⏱ 80 min total

Vegan French Onion Soup

Name: Vegan French Onion Soup
Prep time: 10 min
Cook time: 70 min
Total time: 80 min
Yield: 1 serving
Ingredients: ¾ tbsp Coconut oil; 1 medium Onion; ½ cloves, minced Garlic; ⅛ tsp Granulated sugar; ¼ tsp Salt; ¼ dash Black pepper; ¼ tsp, ground Thyme; ¾ leaf Bay leaf; 1 ½ fl oz Red wine; ¾ tbsp All-purpose flour; 2 cup Vegetable broth; ¼ tsp Lemon juice; 1 slice, small Sourdough bread; ⅛ cup Vegan mozzarella shreds

Per 1 serving · 702 g · 14 ingredients

Calories

363

18%
of a 2,000 cal day

Protein
10g
12% of calories
Carbs
41g
50% of calories
Fat
14g
38% of calories

Portion

✓ Cholesterol free

At a glance

One serving of Vegan French Onion Soup (702 g) has 363 calories, with 10 g of protein, 41 g of carbohydrates and 14 g of fat. Most of its energy comes from carbs (50% of calories). It is high in protein (20% DV), thiamine (23% DV) and iron (28% DV). Keep an eye on sodium and saturated fat, which provide 122% and 45% of the daily value.

Per 100 g

52cal

very low energy density

Protein per 100 cal

2.8g

Net carbs

38g

carbs minus fiber

Fiber

2.9g

6.9 g sugar

High in

20%+ of the daily value

Protein20%
Thiamine23%
Iron28%
Manganese21%
Selenium22%

Good source of

10–19% of the daily value

Dietary fiber11%
Vitamin C10%
Riboflavin (B2)11%
Niacin11%
Vitamin B611%
Folate (B9)16%

Watch

20%+ of the daily value

Sodium122%
Saturated fat45%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 70 min

1
Heat the coconut oil in a large heavy pot over medium heat. Add the sliced onions, thyme, bay leaves, sugar, salt, and pepper. Cook uncovered, stirring often, until deeply caramelized and very soft, 20–30 minutes; add splashes of water and lower the heat if sticking occurs.
2
Stir in the garlic and cook until fragrant, 1–2 minutes. Pour in the red wine, bring to a boil, then reduce to a gentle simmer and cook until mostly evaporated, 10–15 minutes.
3
Remove and discard the bay leaves. Sprinkle the flour over the onions and cook over medium-low heat, stirring frequently, until the raw flour smell is gone, 2–3 minutes.
4
Stir in the vegetable broth and lemon juice. Simmer gently 10–15 minutes, then taste and adjust salt and pepper as needed.
5
Set the oven broiler to High. Toast the bread slices until crisp and golden on both sides.
6
Ladle hot soup into broiler-safe bowls, filling halfway. Place a toasted slice of bread in each bowl, then pour in more soup to submerge the bread slightly. Top with vegan mozzarella shreds. Broil until the cheese is melted and lightly browned, 2–3 minutes. Serve carefully.

Vitamins & minerals

Amounts for 1 serving (702 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	1 μg	0%
Vitamin C	9 mg	10%
Vitamin D	0 μg	0%
Vitamin E	0.1 mg	1%
Vitamin K	7 μg	6%
Thiamine	0.3 mg	23%
Riboflavin (B2)	0.1 mg	11%
Niacin	2 mg	11%
Vitamin B6	0.1 mg	11%
Folate (B9)	64 μg	16%
Vitamin B12	0 μg	0%
Pantothenic acid	0.3 mg	6%
Choline	13 mg	2%

Minerals

Nutrient	Amount	% Daily Value
Calcium	183 mg	18%
Iron	2 mg	28%
Potassium	382 mg	8%
Magnesium	29 mg	7%
Phosphorus	85 mg	12%
Zinc	1 mg	6%
Copper	0.1 mg	16%
Manganese	0.5 mg	21%
Selenium	12 μg	22%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0.1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.3 g	—
Aspartic acid	0.2 g	—
Beta carotene	10 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	47 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	2 g	—
Glutamic acid	2 g	—
Glycine	0.1 g	—
Histidine	0.1 g	—
Hydroxyproline	0 g	—
Isoleucine	0.1 g	—
Lactose	0 g	—
Leucine	0.3 g	—
Lycopene	0 μg	—
Lysine	0.1 g	—
Maltose	1 g	—
Methionine	0.1 g	—
Monounsaturated fats	3 g	—
Phenylalanine	0.1 g	—
Polyunsaturated fats	0.5 g	—
Proline	0.4 g	—
Retinol	0 μg	—
Serine	0.1 g	—
Starch	14 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.1 g	—
Total omega 3	0 g	—
Total omega 6	0.3 g	—
Tryptophan	0.1 g	—
Tyrosine	0.1 g	—
Valine	0.1 g	—
Vitamin D2	0 μg	—
Vitamin D3	0 μg	—

Burning 363 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

69min
Walking (3.5 mph)
44min
Cycling (moderate)
30min
Running (6 mph)
51min
Swimming laps

Common questions

How many calories are in Vegan French Onion Soup?

One serving of Vegan French Onion Soup (1 serving) has 363 calories, which works out to 52 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Vegan French Onion Soup high in protein?

It provides a solid 10 g of protein per serving (20% of the 50 g daily value), but protein supplies only 12% 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 Vegan French Onion Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 38 g of net carbs and 50% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan French Onion Soup?

2806 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan French Onion Soup?

6.9 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (702 g)

Calories363

% Daily Value*

Total fat 14g	18%
Saturated fat 9g	45%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 2,806mg	122%
Total carbohydrate 41g	15%
Dietary fiber 2.9g	11%
Total sugars 6.9g
Protein 10g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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