Know what’s on your plate

White mushrooms

Calories & nutrition facts

raw

calorieskcal per 100 g

Protein3.1 g

Carbs2.3 g

Fat0.3 g

Percent calories

Log this food in Calori

Nutrition facts

Per 100 g% DV

Calories 22 kcal —
Protein 3.1 g 6%
Carbohydrate 2.3 g 1%
Fat 0.3 g 0%
Saturated fat 0.1 g 0%
Fibre 1 g 4%
Sugars 2 g —
Sodium 5 mg 0%
Cholesterol 0 mg 0%

Vitamins & minerals

Per 100 g% DV

Vitamins

Vitamin A 0 µg 0%
Vitamin C 2.1 mg 2%
Vitamin D 0.2 µg 1%
Vitamin E 0.01 mg 0%
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%
Biotin (B7) 11.7 µg 39%
Folate (B9) 17 µg 4%
Vitamin B12 0.04 µg 2%
Choline 17.3 mg 3%

Minerals

Calcium 3 mg 0%
Iron 0.5 mg 3%
Magnesium 9 mg 2%
Phosphorus 86 mg 7%
Potassium 318 mg 7%
Zinc 0.52 mg 5%
Copper 0.32 mg 35%
Manganese 0.05 mg 2%
Selenium 9.3 µg 17%
Iodine 2 µg 1%

Calories by portion

Portion	Weight	Calories	Protein	Carbs	Fat
100 g	100 g	22	3.1 g	2.3 g	0.3 g
1 × cup, pieces or slices	70 g	15	2.2 g	1.6 g	0.2 g
1 × cup, whole	96 g	21	3 g	2.2 g	0.3 g
1 × large	23 g	5	0.7 g	0.5 g	0.1 g
1 × medium	18 g	4	0.6 g	0.4 g	0.1 g
1 × slice	6 g	1	0.2 g	0.1 g	0 g
1 × small	10 g	2	0.3 g	0.2 g	0 g
1 × cup pieces	35 g	8	1.1 g	0.8 g	0.1 g
2 × cup, pieces or slices	140 g	31	4.3 g	3.2 g	0.5 g
½ × cup, pieces or slices	35 g	8	1.1 g	0.8 g	0.1 g
3 × cup, pieces or slices	210 g	46	6.5 g	4.7 g	0.7 g
4 × cup, pieces or slices	280 g	62	8.7 g	6.3 g	1 g

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Questions about White mushrooms

How do you cook white mushrooms so they brown rather than steam?

Wipe them clean and slice or quarter them, then cook in a wide, hot pan with a little oil or butter. Leave space between the pieces and let them brown for about 5–7 minutes, stirring occasionally; salt towards the end, as salt draws out moisture.

Should you wash white mushrooms before cooking?

Brush off soil or wipe them with a damp cloth; if they are very dirty, rinse briefly under running water and dry them well. Avoid soaking them, as they can absorb water and brown less readily.

How do you choose fresh white mushrooms?

Look for firm mushrooms with a smooth, dry surface and no slimy patches or deep bruising. Smaller whole mushrooms are handy for roasting or skewers, while larger caps are easier to slice.

How should you store white mushrooms?

Keep them unwashed in the fridge in a paper bag or a partly open container, rather than a sealed plastic bag that traps moisture. Use them within a few days, and wipe or rinse them just before cooking.

Can you freeze white mushrooms?

They freeze better cooked than raw: slice them, sauté until tender and most of their moisture has evaporated, then cool and freeze in a sealed container. Use them from frozen in soups, sauces or casseroles; thawed mushrooms are usually too soft for salads.

Can you eat white mushrooms raw?

Yes, fresh white mushrooms can be eaten raw; wipe or rinse them and slice thinly for salads. Discard any that are slimy, mouldy or have an unpleasant smell.

What dishes are white mushrooms good in?

They work well in mushroom soup, creamy pasta, risotto and omelettes, and can be roasted whole as a side. Pair them with garlic, thyme, parsley or a splash of lemon; add them early to a sauce so their released liquid can cook off.

What can you use instead of white mushrooms?

Brown or chestnut mushrooms are the closest swap in most recipes and can be used in the same amount. For a firmer, meatier texture, use portobello mushrooms, sliced or chopped to match the dish.

Source: USDA FoodData Central 169251 · per 100 g · carbohydrate per EU label, fibre excluded