Soups & sauces

Soup, onion, dry, mix

FDC 171165serving 1 tbsp (8 g)

Source: USDA FoodData Central · Public domain

Original analysis by NutriVerdict

Density 1 · -9 vs Soups & sauces median

Dried onion soup mix scores 1 of 100, landing in the Low band and ranking 56 of 60 among Soups & sauces items. Measured per 100 g of the dry blend, it delivers dietary fiber at 24% DV along with protein at 15% DV, potassium at 15% DV, and magnesium at 14% DV, values driven largely by dehydrated onion and starch.

Cooks stir a tablespoon (8 g) into sour cream for a quick dip or into water for a broth-style soup base, and it doubles as a seasoning for burgers and roasted vegetables. The catch is sodium: 8030 mg per 100 g makes it one of the saltier pantry seasonings, so a little goes a long way. Gravy, au jus, dry is a listed alternative in the same category worth trying if a lower-sodium option is the goal.

See how this score is calculated, build a plate around soup, onion, or compare it with another food.

Source: USDA FoodData Central · Public domain

Fig. 1 · Macronutrient composition
Protein 7.5 g · 10%Carb 65.1 g · 89%Fat 0.3 g · 1%

Percent of calories derived by NutriVerdict from USDA grams

Nutrition facts

NutrientAmount% DV
Calories293 kcal15%
Total fat0.34 g0%
Saturated fat0.09 g0%
Cholesterol0 mg0%
Sodium8030 mg349%
Carbohydrate65 g24%
Dietary fiber6.6 g24%
Sugars4.7 g
Protein7.5 g15%
Potassium721 mg15%
Calcium143 mg11%
Iron1.3 mg7%
Magnesium60 mg14%
Vitamin C3.4 mg4%
Vitamin A1 µg0%
Vitamin E0.13 mg1%

Source: USDA FoodData Central · Public domain

FDC 171165

Original analysis by NutriVerdict

What it is rich in

Nutrients supplying at least 10% of the Daily Value per 100 grams. 20% or more is an excellent source.

Dietary fiber24% DV
Protein15% DV
Potassium15% DV
Magnesium14% DV
Calcium11% DV

Original analysis by NutriVerdict

Versus the soups & sauces median

Nutrient density1 vs 10 median
Protein / 100 g7.5 vs 3.1 median
Fiber / 100 g6.6 vs 0.7 median
Sodium / 100 g8030 vs 1030 median

Original analysis by NutriVerdict

More nutrient-dense swaps

Foods in the same category that score higher on nutrient density.

Gravy, au jus, dryDensity 1 vs 1Gravy, au jus, cannedDensity 1 vs 1Sauce, ready-to-serve, pepper or hotDensity 1 vs 1

Original analysis by NutriVerdict

In the kitchen and how to use it

Dry onion soup mix is dehydrated onion, bouillon and seasoning blended into a fine mix meant to be stirred into hot water and simmered into a savory soup, or whisked into sour cream for a classic onion dip served with potato chips or crudites. Beyond soup and dip, cooks stir a spoonful into pot roast braising liquid, meatloaf mixture, green bean casserole or roasted potatoes for a quick savory-onion flavor without chopping and caramelizing fresh onion. It also works whisked into melted butter and brushed over bread before toasting, or stirred into ground beef for burgers when a stronger savory note is wanted.

Keep the packet sealed in a cool, dry pantry; once opened, transfer any leftover mix to an airtight container so the small flakes don't absorb moisture and clump. Per 100 g, the dry mix carries 65.1g of carbohydrate and 6.6g of fiber, which is 24% of the Daily Value and its highest-ranking nutrient, alongside 15% DV each of protein and potassium and 14% DV magnesium. The actual 8g serving used in a recipe delivers only a fraction of those totals since it's meant to season a full pot of soup or bowl of dip rather than being eaten on its own, so it works best as a compact flavor base to build a broth, dip or braise around rather than a food measured out and eaten by itself.

Frequently asked questions about soup, onion

How many calories are in dry onion soup mix?

It has 293 calories per 100g, and a 1 tbsp serving (8g) works out to roughly 23 calories once measured into a recipe.

Is onion soup mix a source of fiber?

Per 100g the dry mix provides 6.6g of fiber, or 24% of the Daily Value, its highest-ranking nutrient.

What is onion soup mix used for besides soup?

Beyond soup, it's commonly stirred into sour cream for onion dip, mixed into meatloaf, or added to pot roast and green bean casserole.

View the USDA source record