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Is Onion Rings Keto Friendly?

Not Keto Friendly

Answer: No, onion rings are not keto-friendly. Their high carbohydrate content makes them unsuitable for a ketogenic diet.

Despite their delicious taste, onion rings pose a significant challenge for those following a ketogenic diet:

  • High Carbohydrate Content: Onion rings contain 40.72 g of carbohydrates per 100 g, which is far more than the 20-50 g of carbs typically allowed per day on a keto diet.
  • Sugary Ingredients: The 4.68 g of sugars included in onion rings further contribute to the high carbohydrate count, pushing this snack further out of keto-friendly territory.
  • Low Dietary Fiber: With only 2.6 g of dietary fiber per 100 g, onion rings don’t offer much in the way of offsetting their high carbohydrate count.
  • High Calorie Count: At 356 kcal per 100 g, onion rings are a high-calorie option that can make it difficult to maintain the calorie deficit often used in conjunction with a keto diet for weight loss.
  • Saturated Fat Content: Although fats are an essential part of the keto diet, the 3.42 g of saturated fats per 100 g in onion rings are not the healthiest type of fats.

In conclusion, while onion rings may be a tempting snack, they are not a good fit for a ketogenic diet due to their high carbohydrate and calorie content, low dietary fiber, and unhealthy type of fats.

Nutrition Facts

Serving Size100g

  • Amount Per ServingCalories356
  • % Daily Value *
  • Total Fat 19.28g 30%
    • Saturated Fat 3.42g 18%
  • Sodium 692mg 29%
  • Potassium 142mg 5%
  • Total Carbohydrate 40.72g 14%
    • Dietary Fiber 2.6g 11%
    • Sugars 4.68g
  • Protein 4.89g 10%

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

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