🧪 Nutrition Facts
- Calories 210.9
- Total Fat 10.0 g
- Saturated Fat 6.0 g
- Cholesterol 31.4 mg
- Sodium 949.1 mg
- Potassium 176.7 mg
- Total Carbohydrate 17.0 g
- Dietary Fiber 2.0 g
- Sugars 5.0 g
- Protein 12.0 g
- Vitamin A 0.0 IU
- Vitamin B-12 0.0 µg
- Vitamin B-6 0.0 mg
- Vitamin C 0.0 mg
- Vitamin D 0.0 IU
- Vitamin E 0.0 mg
- Calcium 293.6 mg
- Copper 0.0 mg
- Folate 0.0 µg
- Iron 1.0 mg
- Magnesium 0.0 mg
- Manganese 0.0 mg
- Niacin 0.0 mg
- Pantothenic Acid 0.0 mg
- Phosphorus 0.0 mg
- Riboflavin 0.0 mg
- Thiamin 0.0 mg
- Zinc 0.0 mg
Note: Nutrition information comes from the USDA Food Central Database. Daily values are based on a 2,000 calorie per day diet (FDA). Actual requirements vary by individual. Use at your own risk.
📋 Nutrition Summary
With 210.9 calories per serving (1 Serving (285.0g)), French Onion Soup is a moderately calorie-dense food worth tracking if you're managing your intake. The majority of its calories come from fat (10.0g, 43.7% of calories), including 6.0g of saturated fat. One thing to note: a single serving contains 949.1mg of sodium (41% of the daily recommended limit), which is significant if you're watching your salt intake.
🏷️ Diet & Nutrition Tags
Tags are generated automatically from USDA nutrition data using standard dietary thresholds. They are for general guidance only and are not medical advice.
📝 Ingredients
Vegetable Soup Broth (water, Cooked Vegetables [carrots, Onions, Celery], Sugar, Brown Sugar, Corn Oil, Potato Flour, Salt, Flavors, Carrot Powder), Onions, Swiss Cheese (pasteurized Milk, Bacterial Culture, Salt, Microbial Enzyme, May Contain Part Skim Milk, Calcium Chloride), Croutons (enriched Flour [wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid], Organic Sugar, Salt, Sunflower Oil, Yeast), Flavor (hydrolyzed Corn Protein and Soy Proteins, Natural and Artificial Flavor, Autolysed Yeast Extract, Salt, Soybean Oil), Enriched Flour (wheat Flour, Niacin, Reduced Iron, Thiamine Mononitrate, Riboflavin, Folic Acid), Salt, Caramel Color, Cellulose Gum, Garlic, Cellulose (anti-Caking Agent), Spices.
🔬 Ingredient Analysis
Artificial Colours: Caramel Color
Emulsifiers / Stabilisers: Cellulose Gum
Flavour Enhancers: Yeast Extract, Hydrolyzed Corn Protein, Artificial Flavor
Fortification / Enrichment Agents: Reduced Iron, Niacin, Thiamine Mononitrate, Riboflavin, Folic Acid
Detected additives are based on the ingredient list in the USDA Food Central Database. Always read the full product label as formulations can change. Presence of these ingredients does not necessarily indicate a health risk — consult a healthcare professional for personalised dietary advice. Fortification agents are synthetic vitamins or minerals added to restore nutrients lost during processing or to boost nutritional content. They are added for public health reasons and are widely considered safe.
🤖 AI Nutrition Coach
AI POWEREDAsk anything about French Onion Soup — how it fits your diet, what to pair it with, or how it compares nutritionally.
📊 % Daily Value
The following shows how one serving of French Onion Soup contributes to the recommended daily intake for key nutrients, based on a 2,000 calorie diet.
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 210.9 kcal | 10.5% |
| Total Fat | 10.0 g | 13% |
| Saturated Fat | 6.0 g | 30% |
| Cholesterol | 31.4 mg | 10% |
| Sodium | 949.1 mg | 41% ⚠️ |
| Total Carbohydrate | 17.0 g | 6% |
| Dietary Fiber | 2.0 g | 7% |
| Total Sugars | 5.0 g | 10% |
| Protein | 12.0 g | 24% |
| Calcium | 293.6 mg | 23% ✅ |
| Iron | 1.0 mg | 6% |
| Potassium | 176.7 mg | 4% |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. ✅ marks ≥20% DV (FDA "good source" threshold); ⭐ marks ≥100% DV (a full day's value).
🔥 Calorie Analysis
French Onion Soup accounts for 10.5% of a standard 2,000 calorie daily diet per serving. The majority of the calories for this food comes from fat. Fat makes up 43.7% of the calories.
🏃 Exercise Burn Time
How long would it take to burn off the 210.9 calories in French Onion Soup? The table below shows burn time for a 170-pound person doing common exercises.
| Exercise | Minutes to Burn |
|---|---|
| Running: 10 minutes per mile | 15.9 min |
| Walking: 17 minutes per mile | 36.4 min |
| Cycling (Low Intensity) | 23.1 min |
| HIIT | 19.5 min |
| House Cleaning | 57.0 min |
Find more information on calories burned doing popular exercises.
💬 Nutrition Q&A: French Onion Soup
Is French Onion Soup good for weight loss?
At around 211 calories per serving with 12g of protein, this soup can fit into a weight loss plan, though the sodium content at 949mg is quite high. The decent protein-to-calorie ratio helps with satiety, but you'd want to balance this with lower-sodium choices throughout the day.
Is French Onion Soup good for muscle building?
With 12g of protein per serving, French onion soup provides a modest protein contribution, but it's not ideal as a primary muscle-building food. You'd want to pair it with additional protein sources to meet higher protein needs for strength training.
Is French Onion Soup good post-workout fuel?
This soup isn't an optimal post-workout choice since it lacks the carbs and protein ratio typically needed for recovery. While it has some protein and carbs, you'd be better served by a meal with more substantial carbohydrates and protein to replenish muscles and glycogen stores.
Is French Onion Soup heart-healthy?
The high sodium content at 949mg per serving is a drawback for heart health, as excess sodium can raise blood pressure. On the positive side, the saturated fat is moderate at 6g, and the cholesterol is quite low, making those aspects relatively heart-friendly.
What should I watch out for with French Onion Soup?
The sodium level of 949mg per serving is the main concern—that's about 41% of the daily limit in one bowl. Additionally, the croutons and enriched flour add refined carbs without much fiber (only 2g), so this won't keep you full for long.
Nutrition Q&A answers are based on USDA nutritional data and are for general informational purposes only. They are not a substitute for professional dietary or medical advice.
