Calories in French Onion Soup: Nutrition Facts & Serving Sizes
Per 1 cup (245g)
Per 100g
Source: Web research, March 2026.
French onion soup is a classic broth-based soup built on slow-caramelized onions, beef broth, and typically topped with a crouton and melted Gruyere cheese. One cup (245g) delivers around 265 calories with 13.5g of protein, 28.9g of carbs, and 11g of fat. The sodium content is notable at 926mg per cup, something to keep in mind if you're watching your intake. The caramelized onions provide natural sugars and some fiber, while the melted cheese topping adds calcium and saturated fat. At 108 calories per 100g, it's a moderate-calorie soup compared to cream-based options. It fits well as a starter or light meal when paired with protein, and the high water and fiber content help with satiety. The beef broth base contributes collagen and some B vitamins.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 cup (245g) | 264.6 | 13.5g | 28.9g | 11g | 2.7g |
| 100g | 108 | 5.5g | 11.8g | 4.5g | 1.1g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 108 | 5% |
| Protein | 5.5g | 11% |
| Total Fat | 4.5g | 6% |
| Saturated Fat | 2.4g | 12% |
| Total Carbohydrates | 11.8g | 4% |
| Dietary Fiber | 1.1g | 4% |
| Sugars | 2.5g | 5% |
| Sodium | 378mg | 16% |
| Cholesterol | 13mg | 4% |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Saturated Fat | 2.4g | 1% |
| Cholesterol | 13mg | 4% |
| Calcium | 138mg | 11% |
| Iron | 0.7mg | 4% |
| Potassium | 93mg | 2% |
| Vitamin A | 32mcg | 4% |
| Vitamin C | 2.9mg | 3% |
| Vitamin D | 0.1mcg | 1% |
| Vitamin B6 | 0.1mg | 6% |
| Vitamin B12 | 0.2mcg | 8% |
| Magnesium | 13mg | 3% |
| Phosphorus | 99mg | 8% |
| Zinc | 0.7mg | 6% |
| Selenium | 5.3mcg | 10% |
| Folate | 34mcg | 9% |
| Thiamin (B1) | 0.1mg | 8% |
| Riboflavin (B2) | 0.1mg | 8% |
| Niacin (B3) | 0.7mg | 4% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of French Onion Soup
French onion soup is built on onions, which are a significant source of quercetin, a flavonoid antioxidant linked to reduced inflammation. Research published in the Journal of Nutrition suggests quercetin may help lower blood pressure and support cardiovascular health when consumed regularly.
The beef broth base provides gelatin and collagen peptides, which some research associates with improved joint health and gut lining integrity. A standard cup delivers 138mg of calcium and meaningful amounts of phosphorus (99mg), both important for bone density.
The high water content of the broth supports hydration and contributes to satiety without excess calories. For anyone tracking macros, the cheese topping contributes most of the protein at 13.5g per cup, making it a better protein source than most broth-based soups.
The moderate carbohydrate count of 28.9g per cup comes largely from the onions and any crouton, making it a reasonable pre-workout meal option when you want something light but sustaining. The selenium content (5.3mcg per 100g) supports thyroid function and antioxidant defense.
Dietary Considerations
French onion soup is not keto-friendly due to its carbohydrate content of 11.8g per 100g, driven by caramelized onions and bread croutons. The traditional version is not vegan or dairy-free because of the cheese topping and beef broth base. It is not gluten-free in standard preparations due to the crouton, though gluten-free adaptations are possible. For weight loss, it works as a lower-calorie starter at 265 calories per cup, provided you keep portion size in check. The high sodium content (378mg per 100g) is a consideration for those managing blood pressure. Vegetarian versions using vegetable broth and plant-based cheese exist but differ significantly in flavor profile.
Daily Intake (100g)
100g of french onion soup provides 5% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in French onion soup?
French onion soup has about 265 calories per cup (245g) with the standard cheese and crouton topping. Per 100g, it comes in at 108 calories.
Is French onion soup good for weight loss?
It can fit a weight loss diet as a starter or light meal at around 265 calories per cup. The broth and fiber from onions help with fullness. Watch the sodium at 926mg per cup, which can cause water retention.
How much protein in French onion soup?
A cup of French onion soup delivers about 13.5g of protein, most of which comes from the melted Gruyere or Swiss cheese topping rather than the broth itself.
Is French onion soup high in sodium?
Yes, it is fairly high in sodium at 926mg per cup. That is about 40% of the recommended daily limit of 2,300mg. If you are managing sodium intake, portion size matters.
Can you eat French onion soup on a low-carb diet?
Standard French onion soup has about 28.9g of carbs per cup, mostly from onions and the crouton. It is not suitable for strict keto, but removing the crouton and using a smaller portion cuts carbs significantly.
What makes French onion soup so filling?
The combination of high water content from the broth, fiber from caramelized onions (2.7g per cup), and protein from melted cheese all contribute to satiety, making it more filling than its calorie count suggests.
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