Calories in raw white mushrooms.
22 kcal per 100 g.
Mushrooms, white, raw · SR Legacy (2018-04) · USDA FDC 169251
Nutrition for your portion
| Nutrient | Per 100 g | 100 g |
|---|---|---|
| Energy | 22 kcal | 22 kcal |
| Protein | 3.09 g | 3.09 g |
| Carbohydrates | 3.26 g | 3.26 g |
| Fat | 0.34 g | 0.34 g |
| Fibre | 1 g | 1 g |
| Sugars | 1.98 g | 1.98 g |
| Saturated fat | 0.05 g | 0.05 g |
| Sodium | 5 mg | 5 mg |
| Salt (calculated from sodium) | 0.01 g | 0.01 g |
| Vitamin A (RAE) | 0 ug | 0 ug |
| Vitamin D (D2 + D3) | 0.2 ug | 0.2 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg | 0.01 mg |
| Vitamin K (phylloquinone) | 0 ug | 0 ug |
| Vitamin C | 2.1 mg | 2.1 mg |
| Thiamin | 0.08 mg | 0.08 mg |
| Riboflavin | 0.4 mg | 0.4 mg |
| Niacin | 3.61 mg | 3.61 mg |
| Vitamin B6 | 0.1 mg | 0.1 mg |
| Folate, total | 17 ug | 17 ug |
| Vitamin B12 | 0.04 ug | 0.04 ug |
| Potassium | 318 mg | 318 mg |
| Calcium | 3 mg | 3 mg |
| Phosphorus | 86 mg | 86 mg |
| Magnesium | 9 mg | 9 mg |
| Iron | 0.5 mg | 0.5 mg |
| Zinc | 0.52 mg | 0.52 mg |
| Selenium | 9.3 ug | 9.3 ug |
| Iodine | Unknown | Unknown |
| Copper | 0.32 mg | 0.32 mg |
Energy comes from USDA nutrient 1008. Salt is calculated as sodium × 2.5, with unit conversion to grams. It is not a separately measured salt value.
Preparation
Raw white mushrooms are 22 kcal per 100 g with 3.1 g of protein — the highest protein of any vegetable in this family, from a food that is barely there in energy terms. They are about 92% water, and that water is the whole story in a pan: mushrooms release it, shrink dramatically, and then absorb whatever fat is in the pan with remarkable enthusiasm.
Logging this food
A cup of pieces is 70 g and 15 kcal, a cup whole 96 g and 21. One large mushroom is 23 g and 5 kcal, a medium 18 g and 4, a slice 6 g and 1. Log the raw weight and log the butter separately: fried mushrooms are one of the clearest cases on this site where the pan contributes more calories than the food.
Swaps and alternatives
Cucumber at 15 kcal per 100 g and tomatoes at 18 are lighter, but nothing else here brings 3.1 g of protein. Mushrooms are used as a meat extender for exactly that reason — half mushroom, half mince in a bolognese cuts the meat by half while keeping the bulk and most of the savour.