Know what’s on your plate
Oyster mushrooms
Calories & nutrition facts
raw
Nutrition facts
Per 100 g% DV- Calories 33 kcal —
- Protein 3.3 g 7%
- Carbohydrate 3.8 g 1%
- Fat 0.4 g 1%
- Saturated fat 0.1 g 0%
- Fibre 2.3 g 8%
- Sugars 1.1 g —
- Sodium 18 mg 1%
- Cholesterol 0 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 2 µg 0%
- Vitamin C 0 mg 0%
- Vitamin D 0.7 µg 3%
- Vitamin E 0 mg 0%
- Vitamin K 0 µg 0%
- Thiamin (B1) 0.13 mg 10%
- Riboflavin (B2) 0.35 mg 27%
- Niacin (B3) 5 mg 31%
- Pantothenic acid (B5) 1.3 mg 26%
- Vitamin B6 0.11 mg 6%
- Folate (B9) 38 µg 10%
- Vitamin B12 0 µg 0%
- Choline 48.7 mg 9%
Minerals
- Calcium 3 mg 0%
- Iron 1.3 mg 7%
- Magnesium 18 mg 4%
- Phosphorus 120 mg 10%
- Potassium 420 mg 9%
- Zinc 0.77 mg 7%
- Copper 0.24 mg 27%
- Manganese 0.11 mg 5%
- Selenium 2.6 µg 5%
Calories by portion
| Portion | Weight | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 100 g | 100 g | 33 | 3.3 g | 3.8 g | 0.4 g |
| 1 × large | 148 g | 49 | 4.9 g | 5.6 g | 0.6 g |
| 1 × small | 15 g | 5 | 0.5 g | 0.6 g | 0.1 g |
| 1 × cup sliced | 86 g | 28 | 2.8 g | 3.3 g | 0.4 g |
| 2 × large | 296 g | 98 | 9.8 g | 11 g | 1.2 g |
| ½ × large | 74 g | 24 | 2.4 g | 2.8 g | 0.3 g |
| 3 × large | 444 g | 147 | 15 g | 17 g | 1.8 g |
| 4 × large | 592 g | 195 | 20 g | 22 g | 2.4 g |
Similar foods
- Pleurote mushroomsraw37 kcal / 100 g
- White pleurotus mushroomraw32 kcal / 100 g
- Pleurotus salmon mushroomraw33 kcal / 100 g
- Oystersraw65 kcal / 100 g
- Mushroomsboiled, drained28 kcal / 100 g
- Enoki mushroomsraw37 kcal / 100 g
- Shiitake mushroomsraw34 kcal / 100 g
- White mushroomsraw22 kcal / 100 g
- Morel mushroomsraw31 kcal / 100 g
- Chanterelle mushroomraw32 kcal / 100 g
Questions about Oyster mushrooms
How do you cook oyster mushrooms so they turn golden rather than soggy?
Tear them into bite-sized strips and cook in a hot frying pan in a single layer, with a little oil, for about 5–7 minutes. Let their released moisture evaporate before stirring often; salt towards the end so they brown.
Do you need to wash oyster mushrooms before cooking?
Brush off compost or dirt with a dry pastry brush or wipe them with a damp cloth. If they need rinsing, do it quickly under cold water and dry them thoroughly, as wet mushrooms take longer to brown.
How should you store fresh oyster mushrooms?
Keep them unwashed in a paper bag in the fridge and use them within a few days. Avoid sealing them in an airtight plastic bag, which traps moisture and makes them slimy.
Can you freeze oyster mushrooms?
For the best texture, sauté them until their released liquid has evaporated, cool them, then freeze in a sealed container. They can go straight from frozen into soups, sauces or a hot pan.
What goes well with oyster mushrooms, and what dishes use them?
Their savoury flavour works well with garlic, thyme, soy sauce and butter. Add them to risotto, pasta, ramen, stir-fries or savoury pies; cook them until golden before mixing them into a dish.
Can you use oyster mushrooms instead of shiitake mushrooms?
Yes, in stir-fries, noodles and soups; tear oyster mushrooms into strips and cook them until browned. They are milder and more delicate than shiitake, so add them later in a long-simmering dish.
Can you eat oyster mushrooms raw?
They are usually more tender and savoury when cooked, and cooking also reduces the risk of foodborne illness. Sauté, roast or simmer them rather than adding them raw to a salad.
Source: USDA FoodData Central 168580 · per 100 g · carbohydrate per EU label, fibre excluded
