Quick Answer
The number of calories in a large order of onion rings can vary significantly depending on the restaurant and preparation method. However, a large onion ring order typically contains around 1,000 – 1,500 calories.
Calories in Onion Rings
Onion rings are a popular appetizer or side dish consisting of onion slices that are dipped in batter and then deep fried. The main calorie contributors in onion rings are:
Onions
Onions are very low in calories, with one medium onion containing around 60 calories. However, when onions are coated in batter and fried, the calorie count increases substantially.
Batter
The batter used to coat onion rings is typically made from flour, eggs, milk, and seasonings. This batter adds a significant amount of calories, with around 150 calories in a 1/4 cup of batter. The batter soaks up a lot of oil during frying.
Frying Oil
Onion rings are usually fried in oil at high heat. Oils like canola, vegetable, peanut, or shortening contain around 120 calories per tablespoon. The batter-coated onion soaks up a lot of this frying oil, making this the main calorie contributor.
Serving Size
The total calories in an order of onion rings depends largely on the serving size. A small order may contain only 3-4 ounces, while large orders at some restaurants contain over 20 ounces. More onion rings means more calories.
Calories in Large Onion Ring Orders
Here are some estimates for the calories in a large restaurant order of onion rings:
Fast Food Large Onion Rings
- McDonald’s – Large order (5.2 oz) – 570 calories
- Burger King – Large Onion Rings (6 rings) – 700 calories
- Sonic Drive In – Large Onion Rings – 1,020 calories
- Jack in the Box – Large Onion Rings (17 pieces) – 1,387 calories
Fast food versions tend to be smaller serving sizes with lower calorie counts. A large fast food order provides 500-1,000 calories.
Restaurant Appetizer Onion Rings
- Applebee’s – Onion Rings Appetizer (15 rings) – 1,949 calories
- Chili’s – Onion Rings Appetizer (12 rings) – 2,710 calories
- TGIFridays – Onion Ring Tower (17 rings) – 1,280 calories
- Outback Steakhouse – Aussie Cheese Fries with Onion Rings – 1,900 calories
Full appetizer portions at casual dining restaurants often top 2,000 calories for a large size. The batter and frying oil contribute significant calories.
Factors Affecting Calorie Count
The number of calories in a large order of onion rings is influenced by:
- Batter – More batter soaks up more oil during frying.
- Frying Oil – Type of oil and length of frying time.
- Onion Size – More large onion slices means more calories.
- Serving Size – More onion rings means more calories.
- Additions – Toppings like cheese or dipping sauces add extra calories.
Restaurants that heavily batter rings and fry in less healthy oils will have higher calorie counts. Larger serving sizes also increase the calories.
How to Estimate Onion Ring Calories
It’s hard to determine the exact calorie count at a restaurant unless they provide full nutrition facts. However, you can roughly estimate calories based on the serving size:
- 3-5 medium onion rings = 150 calories
- 6-10 medium onion rings = 300 calories
- 10-15 medium onion rings = 500 calories
- 20+ medium onion rings = 1,000+ calories
The heavier the batter and more oil used, the more calories per onion ring. Cheese and dipping sauces also increase the totals.
Healthiest Ways to Enjoy Onion Rings
While onion rings aren’t the most nutritious choice, there are some ways to enjoy them in moderation:
- Opt for a small serving – Get just a few rings as a side to your meal.
- Share an order – Split a larger serving with friends or family.
- Choose lighter batter – Look for versions with less heavy batter.
- Bake instead of frying – Baking uses less oil than deep frying.
- Dip in Greek yogurt – Substitute dipping in yogurt instead of fatty sauces.
Focusing on smaller portion sizes is key when trying to keep onion ring calories under control.
Making Lower Calorie Onion Rings at Home
You can lighten up onion rings at home by:
- Using whole wheat or panko breadcrumbs in the batter instead of flour.
- Adding egg whites instead of whole eggs.
- Baking onion rings in the oven with just a mist of oil instead of deep frying.
- Using healthier oils like olive or avocado oil instead of vegetable or shortening.
- Skipping batter completely and just seasoning sliced onions with spices.
Homemade onion rings with lighter batter and minimal oil will be lower in calories than deep fried restaurant versions loaded with heavy batter.
Onion Ring Nutrition Facts
Here are the nutrition facts for a typical large fast food onion ring order (approximately 20 rings):
| Nutrient | Amount |
|---|---|
| Calories | 1,200 |
| Total Fat | 72 g |
| Saturated Fat | 8 g |
| Trans Fat | 2.5 g |
| Cholesterol | 105 mg |
| Sodium | 1,500 mg |
| Total Carbs | 90 g |
| Dietary Fiber | 4 g |
| Sugar | 5 g |
| Protein | 12 g |
As you can see, a full serving of onion rings is high in calories, fat, sodium, and cholesterol. The small amount of dietary fiber, sugar, and protein do not outweigh the negatives.
Health Risks of Onion Rings
Regularly eating large servings of deep fried onion rings can negatively impact health in several ways:
- Weight gain – The high calorie count can quickly lead to excess weight, especially when paired with sugary dips.
- High cholesterol – All of the saturated and trans fat clogs arteries and raises LDL cholesterol.
- High blood pressure – Excess sodium intake is linked to hypertension.
- Diabetes – Heavy battered and fried foods are associated with insulin resistance.
- Inflammation – Vegetable oils produce inflammation-inducing free radicals when heated to high temperatures.
Eating onion rings and other deep fried foods on occasion is okay but they shouldn’t be a regular part of your diet.
Conclusion
A large restaurant order of onion rings can contain over 1,500 calories, with most of those calories coming from the oil-soaked batter. Serving sizes of 15-20 onion rings from appetizer menus are common, driving up the calorie totals. Onion rings should be enjoyed occasionally as a treat. When cooking onion rings at home, baking instead of frying and lightening up the batter can help decrease the calories. Limiting your portion to just a few onion rings paired with a healthier main dish or salad is a smarter way to satisfy your craving while avoiding the pitfalls of these fatty fried onions.
