Calories in Mushrooms: Nutrition Facts by Serving Size
One cup of sliced mushrooms has just 15 calories. See the full nutrition breakdown by serving size with expert FAQ.
Mushrooms are a unique low-calorie food that provides an umami-rich, meaty flavor while being virtually fat-free. White button mushrooms — the most common variety — are a good source of B vitamins, selenium, copper, and potassium. Mushrooms are also one of the few non-animal sources of vitamin D when exposed to sunlight. Here is a full breakdown of mushroom nutrition by serving size.
Calories by serving size:
| Serving | Weight | Calories | Carbs | Protein | Fiber | Selenium |
|---|---|---|---|---|---|---|
| 1 medium mushroom | ~18 g | 4 kcal | 0.6 g | 0.5 g | 0.2 g | 5% DV |
| 1 cup sliced (raw) | ~70 g | 15 kcal | 2.3 g | 2.2 g | 0.7 g | 18% DV |
| 1 cup cooked | ~156 g | 44 kcal | 8 g | 3.4 g | 1.7 g | 45% DV |
| 5 medium mushrooms | ~90 g | 20 kcal | 2.9 g | 2.8 g | 0.9 g | 23% DV |
| 100 g | 100 g | 22 kcal | 3.3 g | 3.1 g | 1 g | 26% DV |
Mushrooms are also rich in riboflavin (vitamin B2), niacin (vitamin B3), and pantothenic acid (vitamin B5). Their ergothioneine content acts as a potent cellular antioxidant that is unique to fungi.
Frequently Asked Questions (FAQ)
How many calories are in a cup of mushrooms?
One cup of sliced raw white mushrooms (about 70 grams) contains approximately 15 calories. Cooked mushrooms have about 44 calories per cup because they shrink significantly during cooking, so a cup of cooked mushrooms contains much more mushroom by weight. Both are very low-calorie options that add flavor and nutrients to any meal.
Are mushrooms good for weight loss?
Mushrooms are excellent for weight loss. At only 22 calories per 100 grams, they provide rich umami flavor and a satisfying meaty texture with very few calories. Research has shown that substituting mushrooms for meat in meals can significantly reduce calorie intake while maintaining satisfaction. Their protein content, though modest, also helps promote fullness.
Do mushrooms contain vitamin D?
Mushrooms are one of the very few non-animal food sources of vitamin D. When exposed to UV light or sunlight, mushrooms can produce significant amounts of vitamin D2. Some commercially sold mushrooms are treated with UV light and can provide up to 100% of the daily value of vitamin D per serving. Check the label to see if your mushrooms have been UV-treated.
Are mushrooms a good source of protein?
Mushrooms contain a respectable amount of protein for a vegetable — about 3.1 grams per 100 grams. While they are not a complete protein source on their own, they provide a range of essential amino acids. Their protein content, combined with their meaty texture, makes them a popular meat substitute in vegetarian and vegan cooking.
What is the difference in nutrition between mushroom varieties?
Different mushroom varieties have slightly varying nutritional profiles. White button, cremini, and portobello mushrooms are the same species at different stages of maturity and have similar nutrition. Shiitake mushrooms are slightly higher in calories but contain lentinan, a compound studied for immune support. Oyster mushrooms have more protein, and maitake mushrooms are especially high in vitamin D when sun-exposed.
How many calories are in a cup of mushrooms?
Are mushrooms good for weight loss?
Do mushrooms contain vitamin D?
Are mushrooms a good source of protein?
What is the difference in nutrition between mushroom varieties?
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