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Red onion soup Calories
Low-calorie soup with antioxidant-rich red onions
In season: Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Red onion soup (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 17.5 g of carbs, 2.6 g of protein, 1.7 g of fat and 2.9 g of fiber. Its 0.1 mg of Copper covers 13% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.
Red onion soup Nutrition Facts
Selected: 1 cup (medium) · 240 g
91
KCAL / 240G
Carbs
17.5g
· 6% DV
Protein
2.6g
· 5% DV
Fat
1.7g
· 2% DV
Fiber
2.9g
· 10% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 73% · Protein 11% · Fat 16%
Red onion soup nutrition facts table · 1 cup (medium) (240 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 91 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.29 g | 1% |
| Trans fat | 0 g | |
| Sodium | 588 mg | 26% |
| Total carbohydrate | 17.5 g | 6% |
| Fiber | 2.9 g | 10% |
| Protein | 2.6 g | 5% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Red onion soup?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 240 g | 91 kcal |
| 100 g | 100 g | 38 kcal |
| 1 serving (small) | 150 g | 57 kcal |
| 1 cup (small) | 180 g | 68 kcal |
| 1 serving (medium) | 300 g | 114 kcal |
| 1 cup (large) | 360 g | 137 kcal |
| 1 bottle (medium) | 400 g | 152 kcal |
| 1 serving (large) | 450 g | 171 kcal |
Calculated from 38 calories per 100 g.
Frequently Asked Questions About Red onion soup
How do you make red onion soup?
To make red onion soup, soften thinly sliced red onions in oil, then simmer them with vegetable stock and seasonings until tender. Cook the onions slowly for a sweeter, deeper flavor, and blend the soup if you prefer a smooth texture.
What is red onion soup made of?
Red onion soup is made mainly with red onions, stock, oil, salt, and pepper. Garlic and herbs such as thyme are common additions, while bread or cheese can be served on top or alongside it.
Why does red onion soup change color when cooked?
Red onion soup can lose its vivid purple color as the onions cook because heat changes their natural pigments. Acidity can shift the color too; adding a little lemon juice or vinegar may give the soup a redder hue.
Can you use yellow onions in red onion soup?
Yes, yellow onions work in red onion soup, but the result will have a different color and flavor. The soup will lose some of the red onion’s distinctive hue and mild sweetness, while the cooking method can stay the same.
Is red onion soup the same as French onion soup?
No. Red onion soup highlights red onions, while classic French onion soup is usually made with yellow onions and served with bread topped with melted cheese. Recipes vary, and red onions can also be used in a French-style version.
What herbs go well in red onion soup?
Thyme, bay leaf, and black pepper pair well with red onion soup. A small splash of vinegar or lemon juice can brighten its sweetness; add it gradually at the end and taste as you go.
What should you serve with red onion soup?
Red onion soup goes well with crusty bread, a green salad, or a simple sandwich. For a topping, try toasted bread, fresh thyme, or chopped parsley; add cheese if it suits the recipe and your preferences.
How long does red onion soup last in the fridge?
Red onion soup keeps in a covered container in the refrigerator for about 3–4 days. Let it cool before storing, and reheat only the portion you plan to eat until it is steaming hot.
Can you freeze red onion soup?
Yes, red onion soup can be frozen. Cool it, portion it into airtight containers, and thaw it in the refrigerator before reheating. If you plan to add cream or cheese, add it after thawing for a better texture.
Does cooking make red onion soup less sharp than raw onions?
Yes, cooking softens the sharp taste of red onions and brings out their natural sweetness. Let the onions cook gently rather than browning them too quickly; high heat can burn them and make the soup taste bitter.
Red onion soup Vitamins & Minerals
Vitamins
Vitamin C
10.32mg · 11% DV
B6
0.19mg · 11% DV
B1
0.07mg · 6% DV
Folate
21.6µg · 5% DV
Minerals
Sodium
588mg · 26% DV
Copper
0.12mg · 13% DV
Manganese
0.26mg · 11% DV
Phosphorus
70mg · 10% DV
Potassium ⭐
331mg · 10% DV
Red onion soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Red onion soup
To burn the 91 calories in 1 cup (medium) (240 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Red onion soup?
Red onion soup is made by cooking red onions until soft, then simmering them in broth; recipes vary, and herbs may be added for extra fragrance. The onions mellow as they cook, giving the soup a gentle sweetness and a savoury, rounded flavour. It can be served smooth or left with pieces of onion, depending on the cook’s preference.
In Turkey it works well as a warm starter at lunch or dinner, or as a light meal with salad or bread. Elsewhere, it is an easy home-style soup to serve before a main course, especially in cooler weather. It is a light, vegetable-forward choice at 38 calories per 100 g. For a lighter bowl, cook the onions with a little oil and skip the cream.
How Nutritious Is Red onion soup?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Red onion soup Processed?
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Red onion soup Contain Allergens?
No known major allergens
Which Diets Is Red onion soup Good For?
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Red onion soup Fat Profile
SATURATED
0.29g
MONOUNSATURATED
0.67g
POLYUNSATURATED
0.34g
Omega 6:3 ratio 5.8:1
Above the ideal 4:1 (5.8:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.