Know what’s on your plate
Mushrooms
Calories & nutrition facts
all types, raw
Nutrition facts
Per 100 g% DV- Calories 24 kcal —
- Protein 2.4 g 5%
- Carbohydrate 2.3 g 1%
- Fat 0.3 g 0%
- Saturated fat 0.1 g 0%
- Fibre 1.6 g 6%
- Sugars 1.7 g —
- Sodium 4.8 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 2.1 mg 2%
- Vitamin D 0.2 µg 1%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.08 mg 7%
- Riboflavin (B2) 0.4 mg 31%
- Niacin (B3) 3.6 mg 23%
- Pantothenic acid (B5) 1.5 mg 30%
- Vitamin B6 0.1 mg 6%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 7.8 mg 1%
- Iron 0.5 mg 3%
- Magnesium 10.9 mg 3%
- Phosphorus 86 mg 7%
- Potassium 318 mg 7%
- Zinc 0.65 mg 6%
- Copper 0.32 mg 36%
- Manganese 0.06 mg 3%
- Iodine 1.9 µg 1%
Similar foods
- White mushroomsraw22 kcal / 100 g
- Enoki mushroomsraw37 kcal / 100 g
- Portabella mushroomsraw22 kcal / 100 g
- Shiitake mushroomsraw34 kcal / 100 g
- Oyster mushroomsraw33 kcal / 100 g
- Morelraw24 kcal / 100 g
- Seta26 kcal / 100 g
- Truffleraw94 kcal / 100 g
- Peanutsall types, raw567 kcal / 100 g
- Champiñon26 kcal / 100 g
Questions about Mushrooms
How do you cook mushrooms so they brown instead of turning soggy?
Use a wide, hot frying pan and cook them in a single layer; crowding traps steam. Leave them undisturbed until browned, then stir and cook for about 8–10 minutes, until their released liquid has evaporated.
Should you wash mushrooms before cooking them?
Wipe them with a damp cloth or soft brush to remove loose dirt. If they are very muddy, rinse them briefly under cold water and dry them thoroughly; don’t leave them soaking.
How should you store fresh mushrooms?
Keep them in the fridge in their original breathable packaging or a paper bag, rather than an airtight container. Use them within a few days, and discard any that have become slimy or developed an unpleasant smell.
Can you freeze mushrooms?
Yes. Slice and fry them until their liquid has cooked away, cool them, then freeze in a sealed container; frozen cooked mushrooms work well in soups, sauces and stews. They may be soft after thawing, so they are less suitable for salads.
What dishes are mushrooms especially good in?
Their savoury flavour works well in mushroom risotto, creamy mushroom soup and beef stroganoff. Brown them first for a deeper flavour, and stir them into the dish near the end if you want them to keep more texture.
Can you eat wild mushrooms you have picked?
Only eat wild mushrooms identified with certainty by someone qualified to do so: poisonous species can look very similar to edible ones. Cooking does not make poisonous mushrooms safe.
Are mushrooms high in any vitamins or minerals?
Mushrooms are high in riboflavin (vitamin B2) and copper. A 100 g portion provides 0.4 mg of riboflavin and 0.32 mg of copper.
Source: ANSES–Ciqual (France) 20010 · per 100 g · carbohydrate per EU label, fibre excluded
