French onion

Appetizer

Item Rating: 65/100

1 serving (250 grams) contains 200 calories, 5.0 grams of protein, 10.0 grams of fat, and 20.0 grams of carbohydrates.

Nutrition Information

1 cup (235.8g)

Calories		188.7
% Daily Value*
Total Fat		9.4 g	12%
	Saturated Fat	4.7 g	23%
	Polyunsaturated Fat	0 g
Cholesterol		18.9 mg	6%
Sodium		754.7 mg	32%
Total Carbohydrates		18.9 g	6%
	Dietary Fiber	1.9 g	6%
	Sugars	5.7 g
protein		4.7 g	9%
Vitamin D		0 mcg	0%
Calcium		141.5 mg	10%
Iron		0.9 mg	5%
Potassium		283.0 mg	6%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Food Attributes

🥓 Keto friendly

🍯 Low sugar

🧂 Low sodium

🧂 Low salt

🍞 Low carbs

Source of Calories

Fat: 84 cal (47.3%)

Protein: 18 cal (10.5%)

Carbs: 75 cal (42.2%)

About French onion

French onion is a traditional dish originating from France, often served as a rich and hearty soup. It is made from caramelized onions slow-cooked in beef or vegetable broth, typically topped with toasted bread and melted cheese. Onions, the primary ingredient, are low in calories and high in nutrients like vitamin C, potassium, and dietary fiber. They also contain various plant compounds, such as quercetin, that are beneficial for overall health. Although the soup itself can be calorie-dense due to added fats and carbohydrates from cheese and bread, its nutrient profile makes it potentially beneficial when consumed in moderation.

Health Benefits

• Supports immune health: Onions contain vitamin C, which strengthens the immune system and aids in the body's ability to fight off infections.
• Promotes heart health: Quercetin, an antioxidant found in onions, helps reduce inflammation and may lower blood pressure.
• Improves digestion: Dietary fiber in onions contributes to gut health by promoting regular bowel movements and supporting healthy gut bacteria.

Dietary Considerations

Allergens: Contains milk (from cheese), gluten (from bread, if wheat-based)

Suitable for: Vegetarian (with vegetable broth and specific preparation), low-fat diets (with minimal cheese and no added fats)

Not suitable for: Vegan diets (due to cheese unless variations exclude it), gluten-free diets (if bread contains regular flour)

Selection and Storage

To store fresh onions, keep them in a cool, dark, and dry place to prevent sprouting. Prepared French onion soup can be refrigerated in an airtight container for up to 4 days or frozen for up to 3 months.

Common Questions About French onion Nutrition

Is French onion high in protein?

French onion dishes, such as French onion soup, are typically low in protein, providing around 4–8 grams per serving depending on whether beef stock or cheese is included. On its own, onions used in the dish offer negligible protein—less than 1 gram per medium onion.

Can I eat French onion on a keto diet?

French onion dishes can be keto-friendly if you limit the use of added sugars and bread, as onions themselves contain around 4-6 grams of net carbs per medium onion. Opt for keto-friendly alternatives like using low-carb bread and ensuring cheese and broth are compatible.

Is French onion healthy to eat?

French onion can be part of a healthy diet since onions are rich in antioxidants, especially quercetin, and vitamin C. However, concerns arise if the dish is prepared with excessive cheese, bread, or sodium-heavy broth, which can contribute to high sodium and calorie intake.

What is the recommended portion size for French onion soup?

A standard portion size for French onion soup is about 1 cup (240 ml), which contains approximately 150–300 calories depending on cheese and bread toppings. For a balanced meal, pair it with a side salad or avoid heavy toppings if watching calorie or sodium intake.

How does French onion soup compare to other soups?

French onion soup is typically higher in sodium and fat compared to vegetable- or bean-based soups, primarily due to the broth, cheese, and bread. However, it can be a lower-calorie option if prepared without excessive toppings and is enjoyed for its rich, savory flavor.

Data Sources & Scientific References