French onion soup is a classic French dish made with sweet onions, beef or chicken stock, wine, and bread. It’s a comforting and flavorful soup that’s perfect for cold weather. Panera Bread offers their take on French onion soup, made with caramelized onions, beef and chicken stock, a touch of wine, and topped with a bread and cheese crouton.
Quick Answer
There are approximately 15-20g net carbs in 1 cup of Panera Bread’s French Onion Soup, depending on exact ingredients and preparation. The bread and cheese crouton adds a significant amount of carbs.
Detailed Nutrition Information on Panera’s French Onion Soup
Here is the detailed nutrition information for 1 cup of Panera Bread’s French onion soup, according to their online nutrition calculator:
| Nutrition Facts | 1 cup |
|---|---|
| Calories | 170 |
| Total Fat | 8g |
| Saturated Fat | 3.5g |
| Trans Fat | 0g |
| Cholesterol | 15mg |
| Sodium | 830mg |
| Total Carbohydrates | 15g |
| Dietary Fiber | 1g |
| Total Sugars | 3g |
| Protein | 7g |
Based on this nutrition data, there are 15g total carbs in 1 cup of Panera’s French onion soup. However, we need to deduct the fiber content to get the net carbs, which gives us approximately 14g net carbs.
Factors Affecting Carb Content
The exact carb count can vary slightly depending on:
- Size of crouton – Some locations may be more generous with the bread/cheese topping
- Ingredients in stock – Carbs can vary slightly between chicken, beef or vegetable stocks
- Wine used – The wine adds trace amounts of carbs
- Serving size – Nutrition data is based on 1 cup serving
Given these factors, the net carbs in a typical serving of Panera’s French onion soup likely ranges from 15-20g per cup.
Comparing to Other French Onion Soups
How does Panera’s version compare to other popular French onion soups?
Panera vs. Ruby Tuesday’s
Ruby Tuesday’s French onion soup has around 13g net carbs per cup, slightly lower than Panera’s. The lower carb count is likely due to a smaller bread crouton topping.
Panera vs. Bistro French Onion Soup
A typical bistro-style French onion soup has about 5-10g net carbs per serving. This lower carb count comes from the lack of a bread crouton topping in a classic bistro preparation.
Panera vs. Homemade
Homemade French onion soup can have anywhere from 5-15g net carbs or more per serving. Using low-carb bread or skipping the bread topping altogether reduces carbs substantially. Home cooks also control the ingredients, which affects the carb count.
Tips for Ordering Lower Carb at Panera
If you’re limiting carbs, here are some tips for ordering French onion soup with reduced carbs when dining at Panera:
- Request no crouton or crouton on the side – Skipping the bread topping removes about 10g of carbs
- Order a bowl instead of bread bowl – The bread bowl adds a significant amount of carbs
- Ask for extra onions – Increasing the ratio of onions to broth gives you more nutrition and flavor for the carbs
- Pair with a low-carb side like seasonal greens instead of bread or chips
With these tweaks, you can enjoy this classic soup while reducing the carb count significantly.
Nutrition Benefits of French Onion Soup
Despite the carbs, French onion soup can still fit into a healthy diet in moderation. Here are some of the nutrition benefits this soup offers:
- Onions – Rich source of flavonoids, antioxidants, vitamin C, folate, and fiber
- Bone broth – Contains collagen, amino acids like glycine and proline, minerals, and vitamins
- Wine – Provides polyphenols, resveratrol, flavonoids, and antioxidants
- Bread – Good source of fiber, B vitamins, and minerals like iron (in whole grain varieties)
Consuming French onion soup along with a balanced diet can provide valuable nutrition from real, minimally processed ingredients.
Preparation Methods and Ingredients
Understanding how French onion soup is made can help explain its carb content and nutrition profile. Here is an overview of key ingredients and preparation steps:
Onions
Onions are the star of French onion soup. they’re cooked low and slow until deeply caramelize to develop their natural sweetness. This brings out the onions’ sweet flavor and transforms their natural sugars into rich, complex flavors.
Soup Base
The onions are simmered in beef and/or chicken stock, which adds savory flavors. Some recipes also include a splash of white wine, which contributes trace amounts of carbs.
Bread and Cheese
Traditional recipes call for a crouton topped with cheese that’s floated on top of each bowl of soup. Common choices include hearty bread like a baguette and cheese like Gruyere or Swiss. This adds carbs from the bread as well as fat and protein from the cheese.
Serving Style
French onion soup can be served in regular bowls, small crocks, or hollowed out bread bowls. Bread bowls add substantially more carbs, up to 30+ grams for the entire bowl.
French Onion Soup Carb Counts on Different Diets
How do the carbs in French onion soup fit into popular diet plans?
Ketogenic Diet
On a keto diet, net carbs are strictly limited, usually to 20-50g per day. One cup of French onion soup takes up a substantial portion of the daily limit, so Keto dieters would need to account for it carefully.
Low Carb Diet
On a basic low-carb diet, a cup of French onion soup represents a moderate carb choice. It can be workable in moderation, especially if the crouton is skipped or limited.
Paleo Diet
Since French onion soup contains bread, it would not be considered Paleo. A Paleo version could be made using thick slices of meat instead of bread on top.
Whole30 Diet
French onion soup is not compliant with the Whole30 program, which restricts dairy, alcohol, and legumes. Soup made with vegetable stock instead of beef could potentially work if served without bread or cheese.
Low FODMAP Diet
Onion is a high FODMAP ingredient, so French onion soup would be avoided or limited on a strict low FODMAP diet. Small portions may be tolerated, especially if made with chicken stock.
French Onion Soup Around the World
French onion soup is beloved worldwide, with many cultural variations:
- France – Often served topped with a crostini and melted Gruyere or Comte cheese.
- Switzerland – Switzerland has its own unique version that’s topped with a cheese frico instead of crouton.
- Vietnam – French onion soup was introduced when Vietnam was part of French Indochina and remains popular, particularly in the south.
- United States – French onion soup has been popular in the U.S. since the 1960s and may be topped with Provolone or Swiss cheese.
No matter where it’s made in the world, French onion soup tends to be a higher carb comfort dish due to the inclusion of bread. But it’s loved for its rich, soul-warming flavors.
Tips for Making Low-Carb French Onion Soup
You can reduce the carb count substantially by making homemade French onion soup with the following substitutions:
- Use vegetable stock or bone broth instead of beef broth
- Skip the crouton, use just cheese topping, or use low-carb bread
- Thicken soup with arrowroot starch instead of flour
- Sweeten onions with stevia drops instead of sugar
- Increase ratio of onions to broth for more flavor from less carbs
- Garnish with fresh herbs like parsley or thyme instead of breadcrumbs
With smart ingredient swaps and adjustments, you can enjoy homemade French onion soup on just about any diet.
Common Questions
Is French onion soup keto?
French onion soup is not inherently keto-friendly due to the high amount of carbs from the bread topping. However, it can be adapted for keto by omitting the bread, using keto-friendly thickeners, and limiting the onion sweeteners.
Is French onion soup gluten free?
Traditional French onion soup contains bread, so it is not gluten free. However, it can easily be made gluten free by using gluten-free bread or omitting the bread entirely.
Is French onion soup vegetarian?
Onion soup made with beef or chicken stock is not vegetarian. However, it can be made vegetarian by using vegetable stock instead.
Is French onion soup Paleo?
French onion soup is not Paleo as it contains bread. A modified Paleo version can be made by topping the soup with sliced meat instead of bread.
Is French onion soup healthy?
In moderation, French onion soup can be part of healthy diet, providing nutrients from bone broth, onions, red wine, and whole grain bread. Limit portion sizes and frequency to keep carbs in check.
Conclusion
Panera Bread’s French onion soup contains approximately 15-20g net carbs per 1 cup serving. This higher carbohydrate count comes mainly from the bread and cheese crouton topping. There are ways to reduce the carbs by modifying the order or making it at home. In moderation, classic French onion soup can still fit into a balanced, healthy diet.
