Soup, cream of mushroom
Common food
Photo: Wikipedia
Cream of mushroom soup is a velvety, rich bisque made from puréed mushrooms, cream, and a savory broth base. It has a smooth, luxurious texture with an earthy, umami depth from the mushrooms, balanced by a subtle dairy sweetness. Nutritionally, it's a low-calorie option that provides a modest amount of protein and healthy fats for satiety.
Calorie split: 11% protein · 31% carbs · 58% fat
↓ Full nutrition💚 Why it's loved
People adore its comforting, velvety texture and deep, earthy flavor that feels both indulgent and wholesome. It's a versatile base that can be enjoyed on its own, used as a sauce for pasta or proteins, or served as a classic starter in many cuisines.
⚠️ Watch-outs & how to enjoy it better
The primary downside is its high sodium content in many canned or restaurant versions, which can contribute to water retention and elevated blood pressure. Additionally, the cream base adds saturated fat, which should be moderated by those watching their heart health. For a healthier version, opt for low-sodium broth, use half-and-half instead of heavy cream, and pair it with a side of steamed vegetables or lean protein to balance the meal.
Key benefits
- Low in calories at 74 kcal per 100g
- Provides a source of dietary fiber for digestive health
- Contains healthy fats from cream and mushrooms
- Offers a good balance of macronutrients for a light meal
- Rich in umami flavor, reducing need for added salt
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The classic Campbell's Condensed Cream of Mushroom soup, introduced in 1934, became a staple in American kitchens and was famously used by Julia Child as a 'secret ingredient' in her mushroom quiche recipe.
Full nutrition (USDA data · scales with serving)
| Water | 86.3 g |
| Energy | 74.0 kcal |
| Protein | 2.1 g |
| Total lipid (fat) | 4.8 g |
| Carbohydrate, by difference | 5.7 g |
| Fiber, total dietary | 1.2 g |
| Total Sugars | 1.7 g |
| Calcium, Ca | 15.0 mg |
| Iron, Fe | 0.30 mg |
| Magnesium, Mg | 8.0 mg |
| Phosphorus, P | 59.0 mg |
| Potassium, K | 222 mg |
| Sodium, Na | 242 mg |
| Zinc, Zn | 0.32 mg |
| Copper, Cu | 0.19 mg |
| Selenium, Se | 10.3 ug |
| Vitamin C, total ascorbic acid | 1.5 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.25 mg |
| Niacin | 2.1 mg |
| Vitamin B-6 | 0.05 mg |
| Folate, total | 22.0 ug |
| Folic acid | 4.0 ug |
| Folate, food | 18.0 ug |
| Folate, DFE | 25.0 ug |
| Choline, total | 11.6 mg |
| Vitamin B-12 | 0.02 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 60.0 ug |
| Retinol | 39.0 ug |
| Carotene, beta | 210 ug |
| Carotene, alpha | 85.0 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 14.0 ug |
| Vitamin E (alpha-tocopherol) | 0.20 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin K (phylloquinone) | 1.8 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 2.5 g |
| SFA 4:0 | 0.09 g |
| SFA 6:0 | 0.07 g |
| SFA 8:0 | 0.05 g |
| SFA 10:0 | 0.11 g |
| SFA 12:0 | 0.13 g |
| SFA 14:0 | 0.41 g |
| SFA 16:0 | 1.2 g |
| SFA 18:0 | 0.39 g |
| Fatty acids, total monounsaturated | 1.0 g |
| MUFA 16:1 | 0.08 g |
| MUFA 18:1 | 1.1 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.40 g |
| PUFA 18:2 | 0.29 g |
| PUFA 18:3 | 0.03 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.01 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 12.0 mg |
Amino acid profile (per 100g)
Estimated from Restaurant, Latino, black bean soup — USDA does not publish this profile for Soup.
| Tryptophan | 0.04 g |
| Threonine | 0.17 g |
| Isoleucine | 0.16 g |
| Leucine | 0.32 g |
| Lysine | 0.27 g |
| Methionine | 0.10 g |
| Cystine | 0.04 g |
| Phenylalanine | 0.16 g |
| Tyrosine | 0.13 g |
| Valine | 0.20 g |
| Arginine | 0.35 g |
| Histidine | 0.09 g |
| Alanine | 0.35 g |
| Aspartic acid | 0.38 g |
| Glutamic acid | 0.72 g |
| Glycine | 0.58 g |
| Proline | 0.36 g |
| Serine | 0.20 g |
FAQ
Is cream of mushroom soup gluten-free?
Homemade versions are typically gluten-free, but many canned or pre-made versions use wheat flour as a thickener. Always check the label for gluten-containing ingredients.
Can I make it dairy-free?
Yes, you can substitute the cream with full-fat coconut milk, cashew cream, or a dairy-free milk thickened with a roux or blended silken tofu for a similar richness.
What mushrooms work best?
Cremini or button mushrooms are standard for a balanced flavor. For a more intense, earthy taste, use a mix including shiitake, porcini, or wild mushrooms.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.74 kcal/g · 11% calories from protein · 1.2 g fiber · 1.7 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 1.09 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.