Nutrition for Mushroom (raw)

Calories, Protein, Vitamins and More

image of mushroom source

Mushroom Nutrition Summary

One cup of raw mushroom (70 grams or 2.47 oz) contains 15 calories and 2.2 grams of protein. Mushroom consist of 93% water, 3% carbohydrates, 3% protein, and less than 1% of fat.

Mushroom is an excellent source of a few nutrients, including potassium. It also contains significant amounts of riboflavin, niacin, phosphorus, copper and selenium.

In one cup of raw mushroom:

  • Calories: 15
  • Protein: 2.2 g
  • Sugar: 1.4 g
  • Dietary fiber: 0.7 g
  • Fat: 0.2 g
  • Sodium: 3.5 mg
There is no significant amounts of saturated fat or cholesterol in mushroom.

See the Mushroom Nutrition Chart for complete recommended daily values.
The specific nutritional values from USDA is for: Mushrooms, white, raw.

Calories in Mushroom

Mushroom has 15 calories per cup or 21 calories for every 100 grams. Most of its calories are from carbohydrates and protein.

47% of calories in mushroom are from carbohydrates, 44% of calories are from protein and 9% of calories are from fat.

Calories from Carbs

A good portion, or 47% of the calories in raw mushroom are from carbohydrates. The carbs in mushroom are mostly in the form of dietary fiber and sugar (33% and 67%). 1 cup of mushroom has 3% of daily values or 0.7 grams of dietary fiber.

  • Dietary fiber: 0.7 g
  • Sugar: 1.4 g
There is no significant amounts of starch in mushroom.

Calories from Fat

A small portion, or 9% the calories in raw Mushroom are from fat. Mushroom is very low in total fat, with 0.2 grams per cup. Most of the fat in mushroom are healthier unsaturated fats.

Mushroom is cholesterol free and trans-fat free.

  • Total fat: 0.2 g
  • Saturated fat: < 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholesterol, trans fat or monounsaturated fat in mushroom.

Omega-6 in Mushroom

A source of omega-6 fatty acids, every cup of mushroom contains a total of 0.1 grams of omega-6. In addition, a large portion of the omega-6 in mushroom comes from linolenic acid - the only essential omega-6 fatty acid. [2]

  • linoleic acid: 0.11 g

Protein in Mushroom

One cup of Mushroom has 2.2 grams of protein or about 4% of daily recommended intake. Although mushroom is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 2.16 g
  • Tryptophan: 0.02 g
  • Threonine: 0.07 g
  • Isoleucine: 0.05 g
  • Leucine: 0.08 g
  • Lysine: 0.07 g
  • Methionine: 0.02 g
  • Phenylalanine: 0.06 g
  • Valine: 0.16 g
  • Histidine: 0.04 g

Vitamins and Minerals in Mushroom

An good source of nutrients, raw mushroom contains abundant amounts of potassium. In fact, a single cup of mushroom contains 10% of recommended daily values or 222.6 milligrams of potassium.

Vitamins in mushroom (1 cup):
  • Thiamin: 0.1 mg
  • Riboflavin: 0.3 mg
  • Niacin: 2.5 mg
  • Vitamin b6: 0.1 mg
  • Vitamin c: 1.5 mg
  • Folate: 11.9 ug
Minerals in mushroom (1 cup):
  • Calcium: 2.1 mg
  • Potassium: 222.6 mg
  • Iron: 0.4 mg
  • Magnesium: 6.3 mg
  • Zinc: 0.4 mg
  • Selenium: 6.5 ug
  • Phosphorus: 60.2 mg
  • Copper: 0.2 mg
  • Choline: 12.1 mg
There is no significant amounts of manganese, vitamin a, pantothenic acid, vitamin e, vitamin b12 or vitamin k in mushroom.

Mushroom Nutrition Chart


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Nutrition calculations are from Harvard Medical's nutrient guidelines [1] and USDA's food central database (2019) [2].
We calculated values from 2000 kCal daily recommended diet.

Mushroom in Cooking

Mushroom is in the top 10% of most popular ingredients for recipes. Most recipes call for one or two cups of mushroom.

Friends and Relatives of Mushroom

Foods commonly cooked with mushroom: Other similar relatives: