Nutrition for Oyster Mushroom (raw)

Calories, Protein, Vitamins and More


image of oyster mushroom source

Oyster Mushroom Nutrition Summary

One cup of raw oyster mushroom (86 grams or 3.03 oz) contains 28 calories and 2.8 grams of protein. Oyster mushroom consist of 89% water, 6% carbohydrates, 3% protein, and less than 1% of fat.

Oyster mushroom is an excellent source of a few nutrients, including potassium and niacin. It also contains significant amounts of dietary fiber, riboflavin, phosphorus, choline and copper.

In one cup of raw oyster mushroom:

  • Calories: 28
  • Protein: 2.8 g
  • Sugar: 1 g
  • Dietary fiber: 2 g
  • Fat: 0.4 g, (Saturated: 0.1 g)
  • Sodium: 15.5 mg
There is no significant amounts of cholesterol in oyster mushroom.

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

Calories in Oyster Mushroom

Oyster mushroom has 28 calories per cup or 33 calories for every 100 grams. Most of its calories are from carbohydrates, protein and fat.

58 percent of calories in oyster mushroom are from carbohydrates, 32% of calories are from protein and 10% of calories are from fat.

Calories from Carbs

The majority, or 58% of the calories in raw oyster mushroom are from carbohydrates. The carbs in oyster mushroom are mostly in the form of dietary fiber and sugar (67% and 33%). A great high-fiber food, a single cup of oyster mushroom contains 8% of recommended daily values or 2 grams of dietary fiber.

  • Dietary fiber: 2 g
  • Sugar: 1 g
There is no significant amounts of starch in oyster mushroom.

Calories from Fat

About 10% the calories in raw oyster mushroom are from fat. Oyster mushroom is very low in total fat, with 0.4 grams per cup. It also is cholestrol free. Most of the fat in oyster mushroom are healthier unsaturated fats:

  • Total fat: 0.4 g
  • Saturated fat: 0.1 g
  • Polyunsaturated fat: 0.1 g
There is no significant amounts of cholestrol or monounsaturated fat in oyster mushroom.

Omega-6 in Oyster Mushroom

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

  • linoleic acid: 0.11 g

Calories Similar to Oyster Mushroom

Some other fungi with similar calories to oyster mushroom by weight:

Protein in Oyster Mushroom

One cup of oyster mushroom has 2.8 grams of protein or about 6% of daily recommended intake. Although oyster mushroom is relatively low in protein, it does contain all 9 essential amino acids at small amounts.

  • Protein: 2.85 g
  • Tryptophan: 0.04 g
  • Threonine: 0.12 g
  • Isoleucine: 0.1 g
  • Leucine: 0.14 g
  • Lysine: 0.11 g
  • Methionine: 0.04 g
  • Phenylalanine: 0.1 g
  • Valine: 0.17 g
  • Histidine: 0.06 g

Protein Similar to Oyster Mushroom

Some other fungi with similar amounts of protein to oyster mushroom by weight:

Vitamins and Minerals in Oyster Mushroom

An good source of nutrients, raw oyster mushroom contains abundant amounts of potassium and niacin. In fact, a single cup of oyster mushroom contains 30% of recommended daily values or 4.3 mg of niacin. Also an excellent source of potassium, a single cup of oyster mushroom contains 16% of recommended daily values or 361.2 mg of potassium.

Vitamins in oyster mushroom (1 cup):
  • Vitamin a: 1.7 ug
  • Thiamin: 0.1 mg
  • Riboflavin: 0.3 mg
  • Niacin: 4.3 mg
  • Vitamin b6: 0.1 mg
  • Folate: 32.7 ug
Minerals in oyster mushroom (1 cup):
  • Calcium: 2.6 mg
  • Potassium: 361.2 mg
  • Iron: 1.1 mg
  • Magnesium: 15.5 mg
  • Zinc: 0.7 mg
  • Selenium: 2.2 ug
  • Phosphorus: 103.2 mg
  • Copper: 0.2 mg
  • Manganese: 0.1 mg
  • Choline: 41.9 mg
There is no significant amounts of pantothenic acid, vitamin c, vitamin e, vitamin b12 or vitamin k in oyster mushroom.

Flavonoids and Carotenoids in Oyster Mushroom [3]

Oyster mushroom contains a couple of healthy phytonutrients and antioxidants, specifically carotenoid beta-carotene. In one cup of oyster mushroom:

  • beta-carotene: 25 ug

Oyster Mushroom Nutrition Chart

Oyster Mushroom:

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thiamin (Vitamin B1)
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riboflavin (Vitamin B2)
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pantothenic acid (Vitamin B5)
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folate (Vitamin B9)
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lysine
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phenylalanine
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threonine
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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.

Oyster Mushroom in Cooking

Oyster mushroom is not too common in recipes, although it does star in quite a few. Most recipes call for one or two cups of oyster mushroom.

Friends and Relatives of Oyster Mushroom

Other similar relatives:


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