Cream of Mushroom Soup (Canned Condensed) – Nutritional Information
Cream of Mushroom Soup is a comforting and convenient pantry staple, widely used in a variety of recipes. Whether as a stand-alone dish, a base for casseroles, or an ingredient in sauces, it delivers a rich, savory flavor with a velvety texture. Below, we delve into the detailed nutritional breakdown and essential vitamins and minerals found in a serving of this popular canned condensed soup.
Ingredients Breakdown
- Energy: 79 kcal
- Protein: 1.35 g
- Fat: 5.3 g
- Saturated Fat: 0.96 g
- Carbohydrates: 6.8 g
- Dietary Fiber: 0.7 g
- Sugars: 0.4 g
Vitamins and Minerals
- Calcium: 12.0 mg
- Iron: 0.18 mg
- Magnesium: 3.0 mg
- Phosphorus: 24.0 mg
- Potassium: 64.0 mg
- Sodium: 691.0 mg (a notable consideration for those monitoring salt intake)
- Zinc: 0.11 mg
- Copper: 0.022 mcg
- Manganese: 0.037 mg
- Selenium: 2.9 mcg
Vitamins
- Vitamin A: 2.0 mcg
- Vitamin C: 0.0 mg
- Thiamin (B1): 0.012 mg
- Riboflavin (B2): 0.016 mg
- Niacin (B3): 0.345 mg
- Vitamin B6: 0.015 mg
- Folate: 2.0 mcg
- Vitamin B12: 0.0 mcg
- Vitamin E: 0.5 mg
- Vitamin D2: 0.2 mcg
Nutritional Considerations
Cream of Mushroom Soup, like most canned soups, can be high in sodium, with a single serving containing up to 691 mg of sodium. This can be a concern for individuals who are watching their salt intake or those with conditions such as hypertension. If you’re looking to reduce sodium, there are low-sodium or homemade alternatives available.
Despite the sodium content, this soup offers a modest amount of protein (1.35 g) and healthy fats (5.3 g), while still keeping the calories relatively low at 79 kcal per serving. The soup also provides small but valuable amounts of minerals like magnesium, phosphorus, and potassium, contributing to its overall nutritional profile.
Dietary Preferences
- Gluten-Free: Most canned cream of mushroom soups are gluten-free, but it’s always a good idea to check the label for any potential gluten-containing ingredients or cross-contamination.
- Vegetarian-Friendly: While not always vegan (depending on the use of dairy or other animal-based ingredients), this soup is typically suitable for vegetarians.
- Low-Fat Option: With only 5.3 g of fat per serving, this soup could fit into a lower-fat diet, though it’s important to be mindful of the saturated fat content.
Advice for Use
Cream of Mushroom Soup is a versatile ingredient that can be added to many dishes. Use it as a quick base for casseroles, gravies, or as a flavorful ingredient in pasta dishes. It pairs well with chicken, beef, and vegetables. For a healthier option, try diluting it with low-sodium vegetable broth and adding fresh herbs or spices for extra flavor without the added salt.
For a more indulgent treat, combine it with baked dishes like a creamy baked chicken or a comforting macaroni and cheese casserole. Always be mindful of the sodium content if you are following a low-sodium diet.
Conclusion
Cream of Mushroom Soup is an easy and versatile option for anyone looking to add creamy depth to their cooking. It offers a fairly balanced nutritional profile, with essential vitamins and minerals that contribute to daily needs. However, it’s best used in moderation, especially for individuals monitoring their sodium intake.
