How Many Calories in Mushrooms? Nutrition Facts & Macros
One cup of sliced mushrooms (70g) has 15 calories
Protein 2.2g · Carbs 2.3g · Fat 0.2g
White mushrooms (button mushrooms) are the world's most popular fungi — mild, versatile, and surprisingly high in protein for a vegetable. Whether you eat them raw in salads, on pizza, or track your macros, knowing the exact nutrition facts helps. Here's everything you need to know about mushroom calories and macros, based on USDA data. Fresh white mushrooms are about 92% water.
92 kJ · per 100g · Water: 92.45 g
Calorie Calculator: Mushrooms (White)
70 g Mushrooms (White) contains 15 kcal
Calories by Portion Size
| Portion | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup sliced (70g) | 15 kcal | 2.2g | 2.3g | 0.2g |
| 5 medium (96g) | 21 kcal | 3g | 3.1g | 0.3g |
| 100 grams | 22 kcal | 3.1g | 3.3g | 0.3g |
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| Mushrooms (White) | per 100g |
|---|---|
| Calories | 22 kcal |
| Protein | 3.09 g |
| Fat | 0.34 g |
| Carbs | 3.26 g |
| Fiber | 1 g |
| Sugar | 1.98 g |
| Sodium | 5 mg |
| Potassium | 318 mg |
| Phosphorus | 86 mg |
| Water | 92.45 g |
Source: USDA FoodData Central (FDC ID: 169251) · Data verified April 2026
Variations
Portobello mushrooms
About 22 calories per 100g — same species as white mushrooms (Agaricus bisporus), just grown larger. Meatier texture, often used as a burger substitute. Slightly more potassium and selenium. Nutritionally nearly identical to white button mushrooms.
Shiitake mushrooms (fresh)
About 34 calories per 100g — stronger, more savory flavor than white mushrooms. Higher in fiber (2.5g vs 1.0g) and more B vitamins. Popular in Asian cuisine. Contain lentinan, a compound studied for immune-boosting properties. Slightly more calorie-dense but still very low-calorie.
Cooked mushrooms (boiled)
About 28 calories per 100g — cooking reduces water content slightly, concentrating nutrients. Protein increases to about 3.5g per 100g. Cooking also makes some nutrients more bioavailable. Sauteed mushrooms in oil or butter will be significantly higher in calories due to added fat.
Frequently Asked Questions
How many calories are in mushrooms?
One cup of sliced white mushrooms (70g) has approximately 15 calories. Per 100g, mushrooms have only 22 calories — extremely low-calorie. Five medium mushrooms (96g) have about 21 calories. Mushrooms are one of the lowest-calorie foods you can eat, making them ideal for volume eating.
How many carbs are in mushrooms?
Mushrooms have only 3.26g of carbs per 100g with 1.98g sugar and 1.0g fiber. One cup sliced (70g) has just 2.3g of carbs. This makes mushrooms an excellent keto-friendly food — very low carb, nearly zero fat, and a good protein-to-calorie ratio. Net carbs are even lower at about 2.26g per 100g.
How much protein is in mushrooms?
Mushrooms have 3.09g of protein per 100g — remarkably high for a vegetable. One cup sliced (70g) provides about 2.2g of protein. While not a complete protein source, mushrooms have more protein per calorie than most vegetables. Five medium mushrooms (96g) give you about 3g of protein for only 21 calories.
How much selenium is in mushrooms?
Mushrooms have 9.3mcg of selenium per 100g — an important trace mineral that supports thyroid function, immune health, and acts as an antioxidant. One cup sliced (70g) provides about 6.5mcg, roughly 12% of the daily value. Mushrooms are one of the best plant-based sources of selenium.
Do mushrooms have vitamin D?
White mushrooms have a small amount of vitamin D (0.2mcg per 100g) when grown conventionally. However, mushrooms exposed to UV light can produce significant amounts — up to 1000% more vitamin D. Some brands sell UV-treated mushrooms with 10-20mcg per 100g. Mushrooms are the only non-animal food that naturally produces vitamin D.
Are mushrooms good for weight loss?
Mushrooms are one of the best foods for weight loss. At only 22 kcal per 100g, you can eat a large volume for almost no calories. They add bulk and meaty texture to dishes — try replacing half the ground meat in burgers or pasta sauce with chopped mushrooms to cut calories significantly. One cup (70g) has just 15 calories but provides satisfying texture and umami flavor.
Compare with Similar Foods
| Portion | kcal | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mushrooms (White) | 22 | 3.09g | 3.26g | 0.34g |
| Broccoli | 34 | 2.82g | 6.64g | 0.37g |
| Tomato | 18 | 0.88g | 3.89g | 0.2g |
| Cucumber | 15 | 0.65g | 3.63g | 0.11g |
| Carrot | 41 | 0.93g | 9.58g | 0.24g |
per 100g
One cup of sliced mushrooms has just 15 kcal (70g) with 2.2g protein. Mushrooms have only 22 kcal per 100g — similar to cucumber (15 kcal) and lower than most vegetables. They stand out with 3.09g protein per 100g, high for a vegetable, and only 3.26g carbs.
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