⏱ 60 min total

Mushroom Millet Soup

Name: Mushroom Millet Soup
Prep time: 10 min
Cook time: 50 min
Total time: 60 min
Yield: 1 serving
Ingredients: ¼ cup Millet; 2 ½ cup, pieces or slices White mushrooms; 1 cup, chopped Onion; 1 cloves, minced Garlic; 2 cup Vegetable broth; ⅜ tsp Salt; ⅜ cup Water; ½ tbsp Nutritional yeast; ¾ tbsp Parsley

Per 1 serving · 966 g · 9 ingredients

Calories

343

17%
of a 2,000 cal day

Protein
19g
21% of calories
Carbs
64g
72% of calories
Fat
3g
8% of calories

Portion

✓ Low fat
✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Mushroom Millet Soup (966 g) has 343 calories, with 19 g of protein, 64 g of carbohydrates and 3 g of fat. Most of its energy comes from carbs (72% of calories). It is high in protein (37% DV), dietary fiber (34% DV) and Vitamin C (23% DV). Keep an eye on sodium, which provides 122% of the daily value.

Per 100 g

36cal

very low energy density

Protein per 100 cal

5.4g

Net carbs

54g

carbs minus fiber

Fiber

9.7g

11 g sugar

High in

20%+ of the daily value

Protein37%
Dietary fiber34%
Vitamin C23%
Vitamin K40%
Thiamine32%
Riboflavin (B2)186%

Good source of

10–19% of the daily value

Zinc18%

Watch

20%+ of the daily value

Sodium122%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

¼ cup Millet
2 ½ cup, pieces or slices White mushrooms
1 cup, chopped Onion
1 cloves, minced Garlic
2 cup Vegetable broth
🥄
⅜ tsp Salt
🥄
⅜ cup Water
🥄
½ tbsp Nutritional yeast
¾ tbsp Parsley

Directions

Prep 10 minCook 50 min

1
Preheat oven to 350°F. Line a baking sheet with parchment paper.
2
Toast the dry millet over medium heat for about 4 minutes until it has a nutty aroma. Add water, bring to a boil, then reduce heat to low, simmer for 20-25 minutes, adding more water if necessary. Fluff with a fork and season with salt.
3
Saute chopped onion and minced garlic in a bit of oil over medium-low heat until transparent, about 5 minutes. Add sliced mushrooms and cook over medium heat until most of the water cooks off, about 15 minutes.
4
Stir in broth, salt, pepper, and nutritional yeast. Simmer over medium heat for about 5 minutes. Adjust salt to taste.
5
Blend half of the mixture until almost smooth but still a bit chunky, then return to the pot. Alternatively, use an immersion blender directly in the pot.
6
Stir in cooked millet. Season to taste and garnish with fresh parsley before serving.

Vitamins & minerals

Amounts for 1 serving (966 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	12 μg	1%
Vitamin C	20 mg	23%
Vitamin D	0.4 μg	3%
Vitamin E	0 mg	0%
Vitamin K	48 μg	40%
Thiamine	0.4 mg	32%
Riboflavin (B2)	2 mg	186%
Niacin	10 mg	63%
Vitamin B6	1 mg	52%
Folate (B9)	155 μg	39%
Vitamin B12	0.1 μg	4%
Pantothenic acid	3 mg	64%
Choline	41 mg	7%

Minerals

Nutrient	Amount	% Daily Value
Calcium	58 mg	6%
Iron	3 mg	39%
Potassium	1,026 mg	22%
Magnesium	91 mg	22%
Phosphorus	346 mg	49%
Zinc	2 mg	18%
Copper	1 mg	118%
Manganese	1 mg	50%
Selenium	19 μg	34%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0.5 g	—
Aspartic acid	1 g	—
Beta carotene	146 μg	—
Caffeine	0 mg	—
Cystine	0.1 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	2 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	6 g	—
Glutamic acid	2 g	—
Glycine	0.3 g	—
Histidine	0.2 g	—
Hydroxyproline	0 g	—
Isoleucine	0.3 g	—
Lactose	0 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	0.4 g	—
Maltose	0 g	—
Methionine	0.2 g	—
Monounsaturated fats	0.4 g	—
Phenylalanine	0.5 g	—
Polyunsaturated fats	1 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	0.5 g	—
Starch	0 g	—
Sucrose	2 g	—
Theobromine	0 mg	—
Threonine	0.4 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	0.3 g	—
Valine	1 g	—
Vitamin D2	0.4 μg	—
Vitamin D3	0 μg	—

Burning 343 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

65min
Walking (3.5 mph)
41min
Cycling (moderate)
29min
Running (6 mph)
48min
Swimming laps

Common questions

How many calories are in Mushroom Millet Soup?

One serving of Mushroom Millet Soup (1 serving) has 343 calories, which works out to 36 calories per 100 g. That is about 17% of a 2,000-calorie day.

Is Mushroom Millet Soup high in protein?

It provides a solid 19 g of protein per serving (37% of the 50 g daily value), but protein supplies only 21% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Mushroom Millet Soup keto-friendly?

It is hard to fit into a strict keto diet. One serving has 54 g of net carbs and 72% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mushroom Millet Soup?

2817 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mushroom Millet Soup?

11 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (966 g)

Calories343

% Daily Value*

Total fat 3g	4%
Saturated fat 0.6g	3%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 2,817mg	122%
Total carbohydrate 64g	23%
Dietary fiber 9.7g	34%
Total sugars 11g
Protein 19g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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