CAMPBELL'S Condensed French Onion Soup scores 38/100 (Poor) due to its ultra-processed nature and high sodium content, despite a low calorie count.
FoodScore: 38/100 (Poor), indicating a low nutritional density.
Contains 629.17mg of sodium per 100g, contributing significantly to daily intake.
Classified as NOVA 4, meaning it is an ultra-processed food product.
Provides 0.8g of fiber per 100g, a minimal contribution to daily fiber goals.
A single serving contributes 56 calories and 1.61g of protein.
Scores -9 points above the prepared category average (47/100 across 231 foods).
Fiber
0.8g
3% of Daily Value
Protein
1.61g
3% of Daily Value
Added sugar
0.8g
2% of Daily Value
Sodium
629.17mg
27% of Daily Value
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What it brings to the table
Nothing notable — but nothing harmful either.
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What holds it back
Sodium (629.2mg)-2
Ultra-processed (NOVA 4)-10
Why it scores 38
CAMPBELL'S Condensed French Onion Soup receives a FoodScore of 38/100, placing it in the 'Poor' category. This score is primarily driven by its classification as a NOVA 4 ultra-processed food, which incurs a significant penalty. The high sodium content, at 629.17mg per 100g, also negatively impacts the score, contributing a 2-point penalty. While the product is low in calories (56 per 100g) and total fat (0.81g per 100g), it offers minimal beneficial micronutrients, with 0% DV for iron, magnesium, zinc, and most vitamins. The ingredient list includes components like monosodium glutamate and natural flavoring, which are common in ultra-processed foods. Compared to a home-cooked French onion soup made with whole ingredients, this product contains multiple processed components and higher sodium levels, lacking the nutrient density of its homemade counterpart.
Health benefits
What the nutrients in campbell's condensed french onion soup actually do for you, grounded in established dietary science.
Convenient Meal Component
This soup offers a convenient base for meals when time is limited. Its prepared format means minimal effort is required for preparation, making it a practical option for quick lunches or as a starting point for more complex dishes. While not a complete meal on its own, it can be easily heated and served, providing a warm and savory liquid component.
Low Calorie Density
With only 56 calories per 100g, CAMPBELL'S Condensed French Onion Soup is a low-calorie option. For individuals monitoring their caloric intake, this soup can be incorporated into a meal plan without significantly contributing to the daily calorie budget. It can serve as a light appetizer or a flavor enhancer in other recipes, offering taste without a high energy load.
Source of Hydration
As a soup, this product contributes to daily fluid intake. Soups are primarily water-based, and consuming them can help maintain hydration, which is essential for various bodily functions. While not a substitute for plain water, incorporating soups like this can be a way to increase overall fluid consumption throughout the day, especially during colder months.
CAMPBELL'S Condensed French Onion Soup scores 38/100 (Poor) due to its ultra-processed nature and high sodium content, despite a low calorie count.
How to eat it
CAMPBELL'S Condensed French Onion Soup is typically consumed as a warm appetizer or a base for other recipes. It's often diluted with water and heated on the stovetop or in the microwave. A common pitfall is consuming it without considering its high sodium content.
To reduce sodium per serving, consider diluting the soup with extra water or low-sodium broth beyond the package directions.
Pair with a side salad rich in fresh vegetables to add fiber and micronutrients that are minimal in the soup.
Use as a flavorful cooking liquid for braising meats or as a base for casseroles, rather than a standalone meal.
Consider adding sautéed fresh onions and a sprinkle of fresh herbs to enhance flavor and nutrient content.
If using as a dip base, combine with plain Greek yogurt or sour cream to increase protein and reduce overall sodium per bite.
Things to keep in mind
This product contains a high amount of sodium, at 629.17mg per 100g, which can be a concern for individuals monitoring their blood pressure or those advised to follow a low-sodium diet. The ingredient list includes monosodium glutamate (MSG), a flavor enhancer, which some individuals report sensitivity to. Allergens declared on the label include wheat, milk, and soy, making it unsuitable for individuals with allergies to these ingredients. Due to its ultra-processed nature and high sodium, it should be consumed in moderation, especially by children or individuals with pre-existing health conditions sensitive to sodium intake.
Is CAMPBELL'S Condensed French Onion Soup a healthy choice?
CAMPBELL'S Condensed French Onion Soup scores 38/100 (Poor) on FoodScore. It is an ultra-processed food with a high sodium content (629.17mg per 100g) and offers minimal micronutrients. While low in calories, it is not considered a healthy choice for regular consumption due to its nutritional profile.
How does CAMPBELL'S French Onion Soup compare to a homemade version?
Compared to a homemade French onion soup, CAMPBELL'S version is significantly higher in sodium and contains various processed ingredients like yeast extract and monosodium glutamate. A homemade version typically uses fresh ingredients, allowing for control over sodium and the absence of ultra-processed components, offering a more nutrient-dense option.
What is 'natural flavoring' in this soup?
'Natural flavoring' is a broad term for substances derived from natural sources (like plants or animals) that are added to food for flavor rather than nutritional value. In ultra-processed foods like this soup, it contributes to the overall flavor profile without adding significant nutrients. The specific components are not disclosed on the label.
What is a recommended portion size for this soup?
The serving size is not explicitly stated in grams, but the nutritional values are per 100g. Given the high sodium content, it's advisable to consume this soup in smaller portions or dilute it to manage sodium intake. For example, a 100g portion already provides a significant amount of sodium for the day.
Can I use this soup as a base for other recipes?
Yes, CAMPBELL'S Condensed French Onion Soup can be used as a base for other recipes, such as casseroles or as a flavoring agent for meats. However, be mindful of the added sodium it will contribute to your dish. Consider adjusting other salty ingredients in your recipe accordingly to avoid excessive sodium.
How does this compare to other canned soups like Progresso?
While both CAMPBELL'S and Progresso offer a range of canned soups, their nutritional profiles can vary significantly by SKU. This CAMPBELL'S French Onion Soup is notable for its high sodium and ultra-processed classification. When comparing, always check the specific nutrition facts panel for sodium, added sugars, and fiber content of the individual Progresso product you are considering, as some may offer lower sodium or more whole ingredients.