French onion soup

GI 45 · LowGL 4.5 / cup4/10

Low GI

45 GI

GL 4.5 per typical cup (150 g) · GL 3 per 100 g

Logi score 4/10

Contains some protein
High sodium content

French onion soup has a glycemic index of 45 (Low). One typical cup (150 g) adds a glycemic load of 4.5.

Updated Feb 8, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted) · Not medical advice · Report an error

Logi · Manage Insulin Resistance

Lower your blood sugar through smarter food choices

French onion soup is one of the 11,117 foods Logi scores when you photograph a meal — with the portion.

Continue on web

Nutrition Facts (per 100g)

Calories

6.5 g

Carbs

2.1 g

Protein

2.1 g

Fat

per 100g

Calories	55 kcal
Carbohydrates	6.5 g
Sugars (Total)	2.5 g
Natural	2 g
Added	0.5 g
Fiber	0.7 g
Soluble	0.2 g
Insoluble	0.5 g
Protein	2.1 g
Fat	2.1 g
Saturated	1.1 g
Unsaturated	1 g
Sodium	420 mg

Processing Level

65%

Highly Processed

Why this score?

Contains some protein
Provides fiber from onions
Source of calcium from cheese
High sodium content
Contains added sugars and refined bread
Moderate processing level

Allergens

No EU-14 allergen listed

Low-GI recipes on Logi Food Coach

Frequently Asked Questions

What is the glycemic index of French onion soup?

French onion soup has a glycemic index of 45 (Low). One typical cup (150 g) has a glycemic load of 4.5; per 100 g the glycemic load is 3.

Is French onion soup good for people with insulin resistance?

French onion soup has a low glycemic index (45), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.

How does French onion soup affect blood sugar?

French onion soup has a glycemic load of 3 per 100g, which indicates a minimal impact on blood sugar levels.