Know what’s on your plate
Onion soup
Calories & nutrition facts
dry, mix
Nutrition facts
Per 100 g% DV- Calories 293 kcal —
- Protein 7.5 g 15%
- Carbohydrate 58 g 21%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 6.6 g 24%
- Sugars 4.7 g —
- Sodium 8031 mg 349%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 1 µg 0%
- Vitamin C 3.4 mg 4%
- Vitamin D 0 µg 0%
- Vitamin E 0.13 mg 1%
- Vitamin K 1.4 µg 1%
- Thiamin (B1) 0.28 mg 23%
- Riboflavin (B2) 0.27 mg 21%
- Niacin (B3) 1.5 mg 9%
- Pantothenic acid (B5) 0.85 mg 17%
- Vitamin B6 0.58 mg 34%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
- Choline 28.4 mg 5%
Minerals
- Calcium 143 mg 11%
- Iron 1.3 mg 7%
- Magnesium 60 mg 14%
- Phosphorus 211 mg 17%
- Potassium 721 mg 15%
- Zinc 1.1 mg 10%
- Copper 0.35 mg 39%
- Manganese 0.67 mg 29%
- Selenium 5 µg 9%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 293 | 7.5 g | 59 g | 0.3 g |
| 1 × serving 1 tbsp | 7.5 g | 22 | 0.6 g | 4.4 g | 0 g |
| 1 × packet | 39 g | 114 | 2.9 g | 23 g | 0.1 g |
| 2 × serving 1 tbsp | 15 g | 44 | 1.1 g | 8.8 g | 0.1 g |
| ½ × serving 1 tbsp | 3.8 g | 11 | 0.3 g | 2.2 g | 0 g |
| 3 × serving 1 tbsp | 22.5 g | 66 | 1.7 g | 13 g | 0.1 g |
| 4 × serving 1 tbsp | 30 g | 88 | 2.2 g | 18 g | 0.1 g |
Similar foods
- French onion souphomemade, with bread and cheese82 kcal / 100 g
- Cream of onion soupcanned, condensed88 kcal / 100 g
- Clear onion soupwith meat stock27 kcal / 100 g
- Onion gravydry, mix322 kcal / 100 g
- Onion cream soupdry mix56 kcal / 100 g
- Potato soupinstant, dry mix343 kcal / 100 g
- Tomato soupdry, mix, prepared with water38 kcal / 100 g
- Leek soupdehydrated377 kcal / 100 g
- Chicken noodle soupdry, mix377 kcal / 100 g
- Dried onionraw309 kcal / 100 g
Questions about Onion soup
How do you stop onion soup mix going lumpy?
Whisk the powder into a little cold water first to make a smooth paste, then gradually whisk in the rest of the liquid. Bring it to a simmer, stirring, until the soup thickens.
What can you make with onion soup mix besides soup?
Stir it into sour cream or thick yoghurt for a savoury dip, or mix a little into meatloaf, burger mince or a casserole. It is salty, so taste the dish before adding extra salt.
How do you make onion soup dip?
Stir the mix into sour cream and chill it for at least 30 minutes so the dried onion softens and the flavour spreads through the dip. Serve with crisps or cut vegetables.
How should you store onion soup mix after opening?
Seal it in an airtight container in a cool, dry cupboard; moisture makes the powder clump. Use a clean, dry spoon and follow any storage instructions on the packet.
Can you use onion powder instead of onion soup mix?
Onion powder supplies onion flavour but usually lacks the salt, stock flavour and thickening ingredients in soup mix. For a closer substitute, combine onion powder with stock powder and a little cornflour, then season cautiously.
Is onion soup the same as French onion soup?
Not necessarily: onion soup mix is usually a dried seasoning or instant soup base, while French onion soup is a cooked dish of softened onions and stock, often served with toasted bread and melted cheese. The mix can season a homemade onion soup, but it is not the same dish.
How much onion soup mix is in a typical portion, and is it salty?
A tablespoon is a practical starting portion for seasoning a dish; it provides 602 mg of sodium. Because the mix is concentrated and salty, use it sparingly and taste before adding salt.
Source: USDA FoodData Central 171165 · per 100 g · carbohydrate per EU label, fibre excluded
