Is it healthy to eat mushroom soup? An in-depth guide to its pros and cons

December 21, 2025 •

4 min read

Mushrooms are a powerhouse of nutrients, known to be a rich source of fiber, protein, and powerful antioxidants like selenium and glutathione. But the question of whether a warm bowl of soup retains these benefits leads many to ask: is it healthy to eat mushroom soup?

Quick Summary

The healthiness of mushroom soup hinges on its preparation. Homemade versions, packed with fresh vegetables and low-fat liquids, offer numerous nutritional benefits from mushrooms and other wholesome ingredients. However, many canned varieties are high in sodium and preservatives, which can diminish their health value.

Key Points

Homemade vs. Canned: Homemade mushroom soup is generally healthier, offering lower sodium, fresh ingredients, and control over fat content, unlike many high-sodium, processed canned versions.
Nutrient-Dense Base: The base of mushroom soup, when made properly, is rich in vitamins (B, D), minerals (potassium, selenium), fiber, and protein from the mushrooms.
Antioxidant Power: Mushrooms contain potent antioxidants like glutathione and ergothioneine, which combat inflammation and oxidative stress, contributing to overall health.
Heart-Healthy Benefits: The potassium in mushrooms can help counteract the effects of sodium, supporting lower blood pressure and heart health, especially in homemade soups.
Avoid High-Fat Additions: For a healthier cream-style soup, opt for low-fat dairy, nut-based milks, or pureed beans instead of heavy cream and butter to reduce calorie and saturated fat content.
Source Safely: Always use cultivated, store-bought mushrooms. Never forage for wild mushrooms unless you are an expert, as many varieties are poisonous and can cause severe illness or death.

The Nutritional Powerhouse: Why Mushrooms are Healthy

Mushrooms are a fantastic addition to almost any diet, offering a wealth of vitamins, minerals, and other health-promoting compounds. When used as the base for a soup, these benefits can be easily absorbed and enjoyed. Here’s a closer look at what makes mushrooms so nutritious:

Rich in Antioxidants

Mushrooms are a potent source of antioxidants, including ergothioneine and glutathione, which help protect the body's cells from damage caused by free radicals. This antioxidative effect can help reduce inflammation and oxidative stress, which are linked to various chronic diseases, including certain cancers and heart conditions.

A Great Source of Vitamins and Minerals

Depending on the variety, mushrooms contain several essential nutrients. They are a rare plant-based source of vitamin D, especially when exposed to UV light, which is vital for calcium absorption and bone health. They also provide B vitamins (like B6 and niacin) for energy metabolism, as well as minerals such as potassium, copper, phosphorus, and selenium.

Supports Immune and Gut Health

The anti-inflammatory and antioxidant properties of mushrooms help to improve the efficiency of the immune system. Furthermore, mushrooms contain polysaccharides and fiber, which act as prebiotics to support beneficial gut bacteria, promoting digestive health.

A Low-Calorie, High-Fiber Option

Mushrooms are naturally low in calories and fat, making them an excellent choice for weight management. Their fiber content helps promote feelings of fullness and can aid in digestion. Including mushrooms in a soup can add substance and satiety without a significant caloric load.

Homemade vs. Canned Mushroom Soup: A Critical Comparison

While the mushroom itself is highly nutritious, the health profile of mushroom soup is heavily dependent on how it's made. The stark contrast between a homemade and a store-bought, canned variety is significant.


Feature	Homemade Mushroom Soup	Canned Mushroom Soup
Sodium Content	Fully customizable, typically low	Very high; can exceed a third of the daily recommended limit
Ingredients	Fresh mushrooms, low-sodium broth, healthy fats, herbs	Processed ingredients, modified starches, additives, preservatives
Fat Content	Controlled; can use healthy oils or low-fat dairy	Often higher, with less healthy fats from vegetable oils
Nutrient Density	Higher; fresh ingredients retain more vitamins and minerals	Lower; some water-soluble vitamins can be lost during processing
Flavor Profile	Complex and rich, derived from fresh ingredients	Often one-dimensional and overly salty
Control	Full control over every ingredient and seasoning	Limited to a few low-sodium or organic options

Potential Drawbacks and Solutions

Even with homemade soup, certain ingredients can detract from its healthiness. Here's what to watch out for and how to make smarter choices.

The Heavy Cream and Butter Dilemma

Cream-based mushroom soups, while delicious, can be high in calories and saturated fat due to ingredients like heavy cream, butter, and cheese. If you consume these frequently, it could lead to an unhealthy fat intake. For a creamy texture without the high fat content, consider healthier alternatives.

Healthy Cream Substitutes: Instead of heavy cream, use low-fat milk, unsweetened almond milk, or coconut milk. Another excellent option is to blend cooked white beans, cashews, or potatoes into the soup for a naturally thick and creamy consistency.
Flavorful Thickeners: Use a bit of flour or cornstarch cooked with a minimal amount of healthy olive oil to create a low-fat roux, or simply rely on pureed mushrooms and vegetables to thicken the broth naturally.

Managing High Sodium Levels

As the comparison table shows, canned soups are often laden with sodium, which can contribute to high blood pressure. Even when cooking at home, it's easy to over-salt.

Opt for Low-Sodium Broth: Choose low-sodium vegetable or chicken broth as your base.
Season with Herbs and Spices: Enhance flavor with fresh or dried herbs like thyme, rosemary, and parsley, along with other spices such as garlic and onion powder, rather than relying solely on salt. A splash of soy sauce (or tamari for a gluten-free option) can also add a deep umami flavor without excessive sodium.

The Importance of Safe Sourcing

When preparing mushroom soup, it is crucial to use store-bought, cultivated mushrooms. Wild mushrooms can be poisonous and distinguishing edible varieties from toxic ones is extremely difficult for a non-expert. Side effects can range from stomach problems to fatal organ damage. Stick to varieties from reputable suppliers to ensure safety.

Making Mushroom Soup a Superfood

By taking control of your ingredients and preparation, you can transform mushroom soup into a truly nutritious meal. Here are some tips to boost its health benefits even further:

Use a variety of mushrooms (e.g., shiitake, cremini, oyster) for a richer flavor and broader nutrient profile.
Add extra vegetables like carrots, celery, or spinach to increase the fiber, vitamin, and mineral content.
Puree part of the soup to make it creamy, leaving some chunks for texture. An immersion blender works great for this.
Serve your homemade soup with a side of whole-grain toast or a fresh salad for a complete, balanced meal.

Conclusion: The Final Verdict

So, is it healthy to eat mushroom soup? The answer is a resounding 'yes,' but with a crucial caveat: you must pay attention to the ingredients. While canned versions are typically high in sodium and additives, a homemade version can be an exceptionally healthy, low-calorie, and nutrient-dense meal. By opting for fresh mushrooms, low-sodium broth, and healthier thickening agents, you can harness the powerful antioxidants, vitamins, and minerals that mushrooms offer while enjoying a delicious and comforting bowl of soup. For more comprehensive information on mushroom nutrition and benefits, refer to the resources provided by the British Heart Foundation.

Frequently Asked Questions

Canned cream of mushroom soup is typically not healthy, as it is often very high in sodium and contains preservatives and thickeners that reduce its nutritional value compared to a homemade version.

You can make mushroom soup creamy without heavy cream by blending in cooked white beans, cashews, or potatoes. Unsweetened almond milk or coconut milk can also be used as a healthier, lower-fat substitute.

Mushrooms in soup provide antioxidants, B vitamins, and minerals like selenium and potassium. These nutrients can support immune function, heart health, and reduce inflammation.

No, not all mushrooms are safe to eat. You should only consume cultivated, store-bought varieties, as many wild mushrooms are poisonous and difficult for non-experts to identify safely.

When made healthily with low-calorie ingredients and plenty of vegetables, mushroom soup can be a filling, low-calorie meal that aids in weight management.

Yes, mushrooms contain compounds like beta-glucans and antioxidants that can stimulate and strengthen the immune system. An immune-boosting mushroom soup can be made with a variety of mushrooms and bone broth.

Mushrooms do contain a decent amount of plant-based protein for a vegetable, and a homemade mushroom soup can be a good choice for increasing your protein intake, especially for those on plant-based diets.

To avoid high sodium, use low-sodium broth and flavor your homemade soup with fresh herbs and spices like thyme, garlic, and onion powder instead of excess salt. Avoid using canned soup as a base.