⏱ 26 min total

Low Carb Onion Rings

Name: Low Carb Onion Rings
Prep time: 20 min
Cook time: 6 min
Total time: 26 min
Yield: 1 serving
Ingredients: ⅛ cup Canola oil; ³⁄₁₆ large Egg; 0.02 cup, whipped Heavy whipping cream; ³⁄₁₆ cup, stirred Soy flour; ³⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¹⁄₁₆ tsp Garlic powder; ¹⁄₁₆ tsp Poultry seasoning; ³⁄₁₆ medium Onion

Per 1 serving · 70 g · 9 ingredients

Calories

311

16%
of a 2,000 cal day

Protein
6.2g
8% of calories
Carbs
7.2g
9% of calories
Fat
30g
83% of calories

Portion

✓ Keto-friendly

At a glance

One serving of Low Carb Onion Rings (70 g) has 311 calories, with 6.2 g of protein, 7.2 g of carbohydrates and 30 g of fat. Most of its energy comes from fat (83% of calories). It is high in Vitamin E (39% DV) and copper (47% DV).

Per 100 g

446cal

high energy density

Protein per 100 cal

Net carbs

carbs minus fiber

Fiber

1.7g

1.9 g sugar

High in

20%+ of the daily value

Vitamin E39%
Copper47%

Good source of

10–19% of the daily value

Riboflavin (B2)16%
Folate (B9)14%
Choline10%
Iron14%
Magnesium15%
Phosphorus13%

Watch

20%+ of the daily value

Nothing notable

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 20 minCook 6 min

1
Heat at least an inch of vegetable oil in a heavy pot over medium-high heat to 350°F. Monitor and maintain the temperature to prevent burning.
2
In a medium bowl, whisk together the eggs and cream to create an egg wash. In a separate larger bowl, combine the soy flour, salt, pepper, garlic powder, and poultry seasoning.
3
Peel and slice the onions into thick slices, separate the rings, and coat each ring first in the breading, then in the egg wash, and again in the breading. Fry in batches until golden brown and crisp, about 1 to 2 minutes. Drain on paper towels.

Vitamins & minerals

Amounts for 1 serving (70 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	25 μg	3%
Vitamin C	1 mg	2%
Vitamin D	0.2 μg	1%
Vitamin E	6 mg	39%
Vitamin K	11 μg	9%
Thiamine	0.1 mg	8%
Riboflavin (B2)	0.2 mg	16%
Niacin	1 mg	4%
Vitamin B6	0.1 mg	8%
Folate (B9)	56 μg	14%
Vitamin B12	0.1 μg	3%
Pantothenic acid	0.4 mg	8%
Choline	53 mg	10%

Minerals

Nutrient	Amount	% Daily Value
Calcium	42 mg	4%
Iron	1 mg	14%
Potassium	399 mg	8%
Magnesium	64 mg	15%
Phosphorus	94 mg	13%
Zinc	1 mg	6%
Copper	0.4 mg	47%
Manganese	0.4 mg	16%
Selenium	4 μg	7%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.3 g	—
Alpha Linolenic Acid (ALA)	1 g	—
Alpha carotene	0 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	15 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.5 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	0.4 g	—
Glutamic acid	1 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.1 g	—
Monounsaturated fats	19 g	—
Phenylalanine	0.3 g	—
Polyunsaturated fats	6 g	—
Proline	0.3 g	—
Retinol	23 μg	—
Serine	0.4 g	—
Starch	0 g	—
Sucrose	0.2 g	—
Theobromine	0 mg	—
Threonine	0.3 g	—
Total omega 3	1 g	—
Total omega 6	4 g	—
Tryptophan	0.1 g	—
Tyrosine	0.2 g	—
Valine	0.3 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 311 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

59min
Walking (3.5 mph)
37min
Cycling (moderate)
26min
Running (6 mph)
44min
Swimming laps

Common questions

How many calories are in Low Carb Onion Rings?

One serving of Low Carb Onion Rings (1 serving) has 311 calories, which works out to 446 calories per 100 g. That is about 16% of a 2,000-calorie day.

Are Low Carb Onion Rings high in protein?

Not especially. It has 6.2 g of protein per serving, and protein supplies 8% of its calories. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Are Low Carb Onion Rings keto-friendly?

It can fit a ketogenic diet: 5 g of net carbs per serving, with carbs making up 9% of calories.

How much sodium is in Low Carb Onion Rings?

403 mg per serving.

How much sugar is in Low Carb Onion Rings?

1.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (70 g)

Calories311

% Daily Value*

Total fat 30g	38%
Saturated fat 2.9g	14%
Trans fat 0.2g
Cholesterol 34mg	11%
Sodium 403mg	18%
Total carbohydrate 7.2g	3%
Dietary fiber 1.7g	6%
Total sugars 1.9g
Protein 6.2g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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