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Mushroom sauce Calories
Creamy mushroom sauce, popular for meats and pasta.
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
2 tablespoon (medium) of Mushroom sauce (30 g) has 27 calories. That works out to 90 calories per 100 g. It contains 2 g of carbs, 0.8 g of protein, 1.7 g of fat and 0.4 g of fiber. Its glycemic index is 35 (low), so it raises blood sugar slowly.
Mushroom sauce Nutrition Facts
Selected: 2 tablespoon (medium) · 30 g
27
KCAL / 30G
Carbs
2g
· 1% DV
Protein
0.8g
· 2% DV
Fat
1.7g
· 2% DV
Fiber
0.4g
· 1% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 30% · Protein 12% · Fat 58%
Mushroom sauce nutrition facts table · 2 tablespoon (medium) (30 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 27 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.84 g | 4% |
| Trans fat | 0 g | |
| Sodium | 63 mg | 3% |
| Total carbohydrate | 2 g | 1% |
| Fiber | 0.4 g | 1% |
| Protein | 0.8 g | 2% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 2 Tablespoons of Mushroom sauce?
| Serving | Amount | Calories |
|---|---|---|
| 2 tablespoon (medium) | 30 g | 27 kcal |
| 1 tablespoon (small) | 15 g | 14 kcal |
| 3 tablespoon (large) | 45 g | 41 kcal |
| 1 serving (medium) | 50 g | 45 kcal |
| 1 serving (large) | 80 g | 72 kcal |
| 100 g | 100 g | 90 kcal |
| 1 cup (large) | 120 g | 108 kcal |
| 1 pack (jumbo) | 200 g | 180 kcal |
Calculated from 90 calories per 100 g.
Frequently Asked Questions About Mushroom sauce
How do you make mushroom sauce from scratch?
To make mushroom sauce, brown sliced mushrooms in butter or oil, then add garlic and cream or stock. Let it simmer until it coats a spoon. Browning the mushrooms before adding liquid gives the sauce a deeper flavour.
Can you make mushroom sauce with dried mushrooms?
Yes, dried mushrooms work well in mushroom sauce and give it a concentrated, savoury flavour. Soak them until tender, chop them, and strain the soaking liquid through a fine sieve before adding a little to the sauce.
How do you thicken mushroom sauce without flour?
You can thicken mushroom sauce without flour by simmering it uncovered until excess liquid evaporates. Blending a portion of the cooked mushrooms into the sauce also thickens it while keeping the mushroom flavour prominent.
Can you make mushroom sauce without cream?
Yes, mushroom sauce can be made without cream. Use stock for a lighter, savoury version, or stir in milk or an unsweetened plant-based alternative; simmer gently and thicken with blended mushrooms if needed.
What should you serve with mushroom sauce?
Mushroom sauce pairs well with steak, roast chicken, pork chops, pasta, and mashed potatoes. Spoon it over the main dish just before serving, or toss it through pasta while both are hot so the sauce coats each piece.
Can you make mushroom sauce ahead of time?
Yes, you can make mushroom sauce ahead and refrigerate it in a covered container once cooled. Reheat it gently in a pan before serving, stirring often; add a splash of stock or milk if it has thickened.
Why is my mushroom sauce bland?
Mushroom sauce can taste bland if the mushrooms are crowded and steam instead of browning. Cook them in a wide pan until their released liquid evaporates, then season the sauce and add a small splash of stock for savouriness.
Can mushroom sauce be frozen?
Yes, mushroom sauce can be frozen, though cream-based versions may separate or turn grainy after thawing. Freeze it in an airtight container, thaw it in the refrigerator, and stir it gently while reheating to bring the texture back together.
How long does mushroom sauce last in the fridge?
Mushroom sauce keeps for about 3–4 days in the refrigerator when stored promptly in a covered container. Refrigerate leftovers rather than leaving them out, and discard the sauce if it develops mould, an unusual smell, or a changed appearance.
Can you reheat mushroom sauce in the microwave?
Yes, mushroom sauce can be reheated in the microwave. Use a microwave-safe bowl, cover it loosely, and heat in short bursts, stirring between each one; add a little milk or stock if the sauce becomes too thick.
Mushroom sauce Vitamins & Minerals
Vitamins
B2
0.05mg · 4% DV
B5
0.18mg · 4% DV
B3
0.54mg · 3% DV
Biotin
0.75µg · 3% DV
Minerals
Copper
0.04mg · 4% DV
Sodium
63mg · 3% DV
Phosphorus
11mg · 2% DV
Potassium ⭐
48mg · 1% DV
Mushroom sauce Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom sauce
To burn the 27 calories in 2 tablespoon (medium) (30 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Mushroom sauce?
Mushroom sauce is a savoury sauce made by cooking sliced or chopped mushrooms, often with onion, butter or oil, and cream or milk. There is no single place of origin: creamy versions are common in European-style cooking, while recipes vary from kitchen to kitchen. The mushrooms may be left in visible pieces, giving the sauce a soft, earthy texture beneath its smooth, glossy finish.
Serve it over steak, chicken or meatballs, or toss it through pasta for an easy meal; it also works with rice or roasted vegetables. Its creamy richness means a little can add plenty of flavour. At 90 calories per 100 g, the amount you spoon onto a dish matters. For a lighter version, use more mushrooms and replace some of the cream with milk.
How Nutritious Is Mushroom sauce?
Nutrient density
Medium
How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.
Satiety score
Medium
An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.
Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.
Is Mushroom sauce Processed?
NOVA 3
Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
Does Mushroom sauce Contain Allergens?
Contains these allergens:
Which Diets Is Mushroom sauce Good For?
Vegan
— Not suitable
Vegetarian
✓ Suitable
Gluten-Free
— Not suitable
Dairy-Free
— Not suitable
Mediterranean
— Not suitable
Paleo
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
Mushroom sauce Fat Profile
SATURATED
0.84g
MONOUNSATURATED
0.51g
POLYUNSATURATED
0.05g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.