How Many Calories are Present in Mushrooms?

Mushrooms have 22 calories in a 100 gm serving. Calories in mushrooms change depending on the type of mushroom. Mushrooms are edible fungi served as a cuisine across the world.However, not all mushrooms found in nature are edible, some are highly poisonous too. The best way to consume mushrooms is to cook them by maintaining their nutritional value. Rich in vitamins and minerals like Sodium and Potassium, mushrooms are best for the health of the heart, and also for maintaining blood sugar levels. Let us check out the health benefits of almonds in detail here.

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Calories in Mushroom - Nutritional Facts and Benefits

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22 Dec 2021

Technically fungi, mushrooms don’t fall within the plant or animal kingdoms. They are not vegetables, but are often served as a form of vegetables in most cuisines. Among most foodstuff, mushrooms come out on top with mushroom nutrition bagging all the prizes for good health.

About Calories in Mushrooms

An ideal choice of food, mushrooms are low in calories, low in carbohydrates and filled with vitamins. They are a high-fibre, low-calorie food option that are used with great diversity in the culinary world. Adding a distinct savoury flavour to recipes, mushrooms are low in sodium, making them all the more healthy. One full cup of mushrooms, that is 70 gm, provides merely 15 calories. In any meal containing mushrooms, we tend to eat even less, so our calorie intake is even lower. Edible mushrooms come in many kinds, and here are key ones:


  • Portobello

  • Shitake

  • Oyster

  • Crimini

  • White/Button

  • Beech

  • Enoki

  • Maitake

Facts on Mushroom Nutrition

The nutritional value of mushrooms is famous, as this delectable vegetable (as it's classified for cooking) is free of cholesterol, sodium, fat and has a whole lot of fibre and protein. In a cup full (equal to 70 gm) of mushrooms, you get the following amounts of the corresponding nutrients: 

Mushroom Content





0.2 gm


3.5 mg


0.7 gm


2.3 gm


1.4 gm


2.2 gm


0.2 mg


223 mg


0.4 mg

Amount of Calories in Mushrooms

The mushroom nutrition facts clearly tell you that they are very healthy for you. Especially as their caloric content is so low, you can have mushrooms as any additive to food, enhancing its flavour, instead of taste-enhancing, unhealthy additives like salt or MSG. In a single dish, you may use a cup of mushrooms of 15 calories. Even if you double the amount (2 cups full or 140 gm), you still only consume 30 calories, which is lower than many other vegetables.

Calories in Common Food Items Containing Mushrooms

Mushroom nutritional value per 100 g equals an intake of 22-25 calories. Several common food items contain mushrooms, and the unique taste comes through, whether mushrooms are the main ingredient or not. Here are common food items consisting of mushrooms: 

Food Items


Mushroom Sauce

Under 100 calories

Mushroom Pizza (1 slice)

132 calories

Mushroom Quiche (1 slice)

153 calories

Mushroom Soup (1 bowl)

70-100 calories

Stuffed Mushrooms (1 cap)

Under 70 calories

Mushroom Pasta (1 bowl)

276 calories

Mushroom Salad (1 cup)

185 calories

Mushroom Omelette (2 eggs)

Under 300 calories

It is important to take note of the fact that food items containing mushrooms have other foods that are high in calories. Hence, although mushrooms are low-calorie, they are often included as a taste enhancer to recipes that take the calorie count high. In food items like soup, for instance, where mainly mushrooms are used, the calories are very few.

Health Advantages of Mushroom Consumption

Mushroom nutrition facts clearly display how you can benefit from mushrooms. Here are the health advantages you get by including mushrooms in your diet:


  • Vitamin Infusion

Rich in Vitamin B, mushrooms have riboflavin, pantothenic acid and niacin. This is the blend that makes your heart healthy. Riboflavin does wonders for red blood cells, pantothenic acid helps your nervous system and releases hormones your body requires, and niacin makes your digestion and skin great.

  • Fibre from Beta Glucan

Mushrooms contain a form of dietary fibre, beta glucan, strongly related to enhancing heart health as it improves cholesterol. Your body’s blood sugar also gets regulated, lessening the risk of diabetes. In particular, significant benefits can be found in the shitake mushroom and the oyster mushroom. Nutrition-wise, both types contain beta glucans that are the most effective.

  • Copper and Potassium

Copper is a mineral that helps to make red blood cells in the body. These cells carry oxygen to all other body parts. Furthermore, copper helps to maintain healthy bones and nerves, and mushrooms have this in a good amount. Potassium is also in mushrooms, linked to the proper functioning of your heart, muscles and nerves.

  • Antioxidant Power

Mushrooms are rich in antioxidants, namely selenium. Protecting you from ageing, they can be a deterrent to ailments like cancer and heart disease.

Amount of Mushrooms to Eat Everyday

As you age, mushrooms protect your brain cells. Doctors recommend eating at least five mushrooms a day for optimal health, but you can eat up to 100 gm per day. The best way to consume mushrooms is to cook them, maintaining their nutritional value, either grilled or sauteed, or had as a mushroom soup. Calories are limited in dishes with mushrooms, unless you add fatty products, for instance, like cream to soup.

Concluding Words

Mushrooms are versatile food items that can be cooked in many ways, from plain steaming to sauteing and baking. Whichever way you eat them, they are sure to give you a health perk and you should include them in your diet as a strict rule. Incorporation of the right foods like mushrooms can go a long way to keep you healthy. Besides this, mushrooms help in maintaining an adequate BMI and BMR, leading you to a healthy weight and preventing obesity. You can always monitor your weight with a calorie calculator, helping you to check your eating habits from time to time. ‘You are what you eat’ is a true phrase if you want your health in the best shape. Nonetheless, you can also plan for any unforeseen health circumstances by getting the best health insurance plans from Bajaj Markets.

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