Soup, French onion
Common food
Photo: Wikipedia
French onion soup is a rich, savory broth built on a foundation of deeply caramelized onions, traditionally topped with a crusty bread crouton and a molten layer of melted Gruyère or Swiss cheese. Its flavor profile is a complex balance of sweet, umami-rich, and slightly tangy notes, with a silky texture from the slow-cooked onions. Nutritionally, it's relatively light at 108 kcal per 100g, offering a modest protein boost from the cheese and bread.
Calorie split: 20% protein · 43% carbs · 37% fat
↓ Full nutrition💚 Why it's loved
People adore French onion soup for its deeply comforting, umami-rich flavor and the satisfying contrast of the gooey, melted cheese over the savory broth. It's a classic French bistro staple that evokes warmth and tradition, often enjoyed as a starter or a light meal.
⚠️ Watch-outs & how to enjoy it better
The high sodium content from broth and cheese can be a concern for those monitoring salt intake, and the bread and cheese can cause blood sugar spikes if not balanced. To counteract this, pair it with a side of lean protein or a salad, and opt for low-sodium broth or reduced-fat cheese. Portion control is key, especially if you're sensitive to dairy or gluten.
Key benefits
- Rich in antioxidants from caramelized onions.
- Provides a good source of protein and calcium from cheese.
- Low in calories per serving compared to cream-based soups.
- Contains prebiotic fiber from onions to support gut health.
- Hydrating and comforting, ideal for cold weather.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The iconic cheese-topped version of French onion soup was popularized in the 1960s at a New York City restaurant called 'Le Pavillon', though the soup itself dates back to the 18th century.
Full nutrition (USDA data · scales with serving)
| Water | 76.7 g |
| Energy | 108 kcal |
| Protein | 5.5 g |
| Total lipid (fat) | 4.5 g |
| Carbohydrate, by difference | 11.8 g |
| Fiber, total dietary | 1.1 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 138 mg |
| Iron, Fe | 0.67 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 99.0 mg |
| Potassium, K | 93.0 mg |
| Sodium, Na | 378 mg |
| Zinc, Zn | 0.67 mg |
| Copper, Cu | 0.04 mg |
| Selenium, Se | 5.3 ug |
| Vitamin C, total ascorbic acid | 2.9 mg |
| Thiamin | 0.12 mg |
| Riboflavin | 0.10 mg |
| Niacin | 0.74 mg |
| Vitamin B-6 | 0.07 mg |
| Folate, total | 25.0 ug |
| Folic acid | 13.0 ug |
| Folate, food | 12.0 ug |
| Folate, DFE | 34.0 ug |
| Choline, total | 5.8 mg |
| Vitamin B-12 | 0.19 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 32.0 ug |
| Retinol | 32.0 ug |
| Carotene, beta | 4.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 7.0 ug |
| Vitamin E (alpha-tocopherol) | 0.12 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 0.90 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.4 g |
| SFA 4:0 | 0.13 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.04 g |
| SFA 10:0 | 0.09 g |
| SFA 12:0 | 0.11 g |
| SFA 14:0 | 0.40 g |
| SFA 16:0 | 1.1 g |
| SFA 18:0 | 0.30 g |
| Fatty acids, total monounsaturated | 1.4 g |
| MUFA 16:1 | 0.09 g |
| MUFA 18:1 | 1.2 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.42 g |
| PUFA 18:2 | 0.35 g |
| PUFA 18:3 | 0.07 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 13.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is French onion soup healthy?
It can be part of a balanced diet, as it's relatively low in calories and provides nutrients like protein and calcium from cheese. However, watch for high sodium and fat content, especially from cheese and broth.
What cheese is used in French onion soup?
Traditional recipes use Gruyère or Swiss cheese, but other melting cheeses like Emmental or even cheddar can be used.
Can I make French onion soup without alcohol?
Yes, you can substitute wine with a splash of vinegar or extra broth, though the flavor may be slightly less complex.
How long does French onion soup last in the fridge?
It can be stored in an airtight container for 3-4 days. Reheat gently on the stove or in the microwave.
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 1.08 kcal/g · 20% calories from protein · 1.1 g fiber · 2.5 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: 4.06 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.