Bloomin onion calories come to 481 for a shared portion of 117 g, or 411 per 100 g. Fat supplies 54% of those calories and protein only 4%, so this fried starter brings plenty of energy and very little protein. Sodium is the other number to notice: 908 mg in that one shared portion.
481kcal
1 shared portion · 117 g, fast food, breaded and fried
4%protein
4.5 gProtein
51 gCarbs
30 gFat
How to burn off 481 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Fast food, breaded and fried · per 117 g
Calories
481 kcal
Protein
4.5 g
Carbohydrate
51 g
Fat
30 g
Saturated fat
4.9 g
Cholesterol
0 mg
Sodium
908 mg
Potassium
195 mg
Iron
0.9 mg
Source: USDA FoodData Central
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Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Bloomin onion: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
Shared portion (117 g)
481
4.5 g
51 g
29.5 g
908 mg
24%
3 oz portion (85 g)
349
3.3 g
37 g
21.4 g
660 mg
17%
100 g
411
3.9 g
43.6 g
25.2 g
776 mg
21%
3 × Shared portion (117 g)
1,443
13.5 g
2,724 mg
5 × Shared portion (117 g)
2,404
22.6 g
4,540 mg
One shared portion is 481 calories, two are 962
The default serving here is a shared portion of 117 g. It lands at 481 calories, 29.5 g of fat and 51 g of carbs, which is 24% of the daily value for calories before the main course reaches the table. These are USDA fast-food values for breaded and fried onion rings, the closest standard match for this chain appetizer.
A smaller 3 oz portion (85 g) drops to 349 calories, or 17% of the daily value. That is the realistic share when a big table splits the platter widely. The catch is that fried starters rarely get divided evenly. Two shared portions, 234 g, add up to 962 calories, and three portions reach 1,443 calories. Eat five portions, 585 g, and the total climbs to 2,404 calories, which is more than the full daily value used on this page.
Counting by weight is the honest fix. If you can estimate how much came off the plate, 100 g is 411 calories and you can scale from there. Pulling petals one at a time makes it easy to lose track, so decide on your share before the basket lands, not after it is empty.
Fat is more than half of every bite
The calorie split is 54% fat, 42% carbs and 4% protein. Per 100 g that works out to 25.2 g of fat, 43.6 g of carbs and just 3.9 g of protein. The USDA row behind these numbers covers onion that is breaded and fried, so the batter and the frying oil are built into every figure. That is why the fat line runs so high for something that starts as a vegetable.
Saturated fat is 4.2 g per 100 g, measured against a daily value of 20 g. Cholesterol is 0, since there is no meat or egg in the base row. Carbs are the second big source, and most of them come with the breading rather than from sugar: sugars sit at 5.4 g per 100 g.
Protein is the weak spot. A shared portion gives 4.5 g, only 9% of the daily value, for 481 calories. Fiber is 3.2 g and sugars 6.4 g in that same portion. Low protein for this many calories makes it a shared starter, not something that can stand in for a meal.
Sodium is the row to watch
A shared portion carries 908 mg of sodium, 39% of the 2300 mg daily value. Per 100 g the figure is 776 mg, and even the smaller 3 oz portion brings 660 mg, or 29% of the daily value. For an appetizer, that is a large slice of the day's allowance spent before the entrée.
The numbers stack fast when the basket keeps circulating. Two shared portions mean 1,816 mg of sodium. Three portions reach 2,724 mg, already past the full daily value, and five portions hit 4,540 mg. These values cover the fried onion only, so any dipping sauce adds to the total rather than being part of it.
If you watch sodium, treat the bloomin onion as the salty item of the meal and keep the rest of the order simpler. Plain grilled mains, steamed vegetables and unsalted sides leave more room. Taking a measured share and skipping extra sauce makes a bigger difference than any swap later in the day.
Plan the meal around the starter, not the other way round
Because a bloomin onion is mostly fat and carbs, the rest of the meal is where you can add what it lacks. A main built around lean protein and vegetables balances the 4% protein share of the onion. A bread basket or a second fried side on top of it doubles down on the same profile.
Sharing is the simplest tool. At 349 calories for a 3 oz portion versus 481 for a shared portion of 117 g, a smaller slice of the platter keeps the starter from outweighing the entrée. Drinks matter too: water or unsweetened options keep the calorie count where the food already put it.
Logging helps more with dishes like this than with plain foods, because the portion is hard to judge by eye. BodyPal can log a bloomin onion from a photo, which makes it easier to record your share while the table is still eating. Over a week, knowing what a restaurant starter really costs lets you choose when it is worth ordering.
How does bloomin onion compare?
Here is how a bloomin onion stacks up against three other restaurant and fast-food picks, per 100 g and per usual serving.
Verdict: If calories decide it, the chicken fajita with pepper and onion wins at 206 per 100 g, about half the bloomin onion's 411. For staying full, 6 Chicken McNuggets give 15.8 g of protein per 100 g for 287 calories a serving, far more protein than the onion's 3.9 g.
Bloomin onion FAQs
How many calories are in a bloomin onion?
A shared 117 g portion of breaded, deep-fried onion is about 481 calories. Per 100 grams that is 411 calories.
Is a bloomin onion good for weight loss?
It is energy dense: 411 calories and 25.2 g of fat per 100 grams, so even a 117 g share comes to 481 calories.
How does a bloomin onion compare with a plain onion?
Raw onion is 40 calories per 100 grams. Breading and frying take the same 100 grams to 411 calories.
How much fat and sodium are in a bloomin onion?
A 117 g portion has about 29.5 g of fat and 908 mg of sodium, which is 25.2 g fat and 776 mg sodium per 100 grams.
How many carbs are in a blooming onion?
A shared portion of 117 g has 51 g of carbs, about 42% of its calories. Per 100 g it is 43.6 g, and a 3 oz portion (85 g) has 37 g.
What are the macros of a blooming onion?
Per 100 g, a bloomin onion has 411 calories, 25.2 g of fat, 43.6 g of carbs and 3.9 g of protein. By calories that is 54% fat, 42% carbs and 4% protein.
How much sugar and fiber are in a bloomin onion?
A shared portion of 117 g has 6.4 g of sugars and 3.2 g of fiber. Per 100 g the figures are 5.4 g of sugars and 2.7 g of fiber, alongside 167 mg of potassium.
How much protein is in a bloomin onion?
A shared portion of 117 g has 4.5 g of protein, 9% of the daily value. That is low for 481 calories; per 100 g it has 3.9 g, versus 15.8 g in Chicken McNuggets.
