Calories in Oyster Mushrooms: Per 100 g, Per Serving & Nutrition Facts
How many calories in oyster mushrooms: per 100 g and per serving
Figures are for: Oyster mushrooms, raw
| Nutrient | Per 100 g | Serving: 100 g |
|---|---|---|
| Calories | 33 kcal | 33 kcal |
| Energy (kilojoules) | 138 kJ | 138 kJ |
| Protein | 3.3 g | 3.3 g |
| Fat | 0.4 g | 0.4 g |
| incl. saturated | 0.1 g | 0.1 g |
| Total carbohydrates | 6.1 g | 6.1 g |
| incl. sugars | 1.1 g | 1.1 g |
| incl. fiber | 2.3 g | 2.3 g |
| Salt | 0.1 g | 0.1 g |
*Where the numbers come from
Values per 100 g come from a single record of an open food composition table: USDA FoodData Central, FDC ID 168580, “Mushrooms, oyster, raw” — the measured composition of this exact food, raw, as you weigh it before cooking, not an average across tables. Rounded. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label; salt is sodium × 2.5. Table licenses are on the data sources page.
33 kcal (138 kJ) per 100 g · P/F/C 3.3/0.4/6.1 g
Serving (100 g) — 33 kcal (138 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Are oyster mushrooms healthy?
Yes. On their nutrient profile, oyster mushrooms are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 33 kcal per 100 g.
- Counts toward your fruit and vegetables: a 100 g serving is 25% of the 400 g a day the WHO advises.
A typical serving is 100 g: 33 kcal, 3.3 g protein, 0.4 g fat and 6.1 g carbs. Other weights in the table.
How we judge this, and the sources
The answer comes from the food's composition, not from opinion: its Nutri-Score grade on the open 2023 algorithm, a traffic light for sugar, salt, saturated fat and fiber per 100 g, and the share of daily reference amounts in a typical serving (for salt, sugar, fiber and vegetables, those of the WHO). It rates the food's nutrient profile; it is not medical advice. Formulas, thresholds and every source are on the methodology page; last checked against the sources on November 1, 2026. The short food description was written by our language model (AI) — how we check the text.
More about this food
Oyster mushrooms are farmed year-round: about 33 calories and 3 g of protein per 100 g. The calories in the dish come from the oil or cream.
protein 41%fat 11%carbs 48%
Vitamins and minerals in oyster mushrooms
Per 100 g, the standouts are niacin — 5 mg, 31% of the Daily Value (#1 of 29 in our vegetables section); copper — 0.24 mg, 27% of the Daily Value (#3 of 29 in our vegetables section); riboflavin — 0.35 mg, 27% of the Daily Value (#2 of 29 in our vegetables section).
| Nutrient | Per 100 g | Serving: 100 g | % DV |
|---|---|---|---|
| Vitamin D | 0.7 mcg | 0.7 mcg | 3% |
| Thiamin (B1) | 0.13 mg | 0.13 mg | 10% |
| Riboflavin (B2) | 0.35 mg | 0.35 mg | 27% |
| Niacin (B3) | 5 mg | 5 mg | 31% |
| Vitamin B6 | 0.11 mg | 0.11 mg | 6% |
| Folate (B9) | 38 mcg | 38 mcg | 10% |
| Potassium | 420 mg | 420 mg | 9% |
| Magnesium | 18 mg | 18 mg | 4% |
| Phosphorus | 120 mg | 120 mg | 10% |
| Iron | 1.3 mg | 1.3 mg | 7% |
| Zinc | 0.77 mg | 0.77 mg | 7% |
| Copper | 0.24 mg | 0.24 mg | 27% |
| Manganese | 0.11 mg | 0.11 mg | 5% |
| Selenium | 2.6 mcg | 2.6 mcg | 5% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Mushrooms, oyster, raw” (FDC ID 168580, SR Legacy; public domain), checked October 14, 2026; the record was matched to this food by calories, protein and fat. % DV is per serving, against the FDA Daily Values used on Nutrition Facts labels (2,000-calorie diet). The table lists nutrients that reach at least 2% DV per 100 g; the rest are absent or trace. Varieties, seasons and brands differ, and cooking in water leaches some vitamin C and B vitamins.
Oyster Mushrooms calories by weight, 50–300 g
150 g of oyster mushrooms has 50 calories and 200 g has 66. The table gives protein, fat and carbs for each weight; for any other amount, type your own into the calculator below.
| Weight | Kcal | P / F / C, g | Fiber, g |
|---|---|---|---|
| 50 g | 17 | 1.7 / 0.2 / 3.1 | 1.2 |
| 100 g — typical serving | 33 | 3.3 / 0.4 / 6.1 | 2.3 |
| 150 g | 50 | 4.9 / 0.6 / 9.1 | 3.5 |
| 200 g | 66 | 6.6 / 0.8 / 12 | 4.6 |
| 250 g | 83 | 8.3 / 1 / 15 | 5.8 |
| 300 g | 99 | 9.9 / 1.2 / 18 | 6.9 |
Try it with your numbers
Portion → calories and macros
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Oyster Mushrooms: more nutrition highlights
They have 2.3 g of fiber per serving — roughly 9% of the 25 g a day most adults fall short of.
Oyster Mushrooms: swaps and alternatives
No need to swap: oyster mushrooms already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 1.1 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0.1 g (over 1.5 g). We only suggest a swap when it fixes a real problem. How we pick swaps.
Equally good alternatives
Same food group and the same place on the plate, with a Nutri-Score grade at least as good. Figures are for 100 g, a typical serving of oyster mushrooms.
| Food | Grade | Kcal | Protein, g | Fiber, g |
|---|---|---|---|---|
| Oyster Mushrooms | A | 33 | 3.3 | 2.3 |
| Okra | A | 33 | 1.9 | 3.2 |
| Carrots | A | 35 | 1.3 | 2.4 |
| Broccoli | A | 35 | 2.4 | 3.3 |
Oyster Mushrooms vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Cauliflower | 25 | 1.8 / 0.5 / 4.8 |
| Bell Pepper | 27 | 1.3 / 0.1 / 7.2 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
| Pumpkin | 32 | 1 / 0.1 / 7.5 |
| Oyster Mushrooms | 33 | 3.3 / 0.4 / 6.1 |
| Green Beans | 35 | 1.9 / 0.3 / 7.7 |
| Brussels Sprouts | 37 | 2.6 / 0.5 / 7.1 |
FAQ
How many calories are in 100 g of oyster mushrooms?
100 g of oyster mushrooms has 33 calories, with 3.3 g protein, 0.4 g fat and 6.1 g carbohydrates (2.3 g fiber).
How many calories are in a serving of oyster mushrooms?
A 100 g serving has 33 calories: 3.3 g protein, 0.4 g fat and 6.1 g carbs.
What are the macros of oyster mushrooms?
Per 100 g: 3.3 g protein, 6.1 g carbs and 0.4 g fat. By calories that's about 41% protein, 48% carbs and 11% fat.
What vitamins and minerals are in oyster mushrooms?
Per 100 g, oyster mushrooms are richest in niacin (5 mg, 31% DV), copper (0.24 mg, 27% DV), riboflavin (0.35 mg, 27% DV) — from USDA FoodData Central record 168580.
How much fiber is in oyster mushrooms?
100 g of oyster mushrooms has 2.3 g of fiber — 9% of the 25 g a day the WHO recommends.
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