Onion soup mix

Processed Food

Item Rating: 60/100

1 serving (28 grams) contains 80 calories, 2.0 grams of protein, 0.5 grams of fat, and 16.0 grams of carbohydrates.

Nutrition Information

1 cup (237.3g)

Calories		678.0
% Daily Value*
Total Fat		4.2 g	5%
	Saturated Fat	0 g	0%
	Polyunsaturated Fat	0 g
Cholesterol		0 mg	0%
Sodium		5169.5 mg	224%
Total Carbohydrates		135.6 g	49%
	Dietary Fiber	8.5 g	30%
	Sugars	25.4 g
protein		16.9 g	33%
Vitamin D		0 mcg	0%
Calcium		169.5 mg	13%
Iron		3.4 mg	18%
Potassium		847.5 mg	18%

* 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

Source of Calories

Fat: 37 cal (5.8%)

Protein: 67 cal (10.4%)

Carbs: 542 cal (83.7%)

About Onion soup mix

Onion soup mix typically consists of a blend of dried onions, powdered bouillon, and seasonings, and is commonly used as a base for soups, dips, or flavoring recipes in cuisines worldwide. Originating as a way to simplify cooking with concentrated flavors, onion soup mix has French culinary roots connected to classic onion-based soups. Nutritionally, it contains sodium from the added salts and bouillon powder, carbohydrates from sugars or starches, and modest amounts of micronutrients such as potassium from dried onions. However, due to processing, it is more sodium-dense than fresh ingredients and may contain preservatives.

Health Benefits

• Dried onions in the mix provide vitamin C, which supports the immune system and collagen production.
• Potassium from dried onions can contribute to healthy blood pressure regulation.
• Compounds like quercetin found in onions may have antioxidant properties, supporting cellular health.

Dietary Considerations

Allergens: Contains gluten (if wheat-based thickeners are used), soy (if hydrolyzed soy protein is included)

Suitable for: Gluten-free diet (if certified), low-carb diet (depending on formulation)

Not suitable for: Low-sodium diet, allium-free diet (onion/garlic sensitivities)

Selection and Storage

Store onion soup mix in a cool, dry place in an airtight container to maintain flavor and prevent clumping.

Common Questions About Onion soup mix Nutrition

Is onion soup mix high in protein?

Onion soup mix is not a significant source of protein, with a typical serving (one tablespoon) containing less than 1 gram of protein. Its primary components are dehydrated onions and seasonings, making it carb-focused rather than protein-rich.

Can I eat onion soup mix on a keto diet?

Onion soup mix can be used on a keto diet in moderation, but it often contains added sugars and starches, which contribute to its carbohydrate content (around 4-5 grams per tablespoon). Checking labels for low-carb or sugar-free options is recommended for strict keto compliance.

Are there health concerns related to onion soup mix?

One potential concern with onion soup mix is its high sodium content, as many varieties contain over 500 mg of sodium per serving, which can contribute to high blood pressure if consumed in excess. Additionally, some mixes may contain additives or preservatives, so reading ingredient labels carefully is advised.

What is the recommended serving size for onion soup mix?

A standard serving size for onion soup mix is typically 1 tablespoon. When using the mix for recipes, such as dips or soups, a single packet (containing around 4 tablespoons) is usually intended for larger portions serving multiple people.

How does onion soup mix compare to homemade onion seasoning blends?

Homemade onion seasoning blends allow for more control over ingredients, enabling you to reduce sodium, eliminate additives, and tailor the flavor profile. Store-bought onion soup mix, however, is convenient and pre-balanced for recipes but often contains added sugars and preservatives.

Data Sources & Scientific References