Soup, cream of onion, canned, prepared with equal volume water
Whole food · Soups, Sauces, and Gravies
This is a smooth, velvety canned soup made from pureed onions, diluted with water for a lighter consistency. It has a rich, savory flavor with a subtle sweetness from the onions and a creamy, comforting texture. Nutritionally, it's a low-calorie option that provides a small amount of protein and fat, making it a light base for a meal.
Calorie split: 10% protein · 46% carbs · 43% fat
↓ Full nutrition💚 Why it's loved
People love it for its deep, savory onion flavor and silky texture that feels indulgent without being heavy. It's a comforting classic that's incredibly versatile, serving as a quick standalone soup or a flavorful sauce base.
⚠️ Watch-outs & how to enjoy it better
Canned versions can be high in sodium, which may concern those monitoring salt intake. To counteract this, look for low-sodium varieties or dilute it further with water or unsalted broth. Its smooth texture also means it can cause a quicker blood-sugar rise compared to chunkier soups, so pairing it with a protein like chicken or a side of whole-grain bread can help balance the meal.
Key benefits
- Low in calories (44 kcal per 100g)
- Provides a small amount of dietary fiber
- Contains some plant-based protein
- Quick and convenient pantry staple
- Versatile base for other dishes
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The Maillard reaction, which browns onions during caramelization, is what gives this soup its deep, complex flavor even in its canned form.
Full nutrition (USDA data · scales with serving)
| Water | 90.5 g |
| Energy | 44.0 kcal |
| Energy | 184 kj |
| Protein | 1.1 g |
| Total lipid (fat) | 2.2 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 0.40 g |
| Calcium, Ca | 14.0 mg |
| Iron, Fe | 0.26 mg |
| Magnesium, Mg | 2.0 mg |
| Phosphorus, P | 15.0 mg |
| Potassium, K | 49.0 mg |
| Sodium, Na | 380 mg |
| Zinc, Zn | 0.06 mg |
| Copper, Cu | 0.06 mg |
| Manganese, Mn | 0.10 mg |
| Vitamin C, total ascorbic acid | 0.50 mg |
| Thiamin | 0.02 mg |
| Riboflavin | 0.03 mg |
| Niacin | 0.21 mg |
| Pantothenic acid | 0.12 mg |
| Vitamin B-6 | 0.01 mg |
| Folate, total | 3.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 3.0 ug |
| Folate, DFE | 3.0 ug |
| Vitamin B-12 | 0.02 ug |
| Vitamin A, RAE | 6.0 ug |
| Retinol | 0.00 ug |
| Vitamin A, IU | 121 iu |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.60 g |
| SFA 4:0 | 0.02 g |
| SFA 6:0 | 0.01 g |
| SFA 8:0 | 0.01 g |
| SFA 10:0 | 0.01 g |
| SFA 12:0 | 0.02 g |
| SFA 14:0 | 0.06 g |
| SFA 16:0 | 0.31 g |
| SFA 18:0 | 0.16 g |
| Fatty acids, total monounsaturated | 0.86 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.84 g |
| Fatty acids, total polyunsaturated | 0.60 g |
| PUFA 18:2 | 0.55 g |
| PUFA 18:3 | 0.04 g |
| Cholesterol | 6.0 mg |
Amino acid profile (per 100g)
Estimated from Soup, bean with pork, canned, condensed — USDA does not publish this profile for Soup.
| Tryptophan | 0.06 g |
| Threonine | 0.24 g |
| Isoleucine | 0.29 g |
| Leucine | 0.48 g |
| Lysine | 0.40 g |
| Methionine | 0.07 g |
| Cystine | 0.07 g |
| Phenylalanine | 0.33 g |
| Tyrosine | 0.18 g |
| Valine | 0.32 g |
| Arginine | 0.31 g |
| Histidine | 0.15 g |
| Alanine | 0.29 g |
| Aspartic acid | 0.66 g |
| Glutamic acid | 1.1 g |
| Glycine | 0.28 g |
| Proline | 0.27 g |
| Serine | 0.29 g |
FAQ
Can I use this as a substitute for fresh onions in a recipe?
It's not a direct substitute for the texture of chopped or sliced onions, but it's excellent as a flavor base or thickener in sauces, gravies, and casseroles where you want a smooth, integrated onion taste.
How can I reduce the sodium content?
Choose 'low sodium' or 'no salt added' canned versions. You can also dilute the prepared soup with extra water, unsalted broth, or a splash of milk to reduce the sodium per serving while maintaining volume.
Is this soup gluten-free?
Most plain cream of onion soups are gluten-free, but you must always check the label. Some brands use wheat flour as a thickener, which contains gluten.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.44 kcal/g · 10% calories from protein · 0.4 g fiber · 0.0 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 7.76 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.