French fries vs. Onion rings — Nutrition and Health Impacts

Introduction

This article compares two types of sides in fast food: onion rings and fries. What is the difference between these regarding nutrition and health impacts? 

One of the most significant points to take into consideration here is that both of them are deep-fried. Now, homemade fries or onion rings in air fryers are healthier than deep-fried ones. However, we are considering fast-food-grade deep-fried onion rings and fries here. 

Nutrition

Calories, trans fats, carbs, and sodium. Now, these are the red flag nutrients you should watch for in both of them. 
 

Fries are higher in calories, carbs, and trans fats. However, onion rings are higher in sodium mainly due to the breading and crust mix, which contains sodium and the additional salt added after frying. 

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison

French fries

3

Protein: 3.43 g

Fats: 14.73 g

Carbs: 41.44 g

Water: 38.55 g

Other: 1.85 g

Onion rings

2

Protein: 4.14 g

Fats: 14.3 g

Carbs: 33.79 g

Water: 46.37 g

Other: 1.4 g

Contains more CarbsCarbs	+22.6%
Contains more OtherOther	+32.1%

Contains more ProteinProtein	+20.7%
Contains more WaterWater	+20.3%

~equal in Fats ~14.3g

Health Impact

Now consider onion rings and french fries, which are low-volume and high-calorie foods. They won’t cause satiety, and they will make you get hungry very quickly, and overall this is a problem. However, when you consume them in moderation, not very frequently, and associate them with protein and a salad, you won't have a problem because, as we know, the dose makes the poison. Eating fast food and fried food such as onion rings and fries daily would cause major health problems such as hypertension, diabetes, atherosclerosis, and obesity (1,2,3,4). 

Now, considering which one between fries or onion rings is worse for your health, regarding data when it comes to nutrition, fries are higher in most red flag points such as carbs, calories, and trans fats. 
Having a sense of awareness of the quantity consumed is key as well. From a personal aspect, I would say it's very hard to live life without consuming fast food once in a while, especially with our lifestyles nowadays. 

Cardiovascular Health

Section reviewed by cardiologist Astghik Grigoryan

Recent studies show that eating French fries and onion rings regularly may be detrimental to your health. This is because it can lead to an increase in “bad” LDL cholesterol levels and a decrease in “good” HDL cholesterol levels. This can put you at a higher risk of developing obesity and cardiovascular diseases. Therefore, it is recommended that you limit or avoid the regular consumption of such food to maintain better health (5). 

Additionally, french fries and onion rings are high in sodium, which may lead to fluid retention in the body and high blood pressure. It is important to note that fluid retention can significantly exacerbate symptoms in patients with heart failure.

Associating sauces and dips with fries and onion rings increases sodium, carbs, and calories. 

It's best to be aware of how much and how often we eat french fries and onion rings. Consuming them in low amounts and infrequently won't cause harm, however, eating them daily is a major problem. 

You can compare sauces in these articles, such as mayonnaise vs. honey mustard.

Another sauce and dip comparison to check is Thousand Islands vs. Blue Cheese Dressing.

References

1. https://pubmed.ncbi.nlm.nih.gov/27215959/ 
2. https://pubmed.ncbi.nlm.nih.gov/31438636/ 
3. https://pubmed.ncbi.nlm.nih.gov/24944061/ 
4. https://pubmed.ncbi.nlm.nih.gov/22271359/ 
5. https://citeseerx.ist.psu.edu/document