Mushroom soup can be a nutritious and satisfying addition to a healthy diet when prepared properly. Mushrooms are low in calories, fat, and sodium while providing important nutrients. However, many pre-made and canned mushroom soups are high in sodium, thickeners, and other additives that can counteract the health benefits. This article will explore the nutrition facts, weight loss benefits, and best practices for making healthy mushroom soup.
Nutrition Facts of Mushroom Soup
The nutritional value of mushroom soup depends largely on how it is prepared. In general, mushrooms provide vitamins, minerals, and antioxidants with very few calories:
- Low calorie – Mushrooms contain 21 calories per 100g
- Low fat – Mushrooms have 0.2g of fat per 100g
- High fiber – Mushrooms have 2g of dietary fiber per 100g
- High selenium – Mushrooms provide 9% of the RDI for selenium
- High copper – Mushrooms provide 15% of the RDI for copper
- High potassium – Mushrooms provide 12% of the RDI for potassium
- B vitamins – Mushrooms contain riboflavin, folate, and pantothenic acid
- Vitamin D – Some mushrooms are exposed to UV light to boost vitamin D
- Antioxidants – Mushrooms contain ergothioneine and glutathione antioxidants
This nutritional profile means mushrooms can be an excellent addition to a low-calorie, nutrient-dense diet. However, when made into a creamy soup, the recipe can change significantly:
- Cream-based – Full fat cream or milk adds more calories and fat
- Thickeners – Starches like flour or cornstarch increase calories
- Sodium – Store-bought broth and salt can make it high in sodium
- Oils – Cooking with butter or oils increases the fat content
Checking the nutrition label is important to understand what you’re getting from a prepared mushroom soup. Opting for low-sodium and lighter versions or making it yourself is best for dieting.
Weight Loss Benefits
There are a few key reasons why mushroom soup can be an asset for weight loss:
Low Calorie
Mushroom soup can be a filling and comforting food while still being low in calories. One study found eating mushroom soup before a meal reduced subsequent calorie intake compared to chicken noodle soup.[1] This can promote weight loss over time.
High Fiber
The natural fiber in mushrooms helps improve satiety and digestion. Studies show increased fiber intake can enhance weight loss. The volume of mushrooms in soup helps create a satisfying meal.
Nutrient Density
Mushrooms provide an array of important micronutrients for relatively few calories. Eating nutrient dense foods can help with fat loss.
Hydration
The high water content in mushroom soup promotes hydration. Proper hydration is linked to increased weight loss.
However, these benefits apply more to homemade, low-sodium soups. Canned, pre-made mushroom soups don’t offer the same advantages.
Best Practices
To make the most nutritious and diet-friendly mushroom soup try the following tips:
Choose Nutrient-Dense Mushrooms
Opt for mushrooms with more micronutrients:
| Mushroom | Benefits |
|---|---|
| Shiitake | Provides iron, zinc, B vitamins, selenium, and antioxidants like ergothioneine. |
| Oyster | High in zinc, iron, potassium, and antioxidants. |
| Maitake | Rich in antioxidants, vitamins, and minerals like potassium. |
| White Button | Most commonly eaten mushroom providing niacin, pantothenic acid and copper. |
| Portobello | Provide vitamin D and antioxidant phenolic compounds. |
Use Low Sodium Broth
Store-bought broth and bouillon cubes are typically high in sodium. Opt for low-sodium varieties or make your own broth using mushroom stems and trimmings for more flavor.
Thicken With Pureed Vegetables
For a creamy soup base without the cream, puree low starch vegetables like cauliflower or potatoes instead of using heavy cream or flour.
Spice It Up
Boost flavor without excess sodium using herbs, spices, garlic, citrus, miso paste, etc. Try experimenting with different seasonings.
Go Easy on Oil
Use cooking methods like steaming or broth-based simmering instead of heavy oil to cook mushrooms. A small amount of olive oil or avocado oil is okay.
Load Up on Vegetables
Make it a meal by adding extra veggies like onions, carrots, celery, greens, etc. Vegetable broth enhances nutrition.
Add Lean Protein
Adding some shredded chicken breast, beans, lentils, or tofu boosts protein to help retain muscle when losing fat.
Don’t Overdo Portions
Soup’s volume can lead to accidental overeating. Stick to 1 – 1 1/2 cups per serving to keep calories in check.
Sample Recipe
Here is a tasty mushroom soup recipe perfect for fat loss:
Ingredients:
- 1 tbsp avocado oil
- 1 small onion, diced
- 3 cloves garlic, minced
- 1 lb mushroom blend (shiitake, oyster, white), sliced
- 4 cups vegetable broth
- 2 medium carrots, peeled and chopped
- 2 ribs celery, chopped
- 1⁄4 cup fresh parsley, chopped
- 1 tsp dried thyme
- 1⁄2 tsp black pepper
- 1 bay leaf
- 1⁄4 cup plain Greek yogurt (optional)
Instructions:
- Heat oil in a pot over medium heat. Add onion and garlic and cook for 2-3 minutes until fragrant.
- Add mushrooms and cook for 5 minutes, stirring occasionally, until they release their moisture.
- Add broth, carrots, celery, parsley, thyme, pepper and bay leaf. Bring to a boil then reduce to a simmer for 15 minutes.
- Remove bay leaf. Carefully transfer soup to a blender and puree until smooth and creamy.
- Return to pot and stir in yogurt (if using). Heat through before serving.
- Garnish bowls with extra parsley.
This homemade mushroom soup provides just 210 calories, 6g protein, 7g fiber and 12g carbs per serving. It makes a filling, nutrient-packed soup perfect while trying to lose weight.
Conclusion
Mushroom soup can be a healthy choice for dieters when prepared with nutrition in mind. Focus on low sodium, nutrient-dense whole food ingredients and limit oils, thickeners and cream. With a balance of vegetables, lean protein, and mushrooms, soup can provide satiation along with weight-loss supporting nutrients. Moderating portions is important since liquid calories can quickly add up. Overall, homemade mushroom soup largely lives up to its reputation as a dieter’s staple.