⏱ 65 min totalFrench onion soup
Per 1 serving · 768 g · 10 ingredients
of a 2,000 cal day
- Protein24g18% of calories
- Carbs83g62% of calories
- Fat13g21% of calories
At a glance
One serving of French onion soup (768 g) has 537 calories, with 24 g of protein, 83 g of carbohydrates and 13 g of fat. Most of its energy comes from carbs (62% of calories). It is high in protein (47% DV), Vitamin K (28% DV) and thiamine (83% DV). Keep an eye on sodium and saturated fat, which provide 115% and 33% of the daily value.
High in
20%+ of the daily value
- Protein47%
- Vitamin K28%
- Thiamine83%
- Riboflavin (B2)47%
- Niacin64%
- Vitamin B630%
Good source of
10–19% of the daily value
- Dietary fiber19%
- Vitamin C14%
- Pantothenic acid17%
- Potassium14%
- Magnesium17%
- Zinc17%
Watch
20%+ of the daily value
- Sodium115%
- Saturated fat33%
Ingredients
For one serving. Tap an ingredient to see its nutrition.
2 cup Beef broth
¹⁄₁₆ cup, shredded Swiss cheese
½ tbsp Butter
1 ¼ medium Onion
³⁄₁₆ cloves, minced Garlic
½ dash Black pepper
½ tbsp Parsley
½ tbsp All-purpose flour- 🥄½ dash Salt
2 slice, medium Sourdough bread
Directions
- 1
(15 grams of wheat flour = 2 tablespoons) Slice the onions, grate the swiss cheese, crush the garlic.
- 2
In a large saucepan over medium heat, melt the butter. Add the onion and garlic, reduce heat to low and cook until golden, or about 20 minutes.
- 3
Add flour and cook until golden, about 1 minute.
- 4
Remove from heat and gradually add stock, stirring constantly. Season with salt and pepper to taste.
- 5
Return saucepan to high heat and bring to a boil. Reduce the heat to low and cover, simmering for 30 minutes.
- 6
Preheat a broiler/grill/toaster oven to high heat. Place the slices of bread in until lightly golden, and then top with cheese. Toast until the cheese melts and the bread is golden.
- 7
Ladle the soup into serving bowls, sprinkle with parsley, and serve immediately with the toast.
Vitamins & minerals
Amounts for 1 serving (768 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 76 μg | 8% |
| Vitamin C | 13 mg | 14% |
| Vitamin D | 0.2 μg | 1% |
| Vitamin E | 0.4 mg | 3% |
| Vitamin K | 33 μg | 28% |
| Thiamine | 1 mg | 83% |
| Riboflavin (B2) | 1 mg | 47% |
| Niacin | 10 mg | 64% |
| Vitamin B6 | 0.4 mg | 30% |
| Folate (B9) | 204 μg | 51% |
| Vitamin B12 | 1 μg | 26% |
| Pantothenic acid | 1 mg | 17% |
| Choline | 36 mg | 6% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 204 mg | 20% |
| Iron | 6 mg | 81% |
| Potassium | 636 mg | 14% |
| Magnesium | 70 mg | 17% |
| Phosphorus | 295 mg | 42% |
| Zinc | 2 mg | 17% |
| Copper | 0.3 mg | 34% |
| Manganese | 1 mg | 43% |
| Selenium | 44 μg | 80% |
Full breakdown · 43 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 0.5 g | — |
| Alpha Linolenic Acid (ALA) | 0.1 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 1 g | — |
| Beta carotene | 115 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.3 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Fluoride | 141 μg | — |
| Fructose | 2 g | — |
| Galactose | 0 g | — |
| Glucose | 3 g | — |
| Glutamic acid | 5 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Hydroxyproline | 0 g | — |
| Isoleucine | 1 g | — |
| Lactose | 0 g | — |
| Leucine | 1 g | — |
| Lycopene | 0 μg | — |
| Lysine | 1 g | — |
| Maltose | 5 g | — |
| Methionine | 0.3 g | — |
| Monounsaturated fats | 3 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 1 g | — |
| Proline | 2 g | — |
| Retinol | 67 μg | — |
| Serine | 1 g | — |
| Starch | 57 g | — |
| Sucrose | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 0.5 g | — |
| Total omega 3 | 0.1 g | — |
| Total omega 6 | 1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 0.4 g | — |
| Valine | 1 g | — |
| Vitamin D2 | 0 μg | — |
| Vitamin D3 | 0.2 μg | — |
Burning 537 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 102minWalking (3.5 mph)
- 65minCycling (moderate)
- 45minRunning (6 mph)
- 76minSwimming laps
Common questions
How many calories are in French onion soup?
One serving of French onion soup (1 serving) has 537 calories, which works out to 70 calories per 100 g. That is about 27% of a 2,000-calorie day.
Is French onion soup high in protein?
It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 18% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.
Is French onion soup keto-friendly?
It is hard to fit into a strict keto diet. One serving has 78 g of net carbs and 62% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.
How much sodium is in French onion soup?
2647 mg per serving, which is high (20% or more of the 2,300 mg daily value).
How much sugar is in French onion soup?
12 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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