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Onion Soup Calories
Caramelized onions, beef or vegetable broth, often served with bread and cheese.
In season: Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Onion Soup (240 g) has 91 calories. That works out to 38 calories per 100 g. It contains 16.3 g of carbs, 2.9 g of protein, 1.9 g of fat and 2.4 g of fiber. Its 768 mg of Sodium covers 33% of the Daily Value. Its glycemic index is 35 (low), so it raises blood sugar slowly.
What is Onion Soup?
Onion soup is made by slowly cooking onions until soft and sweet, then simmering them in beef or vegetable broth. A well-known version comes from French cooking, where it is often served with bread and melted cheese. The onions give the broth a mellow, savoury flavour and tender texture.
Serve it hot as a starter or a simple meal, with toasted bread alongside; in colder weather, it makes a comforting bowl. It is mostly broth and onions, so it is modest in protein, while bread and cheese make it more substantial. For a lighter version, choose vegetable broth and use a smaller amount of cheese.
Onion Soup Nutrition Facts
Selected: 100 g
38
KCAL / 100G
Carbs
6.8g
· 2% DV
Protein
1.2g
· 2% DV
Fat
0.8g
· 1% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 69% · Protein 12% · Fat 19%
Onion Soup Vitamins & Minerals
Vitamins
B6
0.08mg · 5% DV
Vitamin C
3.5mg · 4% DV
B1
0.03mg · 3% DV
B2
0.02mg · 2% DV
Minerals
Sodium
320mg · 14% DV
Phosphorus
18mg · 3% DV
Potassium ⭐
110mg · 3% DV
Calcium
24mg · 2% DV
How Nutritious Is 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.
Onion Soup Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Onion Soup
To burn the 38 calories in 100 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.
Is 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 Onion Soup Contain Allergens?
No known major allergens
Which Diets Is Onion Soup Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Onion Soup Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.2g
POLYUNSATURATED
0.2g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Compare Onion Soup
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Frequently Asked Questions About Onion Soup
How do you make Onion Soup from scratch?
Onion Soup is made by slowly cooking sliced onions until soft and browned, then simmering them in broth. Take time with the onions before adding liquid: their browning creates the soup’s characteristic sweet, savory depth.
Is Onion Soup the same as French onion soup?
Not necessarily. French onion soup typically features deeply caramelized onions, beef broth, and toasted bread topped with melted cheese. Onion Soup can also refer to simpler versions made with vegetable broth and served without bread or cheese.
Why does Onion Soup take so long to cook?
The onions need time to soften and develop a deep brown color without burning. Rushing them over high heat can make them bitter, while slow cooking builds the rich flavor that defines a well-made Onion Soup.
What kind of onions are best for Onion Soup?
Yellow onions are a reliable choice for Onion Soup because they become sweet and savory as they cook. White onions work too, while red onions can give the soup a darker color and a slightly different flavor.
What broth is traditionally used in French Onion Soup?
Beef broth is traditional in French Onion Soup and gives it a robust, savory base. Vegetable broth makes a lighter vegetarian version; choose a flavorful broth, since its taste remains noticeable beneath the browned onions.
What cheese goes on top of Onion Soup?
Gruyère is a classic topping for French-style Onion Soup because it melts well and browns over toasted bread. Swiss cheese or provolone are practical alternatives, though each gives the finished soup a different flavor.
Why is my Onion Soup bitter?
Onion Soup can taste bitter if the onions scorch or turn nearly black during cooking. Cook them over moderate or low heat, stir regularly, and add a splash of water if the pan begins to catch.
Can you freeze Onion Soup?
Yes, Onion Soup freezes well without its bread and cheese topping. Cool it promptly, freeze it in a sealed container, and thaw it in the refrigerator before reheating; add fresh toast and cheese when serving.
How long does Onion Soup last in the fridge?
Onion Soup keeps for about 3–4 days in a covered container in the refrigerator. Store the broth and onions separately from any toast topping, then reheat the soup until steaming before serving.
What bread is served with French Onion Soup?
A slice of toasted baguette is commonly served on French Onion Soup, often topped with cheese and broiled until melted and browned. Toasting helps the bread hold its shape longer when placed over the hot soup.
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Nutrition data compiled from USDA FoodData Central and scientific sources.