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Calories Calculator Nutrition Facts Vitamins By Weight Macros Micronutrients Health Benefits Diet Guide FAQ Related Foods

Calories in Mushroom

Q: How many calories in a mushroom?

Mushrooms contain 22 calories per 100g. A cup of sliced raw mushrooms (70g) has 15 calories. A large whole mushroom (70g) also has 15 calories. Use the slider above for any weight.

Source: USDA FoodData Central · Raw · Data verified by CaloriesCalc

kcal

per 100g, raw

3.26

Carbs

3.09

Protein

0.34

Fat

1.0

Fiber

kcal per cup sliced (70g)

kcal per large mushroom (70g)

kcal per oz (28g)

✔ Only food that makes vitamin D✔ Excellent selenium source✔ Umami — reduces need for salt✔ Gluten free✔ Vegan✔ Very low calorie

☀️Only plant-based vitamin D source

🔬Excellent selenium — 26% DV

💪High protein — 3.09g per 100g

🦠Beta-glucans — immune boosting

🔥Only 22 kcal per 100g

🧠Rich in ergothioneine — unique antioxidant

🍄 Calculate Calories for Any Mushroom Weight

Weight100g

Nutrition Facts

Per 100g (raw mushroom)

* % Daily Value based on a 2,000 kcal diet.

Quick summary: Mushrooms contain 22 calories per 100g and 15 calories per cup. They are the only non-animal source of vitamin D — UV-exposed mushrooms can provide 100%+ of daily needs. With 56% of calories from protein and only 2.3g net carbs per 100g, mushrooms are exceptionally keto-friendly and protein-dense. Beta-glucans supports immune function function; ergothioneine (found only in mushrooms) is a unique mitochondrial antioxidant linked to longevity.

Vitamins & Minerals — per 100g

Nutrient	Amount	% Daily Value
Selenium	9.3 µg	17%
Potassium	318 mg	7%
Vitamin D	0.2 µg (UV: 10+ µg)	1-100%+
Riboflavin (B2)	0.40 mg	31%
Niacin (B3)	3.61 mg	23%
Copper	0.32 mg	36%
Pantothenic acid	1.5 mg	30%
Phosphorus	86 mg	7%
Zinc	0.52 mg	5%
Iron	0.5 mg	3%

Calories in Mushroom by Weight

Weight	Calories	Carbs	Protein	Fat

Calories in Different Mushroom Servings

Serving	Weight	Calories	Carbs	Net Carbs	Fat
⭐ 1 cup sliced raw	70g	15 kcal	2.3g	1.4g	0.2g
1 large mushroom	70g	15 kcal	2.3g	1.4g	0.2g
½ cup sautéed	78g	28 kcal	4.0g	2.6g	1.4g
1 cup whole	96g	21 kcal	3.1g	1.9g	0.3g
1 oz	28g	6 kcal	0.9g	0.6g	0.1g

Macronutrient Breakdown — per 100g

Carbohydrates3.26g · 55% of calories

Protein3.09g · 56% of calories

Fat0.34g · 14% of calories

Fiber1.0g (included in carbs)

Mushrooms are 92% water. Net carbs are 2.3g per 100g. By calorie percentage, mushrooms are approximately 56% protein — one of the highest protein-to-calorie ratios in any food. They are classified as fungi, not plants, giving them unique nutritional properties.

Micronutrient Highlights

☀️

Vitamin D

0.2 µg (UV-exposed: 10+ µg)

1-100%+ DV

Only non-animal vitamin D source — increases dramatically with UV

🔬

Selenium

9.3 µg

17% Daily Value

Antioxidant, thyroid function, DNA repair

💪

Protein

3.09 g

6% Daily Value

High for a vegetable — complete-ish amino profile

🦠

Beta-glucans

Variable

Polysaccharide

Immune modulation and cholesterol reduction

⚡

Potassium

318 mg

7% Daily Value

Blood pressure support

🧠

Ergothioneine

Variable

Unique antioxidant

Accumulates in mitochondria — slows ageing

Mushroom Health Benefits & Nutrition

Vitamin D — The UV Trick

Mushrooms are the only non-animal food that can synthesise vitamin D — specifically vitamin D2 (ergocalciferol) — when exposed to UV light. Commercially grown mushrooms in the dark contain minimal vitamin D. However, placing mushrooms gill-side-up in sunlight for 15-30 minutes dramatically increases their vitamin D content — a 2009 study found sun-exposed mushrooms could provide over 100% of the daily vitamin D requirement per serving. Some supermarkets now sell UV-treated mushrooms with effective vitamin D content. This makes mushrooms potentially valuable for vegans avoiding vitamin D deficiency.

Beta-Glucans and Immune Function

Mushrooms are rich in beta-glucans — complex polysaccharides in the cell walls that have been extensively studied for immune modulation. Beta-glucans activate macrophages, natural killer cells, and dendritic cells. Clinical trials show mushroom beta-glucan supplementation reduces cold and flu incidence, enhances vaccine responses, and may reduce tumour growth. Shiitake, maitake, and reishi mushrooms have the highest beta-glucan content, but common white button mushrooms also contain meaningful amounts.

Ergothioneine — The Longevity Antioxidant

Mushrooms are the richest dietary source of ergothioneine — a unique antioxidant amino acid that accumulates specifically in mitochondria (the cell's energy centres). Ergothioneine cannot be synthesised by the human body and must be obtained from diet. Research suggests ergothioneine protects against oxidative damage to mitochondrial DNA and reduces markers of mitochondrial dysfunction. Population studies suggest higher ergothioneine intake is associated with longer lifespan and lower rates of neurodegenerative disease.

Umami — Reducing Sodium Intake

Mushrooms are rich in glutamate — the amino acid that creates umami (savoury) taste. Adding mushrooms to dishes enhances perceived saltiness and umami depth, allowing sodium reduction of 25-50% without taste sacrifice. A 2014 clinical study found that substituting 50% of salt with mushroom powder in recipes reduced sodium content significantly while maintaining or improving taste ratings. This makes mushrooms a valuable tool for hypertension management.

Mushroom vs Other Vegetables — Calorie Comparison

Is Mushroom Suitable for Your Diet?

✅

Weight loss

Excellent — 22 kcal, high protein

✅

Keto

Yes — 2.3g net carbs

✅

Vegan

Yes — only vit D plant source

✅

Paleo

Yes

✅

Gluten-free

Yes

✅

Diabetic

Yes — very low GI

✅

Low-FODMAP

Yes — common button mushrooms

✅

Mediterranean

Yes

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Frequently Asked Questions

How many calories in a mushroom?

Mushrooms contain 22 calories per 100g. A cup of sliced raw mushrooms (70g) has 15 calories. A large whole mushroom (70g) also has 15 calories. Use the slider above for any weight.

Do mushrooms have vitamin D?

Yes, but only when exposed to UV light. Commercially grown mushrooms in the dark contain minimal vitamin D. Placing mushrooms gill-side-up in direct sunlight for 15-30 minutes can dramatically increase vitamin D to 100%+ of the daily requirement per serving. UV-treated commercial mushrooms are also available.

Are mushrooms a vegetable or fungus?

Mushrooms are fungi — neither plants nor vegetables botanically. However, they are culinarily classified and used as vegetables. As fungi, they have unique nutritional properties not found in plants: ergothioneine, beta-glucans, and the ability to synthesise vitamin D via UV.

Are mushrooms good for weight loss?

Excellent. At 22 kcal per 100g with 3.09g of protein and high water content, mushrooms are filling and very low calorie. They also provide umami flavour, reducing the urge to add high-calorie seasonings. Evidence suggests replacing meat with mushrooms reduces calorie intake significantly while maintaining satiety.

Is it safe to eat mushrooms raw?

Common button mushrooms can be eaten raw, though cooking improves digestibility and activates more beta-glucans. Raw mushrooms contain agaritine — a compound that may be mildly carcinogenic at very high doses, though normal consumption poses no risk. Cooking destroys most agaritine. Wild mushrooms should always be cooked.

Which type of mushroom is most nutritious?

Shiitake, maitake, and oyster mushrooms have higher beta-glucan and ergothioneine content than common white button mushrooms. Portobello is nutritionally similar to button mushrooms but larger. Reishi has the highest medicinal compound content but is not typically eaten as food. For everyday cooking, any mushroom variety provides meaningful nutrition.