Onion rings
High GI
GL 5 per piece (15 g) · GL 33 per 100 g
- Contains some fiber
- High glycemic load and index
Onion rings has a glycemic index of 75 (High). One piece (15 g) adds a glycemic load of 5.
Updated Dec 29, 2025 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error
Instead of this
- GL 7 per 100 g Baked zucchini fries are lower in glycemic load, have less saturated fat, and provide more fiber compared to fried onion rings.
Baked zucchini fritters (with eggs and whole-grain flour) - GL 17.4 per 100 g Roasted chickpeas are high in fiber and protein, have a much lower glycemic load, and are minimally processed compared to fried onion rings.
Roasted chickpeas
Forms of Onion rings
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Onion rings is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 medium ring | 15 g | 5 |
| 1 serving (approx. 6 rings) | 85 g | 28.1 |
Nutrition Facts (per 100g)
per 100g
| Calories | 410 kcal |
| Carbohydrates | 44 g |
| Sugars (Total) | 4.5 g |
| Natural | 3 g |
| Added | 1.5 g |
| Fiber | 2.2 g |
| Soluble | 0.7 g |
| Insoluble | 1.5 g |
| Protein | 4 g |
| Fat | 24 g |
| Saturated | 4.5 g |
| Unsaturated | 17 g |
| Sodium | 650 mg |
Processing Level
Why this score?
- Contains some fiber
- Provides moderate protein
- High glycemic load and index
- High in saturated fat
- Highly processed and high sodium
Calculate the glycemic load of a meal with Onion rings
Allergens
Low-GI recipes on Logi Food Coach
Frequently Asked Questions
What is the glycemic index of Onion rings?
Onion rings has a glycemic index of 75 (High). One piece (15 g) has a glycemic load of 5; per 100 g the glycemic load is 33.
Is Onion rings good for people with insulin resistance?
Onion rings has a high glycemic index (75) and raises blood sugar quickly. A lower-load alternative is Baked zucchini fritters (with eggs and whole-grain flour).
Which form of Onion rings has the lowest glycemic load?
Among the forms of Onion rings in this database, Baked onion rings (whole grain breadcrumbs) has the lowest glycemic load (16.5 per 100 g).
Check Onion rings in the Logi app, with your portion.
