Mushroom: Calories, Nutrition Facts, and Health Benefits (2026)

Mushrooms are low in calories, with just 15 calories per 1 cup sliced (70 g). They provide 0.7 g of fiber and 1.5 mg of vitamin C, contributing to overall nutrition. With a glycemic index of about 15, they have a minimal impact on blood sugar levels.

This page provides a comprehensive overview of mushroom nutrition, including calories, macronutrients, and health benefits. It focuses on data per 1 cup sliced (70 g) and per 100 g, along with insights on how mushrooms fit into various dietary goals.

Mushroom Nutrition Facts (Per Serving and Per 100 g)

The following table details the nutrition facts for mushrooms, highlighting key vitamins and minerals.

Values are for 1 cup sliced (70 g).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	15	22	1%
Protein	2.2 g	3.1 g	4%
Carbohydrates	2.3 g	3.3 g	1%
Fiber	0.7 g	1.0 g	3%
Sugar	1.4 g	2.0 g	-
Fat	0.2 g	0.3 g	0%
Vitamin C	1.5 mg	2.1 mg	2%
Potassium	223 mg	318 mg	5%
Folate	12 mcg	17 mcg	3%

About 46% of mushroom calories come from carbohydrates, 43% from protein and 11% from fat.

Mushroom by Health Goal

Explore how mushrooms rate for common health goals, including weight management and blood sugar control.

Goal	Rating	Why
Weight loss	Excellent	15 calories per serving with 0.7 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Fair	Provides 1.5 mg vitamin C (2% DV)
Digestion	Fair	0.7 g fiber per serving supports regularity
Heart health	Good	Potassium (223 mg) and fiber, very low sodium
Muscle gain	Fair	Low in protein (2.2 g); best as a vitamin-rich choice, not a protein source

Mushroom and Blood Sugar

Glycemic index: 15. Glycemic load: 1 per serving.

Mushroom has a glycemic index of about 15 and a glycemic load of around 1 per serving, so it has a modest effect on blood sugar. Fiber and water slow sugar absorption, and pairing it with protein or fat steadies the response.

How Mushroom Compares to Other Vegetables

The comparison table illustrates how mushrooms stack up against other vegetables in terms of nutritional content.

Vegetable (per 100 g)	Calories	Sugar (g)	Fiber (g)	Vitamin C (mg)
Mushroom	22	2.0	1.0	2.1
Zucchini	17	2.5	1.0	17.9
Eggplant	25	3.5	3.0	2.2
Asparagus	20	1.9	2.1	5.6

Mushroom Myths, Checked

Mushrooms have no nutritional value , False. Mushrooms provide B vitamins, potassium and, if UV-exposed, vitamin D.

Mushrooms are a vegetable , Misleading. They are fungi, not plants, though used as a vegetable in cooking.

How to Track Mushroom

Vegetable portions and cooking method both change the numbers, so the same mushroom can look very different once it is on your plate. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log mushroom accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see vegetables ranked by nutrient density, highest-protein vegetables ranked, and lowest-carb keto vegetables ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 cup of mushrooms?

One cup of sliced mushrooms (70 g) contains 15 calories, making them a low-calorie food choice.

Is mushroom good for weight loss?

Mushrooms can be beneficial for weight loss due to their low calorie content and high water volume, which can help promote satiety.

Can people with diabetes eat mushroom?

Yes, mushrooms are suitable for people with diabetes as they have a low glycemic index of about 15.

How much potassium is in mushroom?

Mushrooms contain 223 mg of potassium per 1 cup sliced, contributing to daily potassium needs.

Is mushroom high in sugar?

Mushrooms are low in sugar, with only 1.4 g of sugar per 1 cup sliced.

Are mushrooms a vegetable?

Mushrooms are classified as fungi, not vegetables, although they are often used in cooking like vegetables.

Key Takeaways

• Mushrooms provide 15 calories per 1 cup sliced (70 g).
• They contain 2.2 g of protein and 2.3 g of carbohydrates.
• Mushrooms have 0.7 g of fiber and 1.4 g of sugar.
• They are a good source of potassium, with 223 mg per serving.
• Mushrooms offer 1.5 mg of vitamin C, contributing 2% of the daily value.
• With a glycemic index of about 15, mushrooms have minimal impact on blood sugar.