Is there a lot of fat in cream of mushroom soup?

November 29, 2025 •

5 min read

According to nutritional data, the fat content in cream of mushroom soup can vary significantly depending on whether it is a condensed, ready-to-serve, or homemade version. While some traditional recipes or full-fat condensed cans can be high in fat, many store-bought options and homemade alternatives now offer reduced-fat versions for health-conscious consumers.

Quick Summary

This article explores the fat content of cream of mushroom soup, comparing different types like condensed, ready-to-serve, and homemade. It details the specific nutritional differences and provides strategies for reducing fat and sodium while enjoying the classic flavor.

Key Points

Fat Content Varies: The amount of fat in cream of mushroom soup depends on whether it's a standard condensed can, a low-fat version, or made from scratch.
Check the Label: For store-bought options, always read the nutrition facts to identify fat and saturated fat levels; 'healthy request' versions are typically lower in fat and sodium.
Homemade is Healthiest: Making your own cream of mushroom soup gives you full control over ingredients, allowing you to choose low-fat milk or other creamy, non-dairy thickeners.
Reduce Fat in Recipes: When using canned soup as a recipe ingredient, opt for low-fat or lower-sodium varieties to reduce overall fat and sodium intake.
Consider Alternatives: Healthy substitutions, such as pureed mushrooms and potatoes or vegetable broth, can mimic the creamy texture and flavor without high fat content.
Watch for High Sodium: Canned versions are often very high in sodium; look for reduced-sodium options or make homemade to manage sodium levels effectively.

Understanding the Nutritional Profile of Cream of Mushroom Soup

When you ask "Is there a lot of fat in cream of mushroom soup?", the answer is complex and depends heavily on the specific product or recipe. Many people associate this soup with a heavy, rich cream sauce, and that reputation isn't unfounded. However, modern food production offers many variations, from full-fat to 98% fat-free options. The key is to look at the nutrition label to understand what you're consuming. The main sources of fat typically come from the dairy products used to create the creamy base, such as heavy cream, milk, or added oils and fats during processing. Additionally, many canned varieties contain high levels of sodium, which is another factor to consider for overall health.

Comparing Fat Content Across Different Soup Types

To get a clear picture of the fat content, let's examine the different forms of cream of mushroom soup commonly available. Canned, condensed soup is a popular and convenient option, but requires adding liquid (often milk, which can increase the fat content). Ready-to-serve versions are pre-mixed and ready to heat. Homemade soup allows for complete control over ingredients, offering the greatest flexibility for a healthier outcome.

The Breakdown of Canned and Condensed Soup

Condensed cream of mushroom soup is one of the most widely used products for both soup and as a base for casseroles. A typical 1/2 cup serving of condensed soup can contain up to 7g of fat, with some variations higher or lower. The total fat and saturated fat percentages can increase further when prepared with whole milk as directed. For example, a 98% fat-free condensed version is available from some brands, which drastically reduces the fat per serving. Conversely, ready-to-serve low-sodium versions can have as little as 9g of fat per cup, but their macronutrient breakdown might show a higher percentage of calories from fat due to the smaller serving size.

Homemade vs. Store-Bought: A Comparative Table


Feature	Homemade Cream of Mushroom Soup	Standard Canned Condensed Soup
Fat Control	Full control over ingredients, can use low-fat milk, oil, or vegetable broth for a lighter base.	Fat content is determined by the manufacturer; can be high unless a low-fat version is purchased.
Ingredients	Uses fresh ingredients, including mushrooms, onions, and your choice of milk or cream.	Contains processed ingredients, preservatives, and high sodium levels for shelf stability.
Flavor Profile	Customizable, richer, and fresher flavor.	Consistent but often has a processed taste.
Preparation Time	Longer, involving chopping vegetables and simmering.	Quick and easy, just heat and serve or add liquid.
Additives	Minimal, if any, processed additives.	May contain flavor enhancers, thickeners, and preservatives.

Strategies for Reducing Fat in Cream of Mushroom Soup

If you're aiming to reduce fat, here are some actionable steps you can take, whether you're starting with a can or making it from scratch:

Choose a low-fat can: Look for labels like "98% fat-free" or "healthy request" when at the grocery store. These varieties are specifically formulated to have a lower fat and sodium count.
Swap the dairy: When making your own or preparing a condensed can, use low-fat or skim milk instead of whole milk or heavy cream. For a dairy-free option, unsweetened almond milk or oat milk can also provide a creamy texture.
Use a different thickener: Instead of relying on a high-fat roux (butter and flour), you can use a cornstarch slurry. Mix equal parts cornstarch and cold water and stir into your hot soup until it reaches the desired thickness.
Sauté with less oil: If you're building a homemade soup, use a minimal amount of a heart-healthy oil, like olive oil, to sauté your mushrooms and onions.

Healthier Alternatives and Recipe Modifications

For those who love the flavor but want to avoid the fat entirely, there are several delicious alternatives. Consider a mushroom bisque made with a vegetable broth base and thickened with pureed mushrooms and potatoes for a rich, satisfying texture without the heavy cream. Another option is a simple mushroom and barley soup, which is hearty and flavorful without any dairy at all. The website Eating Well provides numerous health-conscious recipes for soups and other meals, which can serve as a great source of inspiration for your own modifications. [Link: https://www.eatingwell.com/recipes/]

Conclusion: Making Informed Choices

So, is there a lot of fat in cream of mushroom soup? The definitive answer is: it depends entirely on the preparation. Traditional and some standard canned versions can be high in fat due to the cream-based ingredients. However, modern options and homemade recipes allow for significant control over the fat content. By reading nutritional labels, choosing reduced-fat or fat-free varieties, or making simple ingredient swaps in your own cooking, you can easily enjoy the rich, savory flavor of cream of mushroom soup as part of a healthier diet. Ultimately, a little bit of awareness goes a long way in making a more health-conscious choice for you and your family.

Considerations Beyond Fat: Sodium and Other Ingredients

Beyond fat, it is crucial to examine other ingredients, especially sodium. Canned soups are notoriously high in sodium for preservation and flavor. This can pose a health risk for individuals with high blood pressure or those on a sodium-restricted diet. Always check the sodium content on the label and opt for reduced-sodium versions when possible. Creating your own soup at home gives you full control to reduce or eliminate excess sodium, using natural herbs and spices to build flavor instead.

The Role of Cream of Mushroom Soup in Recipes

Cream of mushroom soup is not just a standalone dish; it is a fundamental ingredient in many casseroles and gravies. This is where the fat and sodium content can really add up, especially when combined with other high-fat ingredients like cheese and fatty meats. When using it in a recipe, consider using a lower-fat or lower-sodium version, or a homemade substitute. For instance, a blend of cooked mushrooms, vegetable broth, and a small amount of cornstarch-thickened low-fat milk can replace the canned soup entirely in most casserole recipes, significantly cutting down on the unhealthy ingredients without sacrificing the classic flavor.

Frequently Asked Questions

Yes, standard canned versions of condensed cream of mushroom soup can be high in fat, primarily from the cream or milk used in processing. However, many brands also offer 'healthy' or '98% fat-free' versions with significantly reduced fat content.

To make a lower-fat version, use a low-fat or skim milk alternative instead of whole milk or heavy cream. You can also thicken the soup with a cornstarch slurry instead of a high-fat roux (flour and butter) and sauté the vegetables in minimal, healthy oil.

Yes, if you use a condensed can, preparing it with water instead of milk will result in a lower-fat final product. However, it may be less creamy and flavorful. Check the can's instructions for lower-fat preparation options.

Absolutely. You can use dairy-free alternatives like unsweetened almond milk, oat milk, or coconut milk to achieve a creamy texture. You can also thicken the soup naturally by pureeing some of the cooked mushrooms and potatoes.

When used in casseroles, the fat and sodium from canned cream of mushroom soup can contribute significantly to the total calorie and fat count, especially when combined with other rich ingredients like cheese and fatty meats. Opting for a low-fat or homemade alternative is a healthier choice.

Condensed versions are more concentrated, and their fat content per serving is based on the undiluted product. Ready-to-serve versions are pre-mixed and offer the nutritional information for the soup as it is eaten. While both have low-fat options, you must account for what you add to a condensed can.

Yes, reduced-fat versions of canned soups often also have lower sodium levels, though you should always check the label. Making soup at home is the best way to control both fat and sodium content, as you can use fresh ingredients and season to your own taste.