Mushrooms Nutrition Facts: Calories, Vitamins & Minerals
Mushrooms nutrition facts per 100 g and per serving
Figures are for: Button mushrooms, raw
| Nutrient | Per 100 g | Serving: 100 g |
|---|---|---|
| Calories | 22 kcal | 22 kcal |
| Energy (kilojoules) | 92 kJ | 92 kJ |
| Protein | 3.1 g | 3.1 g |
| Fat | 0.3 g | 0.3 g |
| incl. saturated | 0.1 g | 0.1 g |
| Total carbohydrates | 3.3 g | 3.3 g |
| incl. sugars | 2 g | 2 g |
| incl. fiber | 1 g | 1 g |
| Salt | 0 g | 0 g |
*Where the numbers come from
Values per 100 g as eaten, averaged from food composition tables (USDA FoodData Central and others) and rounded — a specific brand or recipe will differ a little. Carbohydrates are total carbohydrate, fiber included, as on a US Nutrition Facts label.
22 kcal (92 kJ) per 100 g · P/F/C 3.1/0.3/3.3 g
Serving (100 g) — 22 kcal (92 kJ) · Nutri-Score A
Per 100 g: sugar: low saturated fat: low salt: low fiber: low
Are mushrooms healthy?
Yes. On their nutrient profile, mushrooms are a healthy choice: grade A on the open 2023 Nutri-Score algorithm, the top grade.
For
- Low in calories: 22 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: 22 kcal, 3.1 g protein, 0.3 g fat and 3.3 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
Mushrooms are very low in calories and provide B vitamins, potassium and selenium, adding a savory, meaty taste without fat.
protein 51%fat 11%carbs 38%
Vitamins and minerals in mushrooms
Per 100 g, the standouts are copper — 0.32 mg, 35% of the Daily Value (#1 of 29 in our vegetables section); riboflavin — 0.4 mg, 31% of the Daily Value (#1 of 29 in our vegetables section); niacin — 3.6 mg, 23% of the Daily Value (#2 of 29 in our vegetables section).
| Nutrient | Per 100 g | Serving: 100 g | % DV |
|---|---|---|---|
| Vitamin C | 2.1 mg | 2.1 mg | 2% |
| Thiamin (B1) | 0.08 mg | 0.08 mg | 7% |
| Riboflavin (B2) | 0.4 mg | 0.4 mg | 31% |
| Niacin (B3) | 3.6 mg | 3.6 mg | 23% |
| Vitamin B6 | 0.1 mg | 0.1 mg | 6% |
| Folate (B9) | 17 mcg | 17 mcg | 4% |
| Potassium | 318 mg | 318 mg | 7% |
| Magnesium | 9 mg | 9 mg | 2% |
| Phosphorus | 86 mg | 86 mg | 7% |
| Iron | 0.5 mg | 0.5 mg | 3% |
| Zinc | 0.52 mg | 0.52 mg | 5% |
| Copper | 0.32 mg | 0.32 mg | 35% |
| Manganese | 0.05 mg | 0.05 mg | 2% |
| Selenium | 9.3 mcg | 9.3 mcg | 17% |
*Where the vitamin numbers come from
Vitamins and minerals come from the USDA FoodData Central record “Mushrooms, white, raw” (FDC ID 169251, 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.
Mushrooms calories by weight, 50–300 g
150 g of mushrooms has 33 calories and 200 g has 44. 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 | 11 | 1.6 / 0.2 / 1.7 | 0.5 |
| 100 g — typical serving | 22 | 3.1 / 0.3 / 3.3 | 1 |
| 150 g | 33 | 4.7 / 0.5 / 4.9 | 1.5 |
| 200 g | 44 | 6.2 / 0.6 / 6.6 | 2 |
| 250 g | 55 | 7.8 / 0.8 / 8.3 | 2.5 |
| 300 g | 66 | 9.3 / 0.9 / 9.9 | 3 |
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Mushrooms: calories by type and cooking method
“Calories per 100 g” depends on which kind you mean — dry or cooked, oil in the pan, what it's served with. Every row comes from the same database the diary uses.
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Button mushrooms, raw | 22 | 3.1 / 0.3 / 3.3 |
| Roasted mushrooms | 45 | 3.5 / 2.5 / 4 |
| Fried mushrooms | 84 | 3.7 / 6 / 4.8 |
Mushrooms: swaps and alternatives
No need to swap: mushrooms already get grade A, the top of the scale, and nothing is in the red on the per-100 g traffic light: sugar 2 g (red is over 22.5 g), saturated fat 0.1 g (over 5 g) and salt 0 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 mushrooms.
Mushrooms vs similar foods: calories compared
| Per 100 g | Kcal | P / F / C, g |
|---|---|---|
| Zucchini | 17 | 1.2 / 0.3 / 3.2 |
| Cherry Tomatoes | 18 | 0.9 / 0.2 / 3.9 |
| Mushrooms | 22 | 3.1 / 0.3 / 3.3 |
| Cauliflower | 25 | 1.8 / 0.5 / 4.8 |
| Arugula | 25 | 2.6 / 0.7 / 3.7 |
| Bell Pepper | 27 | 1.3 / 0.1 / 7.2 |
| Spaghetti Squash | 27 | 0.7 / 0.3 / 6.5 |
FAQ
How many calories are in 100 g of mushrooms?
100 g of mushrooms has 22 calories, with 3.1 g protein, 0.3 g fat and 3.3 g carbohydrates (1 g fiber).
How many calories are in a serving of mushrooms?
A 100 g serving has 22 calories: 3.1 g protein, 0.3 g fat and 3.3 g carbs.
What are the macros of mushrooms?
Per 100 g: 3.1 g protein, 3.3 g carbs and 0.3 g fat. By calories that's about 51% protein, 38% carbs and 11% fat.
What vitamins and minerals are in mushrooms?
Per 100 g, mushrooms are richest in copper (0.32 mg, 35% DV), riboflavin (0.4 mg, 31% DV), niacin (3.6 mg, 23% DV) — from USDA FoodData Central record 169251.
How much fiber is in mushrooms?
100 g of mushrooms has 1 g of fiber — 4% of the 25 g a day the WHO recommends.
How do the calories in mushrooms change with the type and cooking method?
Per 100 g it ranges from 22 kcal (button mushrooms, raw) to 84 kcal (fried mushrooms).
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