Onion soup

Soup

Item Rating: 66/100

1 serving (241 grams) contains 371 calories, 17.3 grams of protein, 16.3 grams of fat, and 39.0 grams of carbohydrates.

Nutrition Information

1 cup (241g)

Calories		371.1
% Daily Value*
Total Fat		16.3 g	20%
	Saturated Fat	7.5 g	37%
	Polyunsaturated Fat	1.4 g
Cholesterol		36.1 mg	12%
Sodium		1031.5 mg	44%
Total Carbohydrates		39.0 g	14%
	Dietary Fiber	2.4 g	8%
	Sugars	6.2 g
protein		17.3 g	34%
Vitamin D		9.6 mcg	48%
Calcium		327.8 mg	25%
Iron		2.9 mg	16%
Potassium		373.6 mg	7%

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

USDA FoodData - Onion soup Data

U.S. Department of Agriculture

Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

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Food Attributes

🍯 Low sugar

Source of Calories

Fat: 146 cal (39.4%)

Protein: 69 cal (18.6%)

Carbs: 156 cal (41.9%)

About Onion soup

Onion soup is a savory dish that originated in France and has roots in classical French cuisine. Traditionally made with caramelized onions, beef or vegetable stock, bread, and melted cheese, it is renowned for its hearty and comforting nature. From a nutritional perspective, onion soup provides a low-calorie meal rich in dietary fiber, vitamins like C and B6, and trace minerals such as manganese. Depending on preparation, it may also offer protein and calcium content when cheese or a meat-based broth is used. Its simple yet deeply flavorful profile has made it a staple soup in many households and restaurants worldwide.

Health Benefits

• Onions are rich in quercetin, an antioxidant known to support immune health and reduce inflammation.
• Vitamin C found in onions helps boost the immune system and aids in collagen production.
• Manganese in onions plays a role in bone health and metabolic function.
• Dietary fiber in onions supports healthy digestion and promotes gut health.
• When cheese is included, the soup provides calcium essential for bone strength.

Dietary Considerations

Allergens: Contains gluten (from bread), dairy (from cheese), sulfites (naturally occurring in onions or stock)

Suitable for: Vegetarian (if using vegetable stock), low-fat (with minimal cheese or without bread)

Not suitable for: Vegan (due to cheese and/or beef stock), gluten-free (if bread is included), dairy-free (if cheese is included)

Selection and Storage

Store prepared onion soup in an airtight container in the refrigerator for up to 3-4 days. Reheat gently on the stove and consider adding fresh bread and cheese before serving to enhance freshness.

Common Questions About Onion soup Nutrition

What is the nutritional content of onion soup?

Onion soup typically contains around 50-100 calories per serving (1 cup) depending on the recipe and ingredients, with about 1-2 grams of protein. It is rich in vitamins and minerals like vitamin C, vitamin B6, and manganese due to the onions. However, its sodium content can be high if prepared with store-bought broth.

Is onion soup suitable for a vegetarian or vegan diet?

Onion soup can be vegetarian-friendly if made with vegetable broth instead of beef or chicken stock. For a vegan version, avoid butter or replace it with plant-based alternatives, and ensure no cheese is added, as traditional French onion soup often includes cheese toppings.

What are the health benefits and concerns of eating onion soup?

Onion soup can provide antioxidants and sulfur-containing compounds, which are beneficial for heart health and immune function. However, it may be high in sodium if prepared with salted broth or excessive seasoning, which could be a concern for those with hypertension or on a low-sodium diet.

What is the ideal portion size for onion soup?

A standard serving size of onion soup is 1 cup, which is usually enough to serve as an appetizer or side. For larger portions, be mindful of calorie and sodium intake, especially if consuming a creamy or cheesy version of the soup.

How does onion soup compare to similar soups like French onion soup or potato soup?

Onion soup is typically lighter and lower in calories compared to potato soup, which is often cream-based and higher in carbs. French onion soup tends to be richer due to added butter, cheese, and bread, making it higher in calories and fat compared to a simpler onion soup.

Data Sources & Scientific References

1. USDA FoodData - Onion soup Data

   U.S. Department of Agriculture

   Official nutrition data for this specific food item from the U.S. Department of Agriculture's comprehensive food database.

   View source →
2. Nutritional Profile and Health Benefits of Onions

   National Center for Biotechnology Information (NCBI)

   Discusses onions’ bioactive compounds, their presence in dishes like onion soup, and associated health benefits.

   View source →
3. Dietary Guidelines for Americans, 2020-2025: Vegetables

   U.S. Department of Health and Human Services

   Outlines the importance of vegetables, such as onions in soup, for a balanced diet and health benefits.

   View source →