Nutrition Facts
Servings Per Recipe: 8
Serving Size: 1 serving
Amount Per Serving
Calories 81.2
Total Fat 2.0 g
Saturated Fat 0.3 g
Polyunsaturated Fat 0.2 g
Monounsaturated Fat 1.3 g
Cholesterol 0.0 mg
Sodium 131.4 mg
Potassium 182.0 mg
Total Carbohydrate 11.1 g
Dietary Fiber 4.3 g
Sugars 0.7 g
Protein 5.6 g
Vitamin A 0.3 %
Vitamin B-12 16.9 %
Vitamin B-6 63.5 %
Vitamin C 3.5 %
Vitamin D 6.7 %
Vitamin E 1.4 %
Calcium 2.5 %
Copper 7.0 %
Folate 10.0 %
Iron 5.2 %
Magnesium 2.1 %
Manganese 3.1 %
Niacin 42.0 %
Pantothenic Acid 6.7 %
Phosphorus 5.7 %
Riboflavin 79.5 %
Selenium 8.6 %
Thiamin 82.8 %
Zinc 4.2 %
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Calories in Cream of Mushroom Soup Swap

View the full Cream of Mushroom Soup Swap Recipe & Instructions
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Calories per Ingredient

Here are the foods from our food nutrition database that were used for the nutrition calculations of this recipe.

Calories per serving of Cream of Mushroom Soup Swap

42 calories of Goya Low Sodium White Beans, (0.38 serving)

16 calories of Olive Oil, (0.13 tbsp)

8 calories of Mushrooms, fresh, (0.50 cup, pieces or slices)

8 calories of Red Star, Nutritional Yeast, Vegetarian Support Formula, (0.25 Tbspn)

7 calories of Onions, raw, (0.13 large)

2 calories of Reduced Sodium Tamari, (0.13 tbsp)

1 calories of Sage, ground, (0.13 tbsp)

Nutrition & Calorie Comments  

I used half a tablespoon of light sodium soy sauce and added extra parsley but skipped the sage.
I, too love the idea of no flour as I'm sure, that's where most of the calories come from. Learned to stay away from creamed soups however, this was so tasty and easy to make. Great to store for a few meals. That's a lot of servings so I made half of the suggested servings.
Delicious, but did not use nutritional yeast. Turned out well w/o it
Entered into the "make again" shortlist.
No yeast for us, and I substitutes water with chicken soup (and added way more than 1/2 a cup). Added some salt too.
The beans are brilliant here. Overall: very good and exactly what I was looking for: low calories, good taste, easy to make. Thanks!
I am going to try this, but I think I might soak and cook some dried white beans and avoid all the salt in canned beans.
I use this as a substitute for soy sauce: Bragg Liquid Aminos is a Certified NON-GMO liquid protein concentrate, derived from healthy soybeans, that contains the essential and non-essential Amino Acids in naturally occurring amounts.
This was great over a wild rice blend. I used Bragg's Aminos instead of soy sauce. It only has 160 mg so sodium.
Are the beans for protein/thickener? I am supposed to limit oxalates severely; beans are on the no-no list.
I have a question here about this soup. Is the soy essential to the flavor of a "cream of ___ soup"? Soy is so high in sodium, even the reduced sodium, & I try to avoid soy as much as possible. What could be used as a substitute (I don't use tofu either). Thank you for posting this.