1 serving (medium) of Mushroom Vegetable Sauce (125 g) has 60 calories. That works out to 48 calories per 100 g. It contains 7.8 g of carbs, 2.4 g of protein, 2.6 g of fat and 2.3 g of fiber. Its 0.2 mg of Copper covers 17% of the Daily Value. Its glycemic index is 30 (low), so it raises blood sugar slowly.

What is Mushroom Vegetable Sauce?

Mushroom Vegetable Sauce combines cooked mushrooms with a selection of vegetables, blended or left slightly chunky to make a savoury topping. There is no single traditional recipe: the vegetables and seasonings can vary, making it a handy way to use what is in season or already in the kitchen.

Serve it over pasta, spoon it onto grains, or pair it with roasted vegetables, potatoes or a simple protein. The mushrooms bring a soft, earthy flavour, while the vegetables add sweetness and texture. It is a light, vegetable-forward sauce, with 48 calories per 100 g. For a more substantial meal, serve it with wholegrain pasta or beans; alongside a crisp salad, it makes a lighter plate.

Mushroom Vegetable Sauce Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

1.9g

· 4% DV

Fat

2.1g

· 3% DV

Fiber

1.8g

· 6% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 48% · Protein 15% · Fat 37%

Mushroom Vegetable Sauce Vitamins & Minerals

Vitamins

2.1mg · 13% DV

Vitamin C

11.5mg · 13% DV

0.16mg · 12% DV

0.55mg · 11% DV

Minerals

Sodium

230mg · 10% DV

Phosphorus

62mg · 9% DV

Potassium ⭐

285mg · 8% DV

Selenium

3.8µg · 7% DV

How Nutritious Is Mushroom Vegetable Sauce?

Nutrient density

High

64/ 100

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

47/ 100

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.

Mushroom Vegetable Sauce Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mushroom Vegetable Sauce

To burn the 48 calories in 100 g:

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mushroom Vegetable Sauce Processed?

NOVA 2

Minimally 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 Vegetable Sauce Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mushroom Vegetable Sauce Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Mushroom Vegetable Sauce Fat Profile

SATURATED

0.3g

MONOUNSATURATED

1.2g

POLYUNSATURATED

0.48g

⚖️

Omega 6:3 ratio 10.5:1

Above the ideal 4:1 (10.5:1).

Compare Mushroom Vegetable Sauce

🍄vs🍅

Mushroom Vegetable Sauce vs Tomato30 kcal more per 100 g

→🍄vs🥗

Mushroom Vegetable Sauce vs Mixed Green Salad30 kcal more per 100 g

→🍄vs🫑

Mushroom Vegetable Sauce vs Red Pepper17 kcal more per 100 g

→🍄vs🥄

Mushroom Vegetable Sauce vs Boiled Beetroot4 kcal more per 100 g

→

Foods Similar to Mushroom Vegetable Sauce

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Mushroom Vegetable Sauce

What can you serve with mushroom vegetable sauce?

Mushroom vegetable sauce works well with roasted vegetables, baked potatoes, rice, or grilled chicken. For an easy meal, spoon it over a grain or serve it alongside a protein rather than treating it only as a pasta topping.

How do you make mushroom vegetable sauce from scratch?

Make mushroom vegetable sauce by sautéing sliced mushrooms and chopped vegetables until tender, then adding tomatoes or broth if you want a looser sauce. Simmer briefly so the vegetables keep some texture, and season to taste.

What goes into mushroom vegetable sauce?

Mushroom vegetable sauce is made with mushrooms and assorted vegetables; onion, garlic, peppers, and tomatoes are common additions. There is no single fixed recipe, so the vegetables can vary with the meal and what you have available.

Can mushroom vegetable sauce be used as a pizza topping?

Yes, mushroom vegetable sauce can be used on pizza if it is thick rather than watery. Cook off excess liquid first, then spread a thin layer over the crust so the base does not become soggy.

How can you make mushroom vegetable sauce creamy?

You can make mushroom vegetable sauce creamy by stirring in cream, crème fraîche, or an unsweetened plant-based alternative near the end of cooking. Warm it gently after adding, since boiling can make some creamy additions separate.

Can you use canned mushrooms in mushroom vegetable sauce?

Yes, canned mushrooms work in mushroom vegetable sauce. Drain them well before adding, since their liquid can thin the sauce, and stir them in after the vegetables have softened so they do not become overly mushy.

How do you thicken mushroom vegetable sauce without flour?

To thicken mushroom vegetable sauce without flour, simmer it uncovered until some liquid evaporates. You can also mash a portion of the cooked vegetables and mushrooms into the sauce for a thicker texture without adding a separate thickener.

Can you freeze mushroom vegetable sauce?

Yes, mushroom vegetable sauce can be frozen in airtight, meal-sized containers once it has cooled. Thaw it in the refrigerator and reheat it gently; the vegetables may soften and release water, so stir well before serving.

How long does mushroom vegetable sauce last in the fridge?

Mushroom vegetable sauce generally keeps for 3–4 days in a covered container in the refrigerator. Refrigerate it promptly after cooking, and discard it if its smell, appearance, or texture has changed.

What is the best way to reheat mushroom vegetable sauce?

Reheat mushroom vegetable sauce in a saucepan over low to medium heat, stirring regularly until hot throughout. Add a splash of water if it has thickened in storage, and avoid repeatedly cooling and reheating the same batch.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026