Know what’s on your plate
Mushrooms
Calories & nutrition facts
boiled, drained
Nutrition facts
Per 100 g% DV- Calories 28 kcal —
- Protein 2.2 g 4%
- Carbohydrate 3.1 g 1%
- Fat 0.5 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.2 g 8%
- Sugars 2.3 g —
- Sodium 2 mg 0%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 4 mg 4%
- Vitamin D 0.5 µg 3%
- Vitamin E 0.01 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.07 mg 6%
- Riboflavin (B2) 0.3 mg 23%
- Niacin (B3) 4.5 mg 28%
- Pantothenic acid (B5) 2.2 mg 43%
- Vitamin B6 0.1 mg 6%
- Folate (B9) 18 µg 5%
- Vitamin B12 0 µg 0%
- Choline 20.4 mg 4%
Minerals
- Calcium 6 mg 0%
- Iron 1.7 mg 10%
- Magnesium 12 mg 3%
- Phosphorus 87 mg 7%
- Potassium 356 mg 8%
- Zinc 0.87 mg 8%
- Copper 0.5 mg 56%
- Manganese 0.12 mg 5%
- Selenium 11.9 µg 22%
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
- Carrotboiled, drained35 kcal / 100 g
- Broccoliboiled, drained35 kcal / 100 g
- Eggplantcooked, boiled, drained, with salt33 kcal / 100 g
- Onionboiled, drained44 kcal / 100 g
- Champiñon26 kcal / 100 g
Questions about Mushrooms
How do you fry mushrooms so they brown rather than go soggy?
Wipe them clean and slice them, then cook in a hot, wide pan with a little oil in a single layer. Leave them undisturbed until their liquid has evaporated and the undersides are golden, then turn; crowding the pan makes them steam.
Do you need to wash mushrooms before cooking them?
Brush off soil or wipe the caps with a damp cloth; if they are very dirty, rinse them briefly under cold water and dry them straight away. Don’t soak them, as they can absorb water and brown less readily.
How long do mushrooms take to cook?
Sliced mushrooms usually take about 5–8 minutes in a hot frying pan, stirring occasionally, until their released liquid has evaporated and they are browned. For roasting, spread them out and cook at 200 °C for about 20 minutes.
How should you store fresh mushrooms?
Keep them unwashed in a paper bag or their ventilated packaging in the fridge, and use them within a few days. A paper bag helps absorb moisture; a sealed plastic bag can leave them damp and slimy.
What can you make with mushrooms besides serving them as a side?
They work well in mushroom risotto, stroganoff, omelettes and pasta sauces. For deeper flavour, brown them first and add them to the dish afterwards rather than simmering them from the start.
Can you eat mushrooms raw?
Shop-bought cultivated mushrooms can be eaten raw when fresh and clean, for example thinly sliced in a salad. Cooking gives them a deeper, savoury flavour and makes them easier to incorporate into hot dishes.
Can you substitute shiitake mushrooms for ordinary mushrooms?
Yes: use shiitake in the same quantity in stir-fries, soups and sauces, but remove the tough stems. Their caps have a more pronounced savoury flavour and take a little longer to soften than thinly sliced cultivated mushrooms.
Are mushrooms a good source of protein?
Mushrooms provide 2.2 g of protein per 100 g, so they are not a concentrated protein food. Pair them with beans, lentils, eggs or tofu when you want a more protein-rich meal.
Source: Canadian Nutrient File 2123 · per 100 g · carbohydrate per EU label, fibre excluded
