Nutrition for White Mushroom (raw)

Calories, Protein, Vitamins and More


image of white mushroom source

White Mushroom Nutrition Summary

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

White 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 white 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 white mushroom.

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

Calories in White Mushroom

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

47 percent of calories in white 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 white mushroom are from carbohydrates. The carbs in white mushroom are mostly in the form of dietary fiber and sugar (33% and 67%). 1 cup of white 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 white mushroom.

Calories from Fat

A small portion, or 9% the calories in raw white mushroom are from fat. White mushroom is very low in total fat, with 0.2 grams per cup. It also is cholestrol free. Most of the fat in white mushroom are healthier unsaturated fats:

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

Omega-6 in White Mushroom

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

  • linoleic acid: 0.11 g

Calories Similar to White Mushroom

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

Protein in White Mushroom

One cup of white mushroom has 2.2 grams of protein or about 4% of daily recommended intake. Although white 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

Protein Similar to White Mushroom

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

Vitamins and Minerals in White Mushroom

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

Vitamins in white 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 white 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 white mushroom.

Similar to White Mushroom for Potassium

Here are some other fungi with similarly abundant amounts of potassium to white mushroom:

White Mushroom Nutrition Chart

White Mushroom:

( - g )

calories
KCAL %
carbohydrates
G %
dietary fiber
G %
sugar G
total fat
G %
saturated fat
G %
polyunsaturated fat G
protein
G %
Vitamin C
MG %
Vitamin D
IU %
calcium
MG %
iron
MG %
magnesium
MG %
potassium
MG %
thiamin (Vitamin B1)
MG %
riboflavin (Vitamin B2)
MG %
niacin (Vitamin B3)
MG %
Vitamin B6
MG %
pantothenic acid (Vitamin B5)
MG %
folate (Vitamin B9)
UG %
Vitamin B12
UG %
Vitamin E
MG %
histidine
G %
isoleucine
G %
leucine
G %
lysine
G %
methionine
G %
phenylalanine
G %
threonine
G %
tryptophan
G %
valine
G %
choline
MG %
phosphorus
MG %
manganese
MG %
copper
MG %
sodium
MG %
selenium
UG %
zinc
MG %
Water G
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.

White Mushroom in Cooking

White mushroom is in the top 25% most popular ingredients for recipes. Most recipes call for one or two pounds of white mushroom.

Friends and Relatives of White Mushroom

Foods commonly cooked with white mushroom: Other similar relatives:


get Nutrition for food