Soup, onion
Category: Soups, Sauces, & Gravies State: Canned Method: Condensed
Nutrition Highlights
Serving Size
Calories
57
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 33 (58.1%) |
| Fat | 16 (27.8%) |
| Protein | 15 (26.6%) |
| Total | 57 (100%) |
Serving: 0 cup (4 fl oz) [123g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 106 (86.4%) |
| Carbohydrate | 8.2 (6.7%) |
| Protein | 3.8 (3.1%) |
| Ash | 3.1 (2.5%) |
| Fat | 1.7 (1.4%) |
| Total | 123 (100%) |
Serving: 0 cup (4 fl oz) [123g]
Benefits
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Rich in quercetin, an antioxidant that may reduce risk of heart disease and cancer
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Contains prebiotic fiber that feeds beneficial gut bacteria and promotes digestive health
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Good source of vitamin C which supports immune function and collagen production
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Provides manganese which is important for bone health, metabolism and antioxidant protection
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Low in calories and sodium making it a healthy choice for those watching their weight or salt intake
Risks
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High in sodium which can increase blood pressure if consumed in large quantities
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Contains few nutrients other than sodium due to processing and condensing
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May contain preservatives like BPA which have been linked to health issues
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Low in fiber and whole foods
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Provides calories but little nutritional value
Additional Information
Soup, onion, canned, condensed is a popular food product that offers several nutritional benefits. However, it is important to note that there are also some risks associated with consuming this item. Let's explore both aspects in detail.
Starting with the nutritional benefits, soup, onion, canned, condensed can be a valuable addition to a balanced diet. Onions, the primary attribute of this product, are low in calories and fat while being rich in essential nutrients. They are an excellent source of vitamin C, which supports the immune system, and vitamin B6, which is necessary for brain development and function. Onions also provide dietary fiber, which aids in digestion and helps maintain a healthy weight.
Additionally, soup, onion, canned, condensed often contains other vegetables, such as carrots, celery, and tomatoes, which contribute to its nutritional profile. These vegetables offer a wide range of vitamins, minerals, and antioxidants. Carrots, for example, are packed with beta-carotene, a precursor to vitamin A, which promotes healthy vision. Celery is a good source of vitamin K, which plays a role in blood clotting, and tomatoes provide lycopene, a powerful antioxidant that may reduce the risk of certain cancers.
Moreover, canned soups are often fortified with added nutrients, such as iron and calcium. This fortification can be beneficial, especially for individuals who struggle to meet their daily nutrient requirements. Iron is essential for carrying oxygen in the blood, while calcium is crucial for maintaining strong bones and teeth.
However, it is important to consider the risks associated with consuming soup, onion, canned, condensed. One significant concern is the high sodium content often found in canned soups. Excessive sodium intake can lead to high blood pressure, heart disease, and stroke. It is crucial to read nutrition labels and choose low-sodium or reduced-sodium options whenever possible. Additionally, some canned soups may contain added sugars or unhealthy fats, which can contribute to weight gain and other health issues. Opting for soups with minimal added sugars and fats is recommended.
Another consideration is the potential loss of nutrients during the canning and processing of the soup. While canned soups can retain some of the original nutritional value, certain vitamins, such as vitamin C, may be partially lost due to heat exposure. However, the overall nutrient content can still be beneficial, especially when compared to consuming no vegetables at all.
In conclusion, soup, onion, canned, condensed offers several nutritional benefits, primarily derived from the onions and other vegetables present in the product. These vegetables provide essential vitamins, minerals, and antioxidants. Additionally, canned soups are often fortified with added nutrients. However, it is important to be cautious of the high sodium content and potential added sugars or unhealthy fats in some canned soups. Reading labels and choosing low-sodium, reduced-sugar, and low-fat options can help mitigate these risks. Overall, soup, onion, canned, condensed can be a nutritious addition to a well-balanced diet when consumed in moderation and with attention to the product's specific attributes.