sea salt
  • 1 tablespoon avocado oil


  1. Preheat the oven to 400°F if you wish to bake these onion rings.  You can also use an air fryer.
  2. Peel the onion and slice into rings, about a third of an inch thick.
  3. Combine the dry ingredients in one bowl and beat the egg in a separate bowl.
  4. Dip the onion rings in the egg and then in the flour mix.
  5. Place the rings on a greased baking sheet.
  6. Drizzle or spray oil on the rings and bake in the oven for 15–20 minutes, flipping them halfway to ensure they get cooked evenly. If you turned your oven up to broil, watch them closely so that they don’t burn. 
  7. Remove from oven once they’re golden brown and crisp.  Enjoy!

Contains only 6 grams of carbs per 100 gram serving.

Melissa Marshall

A litigation paralegal and writer. Her first novel debuts this fall. She lives with her kitten, Zoey overlooking the waterfront in beautiful Dartmouth, Nova Scotia - also known as the “City of Lakes”.

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