I’m Kayla, and I love French onion soup. The smell hits first—sweet onions, beefy broth, that gooey cheese. It feels like a hug. But you know what? That hug can be salty. Like, really salty.
If you’re curious about the exact numbers behind that salty hug, I broke them down in detail in my full French onion soup nutrition guide.
Let me explain what I tried, what the labels said, and how it felt in my body after. I’ll keep it real. I’ll keep it simple.
What I actually ate this month
I didn’t guess. I ate these myself. Different days. Cold week. Cozy kitchen.
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Panera, cup size: The little cup warmed me right up. My receipt listed it as “Bistro French Onion.” The nutrition sheet at the store showed about 150 calories for the cup. Sodium was close to 960 mg. That number jumped at me. Taste? Sweet onions, a little wine note, light cheese on top. Not heavy. I still got thirsty all afternoon.
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Trader Joe’s Frozen French Onion Soup: I baked one at home on a Wednesday night. The box in my freezer said about 200 calories per tray and around 780 mg sodium. Cheese gets melty and stretchy. It felt rich, but the broth ran a bit salty for me. I ate an orange after. My mouth wanted sweet.
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Campbell’s Condensed French Onion Soup (the little can): I made it with water, not broth. The can said 60 calories per half cup condensed and about 790 mg sodium. Prepared, one cup lands near 90 calories. Thin body. Nice onion flavor, not much cheese, since it’s just soup. I added a slice of toasted bread and a sprinkle of shredded Swiss. That made it feel “real,” but the salt still came through.
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Local bistro bowl (date night): The menu posted a little over 600 calories for the full bowl. Big crouton raft, heavy Gruyère cap—like a lid. Amazing smell, deep brown broth, silky onions. It ate like a meal. I slept hot from the salt though. My ring felt tight. Worth it? Sometimes, yes.
Planning my next date night in Elgin usually begins with a steaming bowl of French onion soup, but choosing the post-dinner fun can turn into a guessing game. I solve that by checking the local roundup at Skip The Games Elgin, which serves up straightforward suggestions for nightlife, events, and unique hangouts so you can spend less time debating and more time enjoying the evening.
When the soup alone doesn’t cut it, I like to balance things with smaller nibbles—think herby chips, mini croque bites, or even a handful of olives; I share my favorites in this messy, happy review of real French snacks.
If you want to see how an authentic French café frames its own spin on the classic, peek at La Petite France for menu ideas and drool-worthy photos.
The big surprise (or not): Salt, not fat
Here’s the thing. French onion soup looks cheesy, so you’d think fat is the big deal. Not always. The numbers that keep popping? Sodium. Bowls run near or over 1,000 mg fast. Some go much higher. For a numbers-only look, the Eat This Much calorie chart lays it out ingredient by ingredient. A cup at fast-casual spots sits around 150 to 300 calories. A full restaurant bowl with bread and cheese can land 500 to 700 calories. Protein is okay, not huge. Carbs come from the bread. Sugar is mostly from the onions themselves.
And my body felt it. Thirst. Puffy fingers. Cravings after. That’s how I knew the label and my day were talking.
How I make mine at home (and why it helps)
I cook onions low and slow in a wide pot. A little butter. A pinch of salt. Stir, stir, stir. The house smells sweet and cozy. I splash a bit of white wine, then add low-sodium beef broth (or veggie broth if we’re out). Bay leaf, thyme, a whisper of black pepper.
If you’ve ever worried about burning or under-developing those onions, this detailed how-to on proper onion caramelization breaks down timing, color cues, and pan tricks so your onions turn out jammy-sweet every single time.
If you’re more of a by-the-book cook, I really like to skim this classic French onion soup recipe for reference and ratio checks before I start.
Then I do a simple top:
- One small slice of toasted baguette (or a thin whole-grain slice)
- About 1 ounce of grated Swiss or Gruyère
For a deep dive into which melty tops perform best, my comparison of the best cheeses for French onion soup ranks flavor, meltability, and nutrition, helping you pick the perfect lid for your bowl.
My bowl usually lands near:
- 300 to 350 calories
- 12 to 16 grams protein
- 30 to 35 grams carbs (depends on the bread)
- 600 to 800 mg sodium (low-sodium broth is key)
Not perfect. But it sits lighter. I don’t get that “salt hangover” later.
Little tweaks that make a big difference
- Use low-sodium broth. It matters more than you think.
- Go lighter on cheese: ¾ ounce still melts nice.
- Swap Gruyère with part-skim Swiss to save a bit on fat.
- Toast thinner bread. A big hunk soaks up broth and adds sodium from the cheese on top.
- Add mushrooms for body and umami. It tastes “beefier” without more salt.
- A tiny splash of balsamic brings sweetness, so you don’t chase more cheese.
- If you like miso for depth, add just a pinch. It’s tasty, but salty—so easy does it.
If you’re hunting for more salt-savvy strategies straight from a French kitchen, my in-depth low-sodium cooking tips guide walks through spice swaps and flavor boosters that keep taste high while sodium stays in check.
Honestly, I learned to season at the end. The flavors bloom as it simmers; you might need less salt than you think.
Taste vs. numbers: how I choose
- Quick lunch? I grab the Panera cup and chug water after. I add a side salad with lemon.
- Movie night at home? Trader Joe’s tray is cozy. I split it and add roasted veggies. That helps the salt hit.
- Budget night? Campbell’s can with a DIY cheese toast works. It’s light on calories, but I still count the sodium.
- Special night out? The bistro bowl is a treat. I share. Or I skip the second drink, since I know the salt load is high.
Do I contradict myself? A little. I love the cheesy lid. But my week runs better when I save that for Friday.
How it made me feel, for real
Homemade days: steady energy, no bloat. Store-bought nights: warm and happy, then thirsty later. Restaurant bowl: joy first, then a nap. I’m not judging it. I’m just telling you the pattern I see.
Would I recommend it?
Yes—with eyes open. French onion soup is comfort in a bowl. But it’s a sodium bomb if you’re not careful. If you’re watching salt or blood pressure, choose a cup, drink water, and ask for cheese on the lighter side. Or make it at home with low-sodium broth. That’s my sweet spot.
Craving something sweet after all that savory salt? My taste test of a delightfully tangy French cheesecake might give you ideas for dessert without overloading on salt.
You know what? The best spoon is the one that fits your day. I’ll keep making mine on Sundays, freezing a few jars, and saving the big cheesy lid for when I need a win.