Quick Answer
Cream of mushroom soup can have a moderate amount of carbs, depending on the brand and recipe. A 1 cup serving of condensed canned cream of mushroom soup typically provides around 15-20 grams of carbs. Homemade cream of mushroom soup may have slightly less carbs if made with low-carb ingredients. The carb count can add up quickly if consuming large portions or using cream of mushroom soup in recipes like casseroles. Choosing low-carb alternatives can help reduce the carb content.
Evaluating the Carb Content of Cream of Mushroom Soup
When evaluating the carb content of cream of mushroom soup, there are a few key factors to consider:
Type of Cream of Mushroom Soup
- Condensed – Canned, condensed cream of mushroom soup tends to be higher in carbs with around 15-20 grams per 1 cup serving. Popular brands like Campbell’s contain about 18 grams of carbs per serving.
- Ready-to-serve – Cream of mushroom soup sold in cartons as ready-to-serve has slightly less carbs, around 10-15 grams per 1 cup serving. The added water or milk used to prepare condensed soup contributes to the higher carb count.
- Homemade – Homemade cream of mushroom soup can potentially be lower in carbs if made with low-carb ingredients. Substituting cauliflower or almond milk for higher carb ingredients may reduce the carb content to around 5-10 grams per serving.
Ingredients
The main ingredients in cream of mushroom soup impact the net carb count:
- Mushrooms – Mushrooms contain around 3-5 grams of carbs per cup, so recipes with more mushrooms will be higher in carbs.
- Thickening agents – Flour, cornstarch, wheat-based thickeners add more carbs, while xanthan gum or almond flour can reduce carbs.
- Dairy – Milk and cream contain lactose sugars which contribute to the carb total. Low-carb milk alternatives like almond milk have fewer carbs.
- Vegetables – Onions, carrots and celery boost the carb count slightly. Low-carb veggies like cauliflower or zucchini can lower carbs.
Serving Size
Larger serving sizes of cream of mushroom soup will result in a higher carbohydrate intake. A typical 1 cup serving may have 15-20 grams of carbs, while a 2 cup serving could double that amount. Consuming cream of mushroom soup in casseroles, over vegetables, or as a sauce for chicken may significantly increase total carb intake.
Carb Count per Serving of Popular Cream of Mushroom Soups
Here is the carb count for 1 cup serving sizes of some popular varieties of cream of mushroom soup:
| Cream of Mushroom Soup (1 cup serving) | Total Carbs |
|---|---|
| Campbell’s Condensed Cream of Mushroom Soup | 18g |
| Campbell’s Healthy Request Cream of Mushroom Soup | 12g |
| Progresso Cream of Mushroom Soup | 17g |
| Pacific Foods Organic Creamy Mushroom Soup | 7g |
| Imagine Organic Cream of Mushroom Soup | 9g |
| Homemade with Low-Carb Ingredients | 5-10g |
As shown, condensed cream of mushroom soups like Campbell’s and Progresso tend to be higher in carbs, around 15-18 grams per serving. Organic, ready-to-serve soups like Pacific Foods and Imagine are lower in carbs. Homemade soup made with low-carb ingredients has the potential to be lowest in carbs.
Tips for Reducing Carbs in Cream of Mushroom Soup
Here are some suggestions for lowering the carb content when making or consuming cream of mushroom soup:
Choose Low-Carb Thickeners
Using flour or cornstarch to thicken cream of mushroom soup adds extra carbs. Substitute with lower-carb options like:
- Xanthan gum – Adds thickness with minimal carbs
- Almond flour – Lower in carbs than wheat-based flours
- Cauliflower rice – Provides thickness when blended
- Pureed low-carb vegetables like zucchini or eggplant
Use Low-Carb Dairy
Replacing heavy cream or milk with lower carb alternatives reduces lactose sugars:
- Unsweetened almond milk
- Coconut milk
- Heavy whipping cream
- Full-fat Greek yogurt
Increase Low-Carb Vegetables
Bump up the mushrooms and add in more low-carb veggies like:
- Cauliflower
- Broccoli
- Spinach
- Zucchini
- Green beans
Moderate Portions
Stick to sensible 1 cup portions when possible or dilute cream of mushroom soup with cauliflower rice or extra veggies to reduce carb density.
Avoid Thickening with Flour
When using cream of mushroom soup in casseroles or gravy, avoid flour-based thickeners. Use xanthan gum or whisk in an egg instead.
Is Cream of Mushroom Soup Keto-Friendly?
Cream of mushroom soup can potentially fit into a keto diet, but it depends on the carb count per serving. To stay within keto guidelines of 50 grams of carbs per day, the soup should have no more than 5-10 grams of net carbs per serving.
Some tips for making cream of mushroom soup keto:
- Use low-carb thickeners – xanthan gum, psyllium husk powder, almond flour
- Cook with olive oil or butter instead of vegetable oils
- Add meat for extra fat and protein like crumbled sausage or bacon
- Use full-fat coconut milk or heavy cream
- Flavor with onions, garlic, mushrooms and low-carb veggies
- Avoid onions, carrots and other starchy vegetables
- Moderate portion sizes to keep carbs low
With some modifications, cream of mushroom soup can fit into a keto-friendly diet. Look for recipes with no more than 5-10 net grams of carbs per serving.
Cream of Mushroom Soup Nutrition Facts
Here is the nutrition information for a 1 cup serving of Campbell’s condensed cream of mushroom soup versus a homemade version with lower carb ingredients:
| Nutrient | Campbell’s (1 cup) | Homemade Low-Carb (1 cup) |
|---|---|---|
| Calories | 300 | 140 |
| Fat | 24g | 12g |
| Carbs | 18g | 8g |
| Fiber | 2g | 3g |
| Sugar | 5g | 4g |
| Protein | 4g | 5g |
The homemade version is significantly lower in calories, fat, and carbs compared to the condensed canned soup. The fiber is slightly higher with the homemade version which helps reduce net carbs.
Based on this nutrition comparison, homemade cream of mushroom soup made with low-carb, whole food ingredients is the better choice if watching carbs or calories. But canned soup can still fit into a moderately low-carb diet in sensible portions.
Low-Carb Substitutes for Cream of Mushroom Soup
To further reduce carbs, there are several substitutes that can be used in place of cream of mushroom soup:
Cauliflower Mushroom Soup
Blend riced cauliflower with sautéed mushrooms, chicken or vegetable broth, spices, and cream cheese or heavy cream to create a keto-friendly faux cream of mushroom soup with only about 5 grams net carbs per serving.
Mushroom Stroganoff
Sautéed mushrooms and onions in a tomato-based sauce flavored with garlic, parsley, mustard and sour cream makes for an excellent low-carb stroganoff sauce substitute. Serve over zoodles or cauliflower rice.
Tofu Mushroom Gravy
Puréed tofu, mushrooms, onions, garlic, broth and herbs can replicate the thickness of cream soup with about 3 grams net carbs per 1/2 cup. Use as a sauce or gravy substitute.
Chicken Mushroom Zucchini Soup
Chicken and mushrooms cooked into a creamy base of puréed zucchini makes a delicious soup alternative to traditional cream of mushroom. Keep carbs low by avoiding starchy thickeners.
Mushroom Alfredo
A homemade Alfredo sauce blended from cream cheese, parmesan, garlic, olive oil, broth and nutritional yeast tops noodles or zoodles for an easy cream sauce substitute. Add sautéed mushrooms for extra flavor.
Is Cream of Mushroom Soup Healthy?
Though often thought of as a comfort food, traditional canned cream of mushroom soup is not particularly healthy, for a few reasons:
High in Sodium
Canned, condensed cream soups are very high in sodium, with around 25-35% of the recommended daily value per serving. This can contribute to high blood pressure.
Contains Additives
Ingredients like thickeners, stabilizers and preservatives are commonly added to canned cream soups. These additives are less healthful than real food ingredients.
Heavy in Calories and Fat
A 1 cup serving of canned cream of mushroom soup contains around 300 calories and 25 grams of fat. While the fat provides creaminess, the calories can add up quickly.
High Glycemic Index
Refined flour and starch thickeners cause canned cream soups to have a very high glycemic index. This can lead to blood sugar spikes and crashes.
Lacks Nutrients
Cream soups offer minimal nutritional value beyond fat and calories. They lack healthful fiber, protein, vitamins and minerals.
Not Dairy-Free
The dairy in canned cream of mushroom soup may not be suitable for people with allergies or sensitivities. Most contain milk, cream, and/or soy.
Healthier Homemade Version
Making cream of mushroom soup at home allows control over the ingredients for a healthier version:
- Skip canned condensed soup which is high in sodium.
- Use real, whole food ingredients like mushrooms, onions, garlic and low-carb milk or cream.
- Avoid thickeners like flour which spike blood sugar. Opt for xanthan gum or almond flour instead.
- Add spices like thyme, oregano, parsley for extra flavor over salt.
- Moderate fat by balancing cream with broth and pureed vegetables.
- Adjust dairy and thickness to suit dietary needs.
- Include protein such as chicken or turkey to make it more filling.
With natural, low-carb ingredients, homemade cream of mushroom soup can be part of a healthy diet. But portion control is still important given the high calorie and fat content.
Uses for Cream of Mushroom Soup
Cream of mushroom soup is very versatile in cooking. Here are some of its most popular uses:
Casseroles
Cream of mushroom soup is a convenient base for quick casserole recipes. It blends ingredients like chicken, rice, pasta or veggies into a creamy baked dish.
Gravies and Sauces
The velvety texture makes an excellent gravy or sauce for poultry, beef, pork and seafood dishes. Drizzle over meat, rice or mashed potatoes.
Chicken Dishes
Chicken breast or thighs can be braised or cooked in cream of mushroom soup for added moisture and flavor.
Stroganoff
Mushroom stroganoff is made by simmering beef or mushrooms in a creamy sauce thickened with cream of mushroom soup. Often served over egg noodles.
Vegetable Side Dishes
Cream of mushroom soup makes a tasty topping for steamed or roasted vegetables like green beans, broccoli, cauliflower or brussels sprouts.
Soup Base
Condensed cream of mushroom soup is the convenient starting point for many homemade soup recipes, often thinned with milk or broth.
Dips and Spreads
Blended with cream cheese or Greek yogurt, cream of mushroom soup becomes a creamy, savory dip for crackers, chips or crudités.
Storing and Reheating Cream of Mushroom Soup
To retain flavor and texture, here are some tips for storing and reheating leftover cream of mushroom soup:
Storage
- Refrigerate leftover homemade or canned cream soup in a sealed container up to 4-5 days.
- Freeze homemade soup up to 2-3 months for longer storage. Canned becomes watery when frozen.
- Store cream-based soups on the top refrigerator shelf so fat doesn’t solidify as quickly.
- If soup separates, stir gently before reheating to redistribute cream.
Reheating on Stove
- On stovetop, gently reheat cream soup over medium low, stirring frequently.
- Add milk or broth to thin condensed soup to sauce-like consistency if needed.
- Bring just to a simmer, do not boil, to prevent curdling and separating.
- Season with additional salt, pepper and herbs as needed.
Reheating in Microwave
- Microwave soup in 30 second intervals, stirring between each, just until hot.
- Cover but vent lid to prevent splattering. Stir thoroughly before serving.
- Cream may look separated but will blend smoothly when stirred.
- Add a splash of milk if soup is too thick.
Avoid Boiling
Boiling can cause cream soups to curdle, separate, become grainy or clumpy. Gently reheat over low or use the microwave instead. Stir while reheating.
Conclusion
Cream of mushroom soup can contain a moderate amount of carbs, especially condensed, canned varieties. Lower carb, homemade versions are possible by substituting ingredients like low-carb thickeners and milk alternatives. Portion control is important, as the calorie and fat content can add up quickly. When consumed occasionally in sensible amounts, cream of mushroom soup can add flavor and creaminess to dishes. But there are also many lower carb substitutes that provide a similar texture and taste without the high carb content. With some adjustments, cream of mushroom soup can be incorporated into a healthy diet or lower carb eating plan.
