Mushroom Nutrition- Calories, Protein, Carbs


Mushrooms belong to the kingdom of fungi, which is distinct from the kingdoms of plants and animals. Although they aren’t technically vegetables, they are frequently prepared and served that way in recipes. The variety of mushrooms includes truffles, puffballs, and inexpensive common foods. They can be purchased dry, canned, or fresh.

Mushrooms are versatile ingredients that have a low calorie and high fiber content. They provide meals with a delicious flavor while being extremely low in salt, making them a healthy option.

Mushroom nutrition is an often ignored aspect of a healthy diet. Here, we’ll learn about fat, protein, calories and carbs in mushroom. We’ll also look at some of the potential health advantages of eating mushrooms in this article. Also, we’ll discuss the dangers and offer some advice on how to prepare and serve them. Through this article, you’ll have a sense of mushroom nutrition facts, the nutritional value of mushroom and its additional benefits.

Nutritional Value of Mushroom

There is enough nutritional value of mushroom for it to be included in your healthy diet. There are 15 calories, 2.2 grams of protein, 2.3 grams of carbs in mushroom, and 0.2 grams of fat per cup (70g). A good supply of potassium, iron, copper and B vitamins is there in mushrooms.

Refer to this table to know more about Mushroom Nutrition and the nutritional value of mushroom.

Nutrients Quantity per Cup (70g)
Calories 15
Protein 2.2g
Carbohydrates 2.3g
Fat 0.2g
Fiber 0.7g
Sodium 3.5mg
Sugars 1.4g

If you want to know more about Mushroom nutrition per 100g, it includes 28 mushroom calories, 0.5g of fat, 5.3g of carbohydrates and 2.2g of protein. However, there is 0.6g of protein in 1 mushroom.

Since Mushroom calories are low, they are a great choice for anyone who is concerned about their calorie intake.

Nutritional Facts about Mushroom

Knowing mushroom nutrition facts can help you in making an informed choice with respect to your meal and health goals. Here are some mushroom nutrition facts that one must know!

Carbs in Mushroom

There are about 2.3 grams of carbs in mushrooms (one cup of raw mushrooms). Moreover, mushrooms are a significant source of fiber, notably beta-glucan, a soluble fiber. Due to their minimal carbohydrate content and naturally low glycemic index, mushrooms are thought to have no impact on insulin sensitivity or blood sugar levels. Yet, there isn’t enough proof to make a firm conclusion about mushrooms and diabetes.

Fats in Mushroom

Only a tiny quantity of fat, mostly polyunsaturated fat, is present in mushrooms. Mushrooms are therefore regarded as heart-healthy food.

Protein in Mushroom

With only 0.6g of protein in 1 mushroom and  2.2 grams of protein per cup, mushrooms provide a modest fraction of your daily requirements. So, as part of a balanced diet, make sure to consume foods high in protein, such as legumes, nuts, dairy, meat, or fish. On the contrary, there is still a decent level of protein in 1 mushroom as compared to other fruits and vegetables.

Calories in Mushroom

Only 15 calories are present in one cup of raw mushrooms. As most individuals don’t eat an entire cup at once and consume even fewer calories than this, the food is low in calories.

Vitamins & Minerals in Mushroom

Many people are unaware of the healthful mushroom nutrition profile that encompasses of many vitamins and minerals. They are a good source of iron, phosphorus, copper, and potassium. Copper aids in the usage of iron and the generation of energy. Potassium is necessary for healthy nerve and muscle transmission is crucial for maintaining fluid and electrolyte balance, and may help reduce blood pressure.

The creation of hemoglobin, DNA, amino acids, neurotransmitters, and a few hormones all require the mineral iron. Niacin (vitamin B3) and pantothenic acid are also present in mushrooms (vitamin B5). B vitamins help release energy from fat, protein, and carbohydrates.

Health Benefits of Mushroom

The nutritional value of mushroom is immense and including mushroom nutrition in your diet can yield multiple health benefits. Some of these are mentioned below:-

  1. Lower Blood Pressure

Potassium, which is abundant in mushrooms, is known to lessen the harmful effects that salt can have on the body. Moreover, potassium lowers blood vessel tension, which may aid in lowering blood pressure.

  1. Boost Immune System

It has been demonstrated that mushrooms’ anti-inflammatory properties significantly increase the immune system’s effectiveness. According to research, eating mushrooms can boost your immune system’s ability to fight off foreign invaders and lower your risk of contracting major infections.

  1. Weight loss

Both long-term and short-term studies have revealed that mushrooms, when combined with physical activity and other lifestyle modifications, can significantly affect weight loss. For instance, research participants demonstrated improvements in their BMI and belly circumference after being asked to replace 20% of their beef consumption with mushrooms. Also, it is believed that the antioxidants in mushrooms lower the incidence of hypertension and other metabolic diseases. Check our Weight Loss Plans.

4.  Diabetes friendly

Since there are low carbs in mushroom, one can easily incorporate it into a diabetes-friendly diet. It is not only rich in vitamins and minerals but also improves overall immunity. It is highly recommended to have Low GI foods like mushrooms to be added to the diet.

Bottom Line

Depending on the kind, mushrooms can be eaten raw or cooked and are extremely adaptable. Every kind of mushroom contains a high level of antioxidants, is a superior vegetarian source of vitamin D, and also has fiber and protein. Thus, it can be said that there is immense nutritional value of mushroom. Moreover, Mushroom ingestion on a regular basis can help with weight loss, cholesterol reduction, cancer prevention, and good skin aging. Choose solid, dry, and white-colored mushrooms over “wild” ones because they may be harmful. Try substituting mushrooms for high-calorie ingredients like maida or butter to get the same creaminess but with fewer calories. Nonetheless, Mushroom proves to be a versatile ingredient that can also be easily accommodated in your keto diet. Check our keto plans.


How many mushrooms can one have in a day?

It is recommended to have at least 5 button mushrooms per day. Since the protein in 1 mushroom is complete, i.e. it has all the essential amino acids required by the body, consuming these mushrooms daily will only add to your overall health.

What is the right time to eat mushrooms?

According to new research, eating a breakfast high in mushrooms may cause you to feel fuller and less hungry, which may prevent you from consuming more calories later. The research, which was published in the journal Appetite, contends that in some dishes, mushrooms can take the place of meat.

What are the benefits of mushrooms?

One of the benefits of mushroom calories is that it makes you feel fuller for longer. Moreover, if you’re looking to build muscle or boost immunity, the protein in 1 mushroom can help you achieve your health goals. There are many additional benefits that have been mentioned below:-

  • Reduce the chance of developing cancer
  • Reduce your salt consumption
  • Encourage lowering cholesterol
  • Preserve the health of the brain
  • A supply of vitamin D should be provided
  • Stimulate a stomach that is healthy
  • Encourage a strong immune system
  • They are Diabetes friendly. Check our Diabetes plans
  • They are a great source of Selenium which improves thyroid function. Check our Thyroid Plans

What is the best time to eat Mushrooms?

A breakfast high in mushrooms may cause you to feel more satisfied and less hungry, preventing you from eating excess calories later.

For vegans or vegetarians, it is highly recommended to add mushroom nutrition to your meals to extract maximum benefits.

Owing to its low-calorie content and protein in 1 mushroom, it is a great way to add protein to your meal.

What are the adverse effects of Mushrooms?

Several types of mushrooms can have adverse interactions with alcohol. When consumed with alcohol, several mushrooms cause stomach upset in those who are susceptible to it.

Moreover, consuming a toxic wild mushroom type can have unpleasant effects on the digestive system, such as nausea, cramping, vomiting, and diarrhea. They could either go away on their own or be so severe that a hospital stay is necessary.

How to include mushrooms in your diet?

Mushroom is a very versatile ingredient and can be included in a variety of recipes. From soups to stews and salads, there are multiple ways to incorporate mushroom calories into your diet. Even though mushroom nutrition is often overlooked when it comes to adding it to your diet, with recipes like Pizza Stuffed Mushrooms, Mushroom and Spinach Quinoa Bowl, Balsamic Glazed Mushrooms with Roasted Vegetables, one can easily accommodate mushroom nutrition into their meals.

If someone wants to limit their calorie intake without having to compromise on taste and flavor, they should definitely consider adding mushroom calories to their diet. Since there are low carbs in mushroom, it is one of the healthiest choices to be added to your diet. However, the protein in 1 mushroom is decent enough and should be taken into consideration while talking about mushroom nutrition.

What are some interesting mushroom nutrition facts?

Undoubtedly, there are some interesting mushroom nutrition facts that one must know of. Some of these are mentioned below:-

  • One of the most interesting mushroom nutrition facts is that while mushrooms are often considered to be a vegetable, they are a type of fungi.
  • Mushrooms are a great source of Vitamin D
  • Another interesting thing about mushrooms is that they are one of the few plant-based sources of selenium.


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