Soup, onion, dry, mix
Whole food · Soups, Sauces, and Gravies
Photo: Wikipedia
This is the humble, dehydrated onion soup mix—a pantry staple of concentrated umami. It rehydrates into a thin, savory broth with a deep, sweet onion flavor and a slightly powdery texture. Nutritionally, it's a low-fat, high-carb ingredient that packs a surprising amount of fiber.
Calorie split: 10% protein · 89% carbs · 1% fat
↓ Full nutrition💚 Why it's loved
People love it for its unmatched convenience and potent, savory flavor that can transform a simple dish. It's a nostalgic comfort food and the secret behind many classic casseroles and dips.
⚠️ Watch-outs & how to enjoy it better
The primary concern is typically very high sodium content, which can be problematic for those monitoring blood pressure. To counteract this, use only half the packet, dilute with extra water, or seek low-sodium versions. The high carbohydrate content can also cause blood-sugar spikes; pairing it with protein or fat (like cheese or sour cream in a dip) can help mitigate this.
Key benefits
- Extremely long shelf life
- Adds instant depth and savoriness to dishes
- Low in fat and a source of dietary fiber
- Convenient base for quick soups and gravies
- Cost-effective flavor enhancer
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The most famous commercial version, Lipton Onion Soup Mix, was introduced in 1952 and its recipe has remained largely unchanged.
Full nutrition (USDA data · scales with serving)
| Water | 3.8 g |
| Energy | 293 kcal |
| Energy | 1227 kj |
| Protein | 7.5 g |
| Total lipid (fat) | 0.34 g |
| Ash | 23.3 g |
| Carbohydrate, by difference | 65.1 g |
| Fiber, total dietary | 6.6 g |
| Total Sugars | 4.7 g |
| Calcium, Ca | 143 mg |
| Iron, Fe | 1.3 mg |
| Magnesium, Mg | 60.0 mg |
| Phosphorus, P | 211 mg |
| Potassium, K | 721 mg |
| Sodium, Na | 8031 mg |
| Zinc, Zn | 1.1 mg |
| Copper, Cu | 0.35 mg |
| Manganese, Mn | 0.67 mg |
| Selenium, Se | 5.0 ug |
| Vitamin C, total ascorbic acid | 3.4 mg |
| Thiamin | 0.28 mg |
| Riboflavin | 0.27 mg |
| Niacin | 1.5 mg |
| Pantothenic acid | 0.85 mg |
| Vitamin B-6 | 0.58 mg |
| Folate, total | 0.00 ug |
| Folic acid | 0.00 ug |
| Folate, food | 0.00 ug |
| Folate, DFE | 0.00 ug |
| Choline, total | 28.4 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 1.0 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 9.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 15.0 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 27.0 ug |
| Vitamin E (alpha-tocopherol) | 0.13 mg |
| Vitamin E, added | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.66 mg |
| Tocopherol, delta | 0.28 mg |
| Tocotrienol, alpha | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 0.00 iu |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 1.4 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.09 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 13:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.06 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.01 g |
| SFA 22:0 | 0.01 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.07 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.01 g |
| MUFA 18:1 | 0.06 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.16 g |
| PUFA 18:2 | 0.15 g |
| PUFA 18:3 | 0.01 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.01 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 | 0.00 mg |
| Phytosterols | 0.00 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 it as a dry rub for meat?
Yes, it's excellent as a dry rub for roasts, chicken, or burgers. The dehydrated onions will rehydrate and caramelize during cooking, adding great flavor.
Is it gluten-free?
Most major brands are, but you must check the label. Some mixes may contain wheat flour as a thickener or anti-caking agent.
What's the difference between this and French onion soup?
This is the dry mix. French onion soup is the finished dish, which requires this mix (or fresh onions) plus beef broth, bread, and melted cheese.
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 2.93 kcal/g · 10% calories from protein · 6.6 g fiber · 4.7 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: 11.14 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.