Campbell’s cream of mushroom soup is a popular canned soup product that has been around for decades. It’s known for its rich, creamy texture and earthy mushroom flavor. But many health-conscious consumers want to know – how many calories are actually in a full 10.75 oz can of Campbell’s cream of mushroom condensed soup?
Calories in Campbell’s Cream of Mushroom Soup
According to the nutrition facts label on Campbell’s website, one 10.75 oz can (284g) of Campbell’s Condensed Cream of Mushroom soup contains:
- Calories: 330
- Total Fat: 12g
- Saturated Fat: 7g
- Trans Fat: 0g
- Cholesterol: 25mg
- Sodium: 890mg
- Total Carbohydrate: 44g
- Dietary Fiber: 2g
- Total Sugars: 6g
- Protein: 5g
So a full 10.75 oz can of Campbell’s cream of mushroom condensed soup contains 330 calories.
Campbell’s Cream of Mushroom Soup Nutrition Facts
Let’s take a closer look at the nutrition facts label for Campbell’s condensed cream of mushroom soup:
Total Fat
There are 12g total fat in one can. 7g of this is saturated fat. Campbell’s cream of mushroom soup gets a good amount of its richness and creamy texture from fat.
Cholesterol
Each can contains 25mg of cholesterol. This is 8% of the daily recommended value.
Sodium
Campbell’s condensed cream of mushroom soup contains 890mg sodium per can. This is 37% of the daily recommended value for sodium. The sodium content comes from salt that is added during processing.
Total Carbohydrates
Each can provides 44g total carbohydrates, which is 15% of the daily value. 2g of this is dietary fiber and 6g is sugars. So the majority of carbs come from starch.
Protein
There are 5g of protein in each 10.75oz can. Protein helps provide some of the thickness and richness.
So in summary, one can of Campbell’s cream of mushroom soup is high in fat, sodium, and carbs. It provides some protein but is low in fiber and other nutrients.
Campbell’s Cream of Mushroom Soup Ingredients
What ingredients are used to make Campbell’s popular cream of mushroom soup?
According to the can’s ingredient list, these are the main items that go into making Campbell’s condensed cream of mushroom soup:
- Water
- Mushrooms
- Wheat flour
- Milk
- Vegetable oil (contains one or more of the following: canola oil, corn oil, soybean oil, hydrogenated soybean and/or cottonseed oil)
- Salt
- Monosodium glutamate
- Soy protein concentrate
- Whey
- Mushroom powder
- Yeast extract
- Flavoring
- Spice
- Disodium inosinate
- Disodium guanylate
The first two ingredients are water and mushrooms, which provide the soup’s base. Additional ingredients like wheat flour, milk, and vegetable oils give the soup its signature creamy texture. Salt, MSG, and other flavorings enhance the taste.
This combination of ingredients delivers the rich, velvety texture and savory mushroom taste that makes Campbell’s cream of mushroom soup a pantry staple for so many home cooks and recipes. Let’s explore how some of these specific ingredients contribute to the nutrition facts.
Impact of Wheat Flour
Wheat flour is the third ingredient listed, which means cream of mushroom soup contains a significant amount of wheat flour. This flour contributes starch, carbohydrates, and calories to the soup. It gives the soup more body and thickness.
Role of Milk Products
In addition to milk, Campbell’s cream of mushroom soup contains whey and soy protein concentrate. These dairy-based ingredients add protein, calcium, and creamy richness. However, they also account for the soup’s saturated fat and cholesterol content.
Vegetable Oils
The vegetable oils used, including canola oil, corn oil, and soybean oil, contribute majorly to the soup’s fat and calorie content. According to Campbell’s, the exact vegetable oils used may vary depending on availability.
MSG and Sodium
Monosodium glutamate (MSG) is used to enhance the umami or savory flavor of the mushrooms. MSG and salt (sodium) also drive up the sodium content of each can.
Flavorings
Additional flavors, spices, yeast extract, and ingredients like disodium inosinate and disodium guanylate help layer the savory mushroom taste. However they offer minimal nutritional value.
Cream of Mushroom Soup Varieties
Campbell’s cream of mushroom soup comes in a few varieties:
Condensed
This is the most common and well-known type. Condensed cream of mushroom soup comes in a 10.75 oz can. It has a thick, spoonable texture and must be diluted with milk or water before use in cooking and recipes.
Ready to Use
Also sold in 10.75 oz cans, this ready-to-use version is thin in texture and made to be used undiluted in cooking. It has slightly different nutrition facts, with 40 calories less per can compared to the condensed version.
100% Natural
This natural version uses simple ingredients and no MSG or disodium inosinate and guanylate. It has the same nutrition facts as regular condensed cream of mushroom soup.
Organic
Campbell’s also offers an organic cream of mushroom soup made without any artificial colors, flavors, or preservatives.
So in summary, while the nutrition facts vary slightly between varieties, all of Campbell’s cream of mushroom soups deliver around 300 calories per 10.75 oz can.
How Many Servings in a Can?
Typically, recipes that call for cream of mushroom soup use one 10.75 oz can for 4-6 servings. If you were to eat a whole can yourself in one sitting, it would provide:
- 330 calories
- About 11% of your daily calorie needs if eating 2000 calories per day
The entire can would also provide high amounts of your daily recommended sodium, saturated fat, and cholesterol.
So realistically, one can of Campbell’s cream of mushroom soup should provide roughly 4 to 6 single-serving portions. Consuming a whole can yourself would pack a calorie, fat, and sodium punch.
How Many Ounces in a Can of Soup?
One standard can of Campbell’s condensed cream of mushroom soup contains 10.75 oz (284 grams) of soup.
Some key facts about the size:
- A regular household can opener should work to open a 10.75 oz can.
- The can is about 4 inches high with a 6 inch circumference.
- If you poured the contents into a liquid measuring cup, it would come to around 1 1/4 cups.
- The recommended dilution is adding a can full of milk or water to the soup before use.
So while the nutrition information is listed for the condensed form, recipes dilute a 10.75 oz can with an equal amount of liquid to make about 2 1/2 cups of creamy soup to serve 4-6 people.
Ways to Use Campbell’s Cream of Mushroom Soup
Campbell’s cream of mushroom soup is popularly used in cooking and baking in the following ways:
Casseroles
The thick texture and savory flavor makes mushroom soup a common base for casserole recipes like green bean casserole, tuna noodle casserole, and chicken broccoli casserole.
Gravies and Sauces
Mixing cream of mushroom soup with milk or broth makes an easy, rich gravy or sauce for meats like chicken, pork, and meatloaf.
Dips
Blending cream of mushroom soup with sour cream or Greek yogurt makes a tasty chip dip or vegetable dip. Extra spices can be added for more flavor.
Soups
Thinning condensed cream of mushroom soup with milk or broth makes a quick soup. You can add veggies, noodles, chicken or beef to make a more complete soup meal with the classic flavor.
Bakes
Mushroom soup can be used as a base in chicken bakes, beef stroganoff bakes, and creamy vegetable bakes like a broccoli, rice, and mushroom pilaf.
Chowders
Campbell’s cream of mushroom soup adds rich, creamy texture when blended into corn, potato, or seafood chowders.
So condensed cream of mushroom soup is a versatile pantry item that works well in both cooking and baking recipes.
Tips for Reducing Calories in Cream of Mushroom Soup
If you’re looking to lighten up recipes made with Campbell’s cream of mushroom soup, here are some tips:
Use lower fat milk
When diluting condensed soup, use skim or 1% milk rather than whole or 2% milk. This slashes the saturated fat and calories.
Use Greek yogurt
Replace up to half the soup with Greek yogurt to add protein and a creamy texture while cutting fat and calories.
Boost vegetables
Add extra low-calorie veggies like mushrooms, onions, carrots, celery, or zucchini to bulk up casseroles and stretch the soup further.
Use smaller portions
Scale back the soup to 1/3 or 1/2 can per recipe instead of a full can. Supplement with broth or milk to retain enough liquid.
Try reduced sodium
Campbell’s makes a 25% less sodium cream of mushroom soup to help lower the dietary sodium.
Season with herbs and spices
Compensate for less soup by boosting flavor with garlic, parsley, pepper, paprika, salt-free seasonings and more.
So in summary, cream of mushroom soup can be lightened up with simple ingredient swaps and additions. This allows you to still enjoy the signature flavor while reducing the calories, fat, and sodium.
Homemade Cream of Mushroom Soup
To take total control over the nutrition facts, you can also make homemade condensed cream of mushroom soup:
Ingredients:
- 1 pound mushrooms, sliced
- 1 small onion, diced
- 4 Tbsp butter or olive oil
- 1/4 cup flour
- 4 cups milk or broth
- Salt and pepper to taste
Instructions:
- Heat butter/oil in a skillet. Cook mushrooms and onions until tender.
- Whisk in flour until smooth. Cook 2 minutes more.
- Gradually stir in milk or broth. Bring to a simmer.
- Cook 10 minutes until thickened. Season with salt and pepper.
Making your own allows you to control the ingredients. You can use milk or broth, cut back on sodium, and adjust thickness and flavors. This lightened homemade version lets you enjoy creamy mushroom soup without all the calories and fat!
Nutrition of Common Add-Ins
To make a complete meal with Campbell’s cream of mushroom soup, ingredients like milk, chicken, rice, veggies and cheese are often added. Here is a look at how some of these popular add-ins impact the nutrition facts:
Milk
- 1 cup 2% milk: 102 calories
- Creamy texture
- Calcium
- Vitamin D
- Fat and calories
Cooked Chicken
- 3 oz chicken breast: 140 calories
- Lean protein
- Boosts satisfaction
- Minimal fat
White Rice
- 1/2 cup white rice: 103 calories
- Starch and carbs
- Gluten-free
- Low in nutrients
Broccoli
- 1 cup chopped broccoli: 31 calories
- Vitamin C and K
- Fiber
- Nutrients and bulk with minimal calories
Cheddar Cheese
- 1/4 cup shredded cheddar: 114 calories
- Calcium
- Protein
- High in saturated fat
So ingredients like vegetables and lean protein help boost nutrition without too many extra calories. However, full fat dairy and carbs like rice do increase the calories and fat.
Does Cream of Mushroom Soup Need to be Refrigerated After Opening?
An opened can of condensed cream of mushroom soup will stay safe at room temperature for up to 4-5 days. Refrigeration can extend the shelf life for up to 4-6 weeks.
Here are some storage guidelines:
Unopened
An unopened can of condensed cream of mushroom soup has a shelf life of 12-18 months. It’s safe stored at room temperature in the pantry.
Opened
Once opened, the soup should be transferred to an airtight container and stored in the fridge. Properly stored, it will keep for 4-6 weeks in the refrigerator.
Soup Mixtures
If you mix the soup into another recipe like a casserole, store the finished dish in the fridge in a sealed container if not using right away. Eat within 3-4 days for best quality and safety.
Freezing
You can freeze cream of mushroom soup for longer term storage. Divide it into freezer-safe containers allowing headspace. Thaw in the refrigerator before using.
So in summary, unopened cans of cream of mushroom soup store well at room temperature. But once a can is opened, refrigerate the soup and use within 4-6 weeks.
Conclusion
Campbell’s cream of mushroom condensed soup has been a pantry staple for generations thanks to its rich, velvety texture and savory mushroom flavor. A 10.75 oz can contains 330 calories and also provides significant amounts of sodium, fat, and carbs.
Recipes typically use one can to serve 4-6 people. You can lighten up the nutrition facts by adding more vegetables, using milk instead of cream, and seasoning with herbs. Leftover soup will keep for 4-6 weeks in the fridge. Homemade soup lets you control the nutrition. Overall, enjoyed in moderation as part of recipes, Campbell’s cream of mushroom soup offers a comforting, classic flavor.
