Dry soup mix is concentrated. Per 100 g of powder it lists 293 kcal and 8030 mg sodium. A typical packet is 30–60 g and serves 2–4 cups when prepared with water. The per-100 g values overstate real intake by 5–10 times. Always log the prepared bowl, not the powder weight.
How should I track Onion Soup, dry, mix?
Onion Soup, dry, mix is high in fiber. Prepared foods like Onion Soup, dry, mix can be tricky to track because the actual serving you get often differs from the label. Restaurant and deli portions are typically 30–50% larger than the stated serving size. A meta-analysis of dietary reporting (Wehling & Lusher, Am J Clin Nutr 2021) found that people underreport calorie intake by 25–30% on average — and prepared meals are a major contributor. The safest approach: weigh your actual portion as served. Also note that homemade and store-bought versions of the same dish can differ significantly in calories due to cooking methods and ingredients used.