Know what’s on your plate
Mushroom
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 12 kcal —
- Protein 2.3 g 5%
- Carbohydrate 0.1 g 0%
- Fat 0.1 g 0%
- Saturated fat 0 g 0%
- Fibre 0.8 g 3%
- Sugars 0.1 g —
- Sodium 4.2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.04 mg 3%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 3 mg 19%
- Pantothenic acid (B5) 1.3 mg 26%
- Vitamin B6 0.07 mg 4%
- Biotin (B7) 9.8 µg 33%
- Folate (B9) 23.1 µg 6%
- Vitamin B12 0 µg 0%
- Choline 17.3 mg 3%
Minerals
- Calcium 3.1 mg 0%
- Iron 0.16 mg 1%
- Magnesium 9.2 mg 2%
- Phosphorus 85.3 mg 7%
- Potassium 349 mg 7%
- Zinc 0.36 mg 3%
- Copper 0.2 mg 22%
- Manganese 0.04 mg 2%
- Selenium 16.8 µg 31%
- Iodine 0 µg 0%
Similar foods
Questions about Mushroom
Should you wash mushrooms before cooking them?
Brush off loose soil or wipe them with a damp cloth; if they are very dirty, rinse them briefly under cold water and dry them straight away. Don’t leave them soaking, as they can take on water and brown less well.
How do you get mushrooms nicely browned in a pan?
Slice them evenly and cook in a wide, hot pan with a little oil or butter, leaving space so they do not steam. Let them sit undisturbed for a few minutes, then turn; salt once they have started to brown.
How long do mushrooms take to cook?
Sliced mushrooms usually need about 5–8 minutes in a hot frying pan, stirring occasionally, until their liquid has evaporated and their edges are golden. Add them to soups or stews early enough to soften, usually for at least 10 minutes.
How should you store fresh mushrooms?
Keep them unwashed in the fridge in their open punnet or a paper bag, rather than sealed in plastic, and use them while firm and dry. Cooked mushrooms can be refrigerated in a covered container and used within 3 days.
What dishes are mushrooms commonly used in?
They work well in mushroom soup, risotto, omelettes, pasta sauces and savoury pies. For a simple side, brown them with garlic and thyme, then finish with parsley.
Can you eat mushrooms raw?
Common cultivated mushrooms can be eaten raw when fresh and well cleaned, for example thinly sliced in a salad. Cooking brings out their savoury flavour and makes them softer; never eat a wild mushroom unless an expert has identified it as edible.
Are mushrooms a good source of selenium?
Yes. A 100 g portion provides 16.8 µg of selenium, making mushrooms a source of this mineral.
How much protein do mushrooms provide?
Mushrooms provide 2.3 g of protein per 100 g. They add savoury flavour and texture to meals, but are not a protein-rich replacement for foods such as beans, eggs or meat.
Source: Frida (Denmark) 961 · per 100 g · carbohydrate per EU label, fibre excluded
