Is Cream of Mushroom Soup Healthy to Eat? The Truth About Homemade vs. Canned

November 26, 2025 •

4 min read

Canned cream of mushroom soups can pack a significant sodium punch, with some varieties containing over 800mg per serving. This fact makes many people question: is Cream of Mushroom Soup healthy to eat? The simple answer is that its nutritional value depends entirely on its preparation.

Quick Summary

The healthiness of cream of mushroom soup depends greatly on its preparation method. Homemade versions offer superior control over ingredients, while canned options are often high in sodium, saturated fat, and preservatives.

Key Points

Homemade is Healthier: Homemade cream of mushroom soup offers far more nutritional value by allowing control over ingredients, especially sodium and fat.
Canned is High in Sodium: Be wary of canned condensed soups, which often contain exceptionally high sodium levels, potentially exceeding a third of your daily intake in one serving.
Mushrooms are Nutritious: The soup's main ingredient is rich in antioxidants, B vitamins, and potassium, which support immune and heart health.
Fat Content Matters: The health profile depends on the type of fat used. Healthy homemade versions use olive oil and low-fat dairy substitutes, unlike canned soups with saturated fats.
Substitutions are Key: Healthier versions can use low-sodium broth, milk alternatives like unsweetened almond milk, and herbs for flavor instead of relying on salt.
Mind the Preservatives: Canned options often include artificial additives and preservatives, which are absent in fresh, homemade soup.

The Nutritional Breakdown: Homemade vs. Canned

The most critical factor determining the health of your cream of mushroom soup is how it is prepared. There is a vast nutritional difference between a soup made from scratch with fresh, whole ingredients and one from a condensed can found in the grocery aisle. Homemade versions give you complete control over the amounts and quality of fat, sodium, and fresh vegetables used. On the other hand, commercial canned soups are often laden with high levels of sodium, unhealthy saturated fats from refined oils, and artificial flavors and preservatives to prolong shelf life.

Homemade vs. Canned Cream of Mushroom Soup Comparison


Feature	Homemade Cream of Mushroom Soup	Canned Cream of Mushroom Soup
Sodium	Easily controlled; can be very low sodium by using unsalted broth.	Very high; often contains over 800mg per serving.
Fats	Uses healthy fats like olive oil and can substitute heavy cream with low-fat alternatives.	High in saturated and trans fats from refined oils.
Mushroom Quality	Uses fresh, nutritious mushrooms, maximizing flavor and health benefits.	Uses processed, often smaller quantities of mushrooms.
Additives	Generally free of artificial preservatives, flavors, and thickeners.	May contain MSG, flavorings, and other preservatives.
Other Concerns	Minimal processing.	Potential BPA contamination from can lining.

The Health Benefits of Mushrooms

Regardless of preparation, the star ingredient—mushrooms—brings significant health benefits to the table. As a type of fungi rather than a vegetable, they are a powerhouse of nutrients that contribute to overall well-being.

Rich in Essential Nutrients: Mushrooms are a good source of B vitamins, including riboflavin, niacin, and pantothenic acid, which help with energy production. They also contain vital minerals like selenium, copper, and potassium, which is important for regulating blood pressure.
Packed with Antioxidants: Varieties of mushrooms are rich in antioxidants like ergothioneine and glutathione, which protect your body's cells from damage caused by free radicals and oxidative stress.
Immune System Support: Certain compounds found in mushrooms, such as beta-glucans, have been shown to help strengthen the immune system and fight off infections.
Supports Heart Health: The low sodium content of fresh mushrooms, combined with their high potassium levels, helps reduce the impact of sodium and lessen tension in blood vessels, promoting lower blood pressure.

The Drawbacks of Canned Cream of Mushroom Soup

While convenient, the canned version of this classic comfort food has several significant nutritional drawbacks that make it far less healthy than its homemade counterpart.

First and foremost is the excessively high sodium content. A single serving can contain more than a third of the daily maximum sodium intake recommended by the American Heart Association. The majority of Americans already consume too much sodium from processed foods, and this soup is a major contributor. High sodium intake is a risk factor for elevated blood pressure, heart disease, and stroke.

Secondly, canned cream soups often use less-than-ideal fats. Instead of fresh cream or olive oil, they may contain hydrogenated or refined oils high in saturated fats. These fats can increase LDL (bad) cholesterol levels, posing a risk to heart health.

Furthermore, to achieve the desired creamy consistency and flavor, manufacturers often add thickeners, preservatives, and artificial flavorings that lack nutritional value. Another concern is the potential exposure to Bisphenol A (BPA), a chemical that has been historically used in the lining of some cans and can leach into food. Although many companies now offer BPA-free options, it is still a potential risk worth considering.

Crafting a Healthier Homemade Version

Creating a delicious and healthy cream of mushroom soup at home is surprisingly simple and allows you to enjoy all the flavor without the drawbacks. It's an easy and delicious alternative to the canned stuff.

Start with Fresh Mushrooms: Use a mix of mushrooms like cremini, shiitake, and white button for a more complex and richer flavor.
Choose a Healthy Fat: Sauté your mushrooms and onions in a small amount of olive oil instead of butter.
Use Low-Sodium Broth: Opt for low-sodium chicken or vegetable broth to control the salt content. You can always add a pinch of salt to taste later.
Lighten the Creaminess: Achieve a creamy texture by using low-fat milk, almond milk, or a full-fat canned coconut milk for a dairy-free option. Some recipes thicken the soup naturally by blending a portion of the mushrooms and liquid.
Add Flavor with Herbs: Enhance the flavor with fresh herbs like thyme, rosemary, and parsley rather than relying on excess salt.

Healthy Serving Suggestions

Serving a healthy cream of mushroom soup can elevate a meal. Here are some ways to enjoy it responsibly:

Enjoy as a Starter: A smaller bowl makes for a perfect, nutritious appetizer before a larger meal.
Pair with Salad: For a light and satisfying lunch, pair your soup with a side salad topped with a vinaigrette dressing.
Create a Healthier Casserole Base: Substitute your homemade version for the canned soup in recipes to instantly reduce sodium and fat content.
Garnish for Added Nutrition: Sprinkle with fresh parsley, chives, or a dash of nutritional yeast for added nutrients and flavor.

Conclusion: How You Make It Matters

Is cream of mushroom soup healthy to eat? Ultimately, the answer depends on the ingredients and preparation. A homemade version, made with fresh mushrooms, low-sodium broth, and healthier fats, is a nutritious addition to a balanced diet, packed with vitamins, minerals, and antioxidants. Conversely, canned varieties are a less healthy option due to their excessive sodium, unhealthy fats, and preservatives.

By being mindful of the ingredients and choosing to cook from scratch, you can transform this classic comfort food into a genuinely wholesome and delicious meal. For more information on the health benefits of mushrooms, see this resource from WebMD.

Frequently Asked Questions

Many canned varieties are considered unhealthy due to their high sodium content, excessive saturated fats from refined oils, and the presence of artificial preservatives and thickeners.

Yes, you can substitute heavy cream and milk with dairy-free alternatives such as full-fat coconut milk, unsweetened almond milk, or a puree of soaked cashews to achieve a creamy texture.

Mushrooms are loaded with health benefits, including being rich in antioxidants, B vitamins, and potassium. They are known to support the immune system, heart health, and provide anti-inflammatory effects.

The most effective way to reduce sodium is by making it from scratch. Using low-sodium broth, fresh vegetables, and controlling the salt you add during cooking allows for a much lower sodium count.

For a healthier thickener, you can use a small amount of flour for a roux, an arrowroot starch slurry, or simply use an immersion blender to blend a portion of the cooked ingredients for natural creaminess.

A homemade, low-calorie, and high-fiber version can support weight loss by being filling and nutritious. Conversely, canned options are often calorie-dense and high in unhealthy fats.

Some canned products have historically used can linings containing BPA. While many brands now offer BPA-free cans, it is important to check the packaging or opt for homemade soups to completely avoid this concern.

Most conventional canned cream soups tend to be high in sodium and unhealthy fats. Some brands offer 'reduced sodium' or 'healthy request' versions, but it's crucial to check nutritional labels, as the levels can still be significant.