Food · Vegetables and Vegetable Products
Mushroom nutrition facts
A typical portion of mushroom (1 cup; 70 g, raw) has 20 calories and 2g of protein (USDA FoodData Central). USDA lists 19 descriptions of it: per 100 g they range from 24 calories (crimini) to 70 (fresh, cooked with oil).
Nutrition Facts
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Protein % DV here is not corrected for protein quality.
USDA values per 100 g for Mushrooms, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 2.9g
- more than 29% of 8,218 USDA reference foods
- Calories per 100 g
- 31
- more than 7% of reference foods
- Sodium per 100 g
- 6mg
- more than 14% of reference foods
1 cup weighs 70 g in USDA's record for Mushrooms, raw (FDC 2709793); across 7 records of mushroom USDA weighs it at 70 to 160 g, so a linked record can show a different gram weight for the same measure.
Where the calories come from: 53% carbohydrate, 10% fat and 37% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.3 mg in 1 cup (70 g), 28% of the Daily Value
- Riboflavin0.3 mg in 1 cup (70 g), 24% of the Daily Value
- Selenium13 µg in 1 cup (70 g), 24% of the Daily Value
- Niacin2.7 mg in 1 cup (70 g), 17% of the Daily Value
Source: USDA FoodData Central (FDC 2709793), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of mushroom USDA describes
Fresh, cooked with oil has the most calories per 100 g (70); the fewest: Crimini (24)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Mushrooms, rawSame values: Mushrooms, for use on a sandwich | 31 | 2.9 g | 0.4 g | 6 mg |
| Mushrooms, fresh, cooked, no added fat | 39 | 3.6 g | 0.4 g | 152 mg |
| Mushrooms, NS as to form, cooked | 66 | 3.5 g | 3.6 g | 158 mg |
| Mushrooms, fresh, cooked with butter or margarine | 62 | 3.5 g | 3.2 g | 169 mg |
| Mushroom, pioppini | 31 | 3.5 g | 0.2 g | 0 mg |
| Mushrooms, fresh, cooked with oil | 70 | 3.5 g | 4.1 g | 148 mg |
| Mushroom, crimini | 24 | 3.1 g | 0.2 g | 5 mg |
| Mushroom, oyster (Foundation)Same values: Mushroom, oyster | 33 | 2.9 g | 0.2 g | 1 mg |
| Mushroom, portabella | 26 | 2.8 g | 0.3 g | 5 mg |
| Mushroom, lion's mane (Foundation)Same values: Mushroom, lion's mane | 35 | 2.5 g | 0.3 g | 0 mg |
| Mushroom, enoki | 37 | 2.4 g | 0.2 g | 0 mg |
| Mushroom, king oyster | 38 | 2.4 g | 0.3 g | 1 mg |
| Mushroom, Asian, cooked, from dried | 44 | 2.4 g | 0.2 g | 117 mg |
| Mushroom, maitake | 31 | 2.2 g | 0.3 g | 0 mg |
| Mushroom, beech | 33 | 2.2 g | 0.4 g | 1 mg |
| Mushrooms, canned, cooked | 47 | 1.8 g | 2.8 g | 421 mg |
Every nutrient in this record (65)
The portion is 1 cup (70 g); % DV is for that portion.
Energy, macronutrients and sugars (12)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.03 g | 2.90 g | 4% |
| Total lipid (fat) | 0.24 g | 0.35 g | 0% |
| Carbohydrate, by difference | 2.89 g | 4.13 g | 1% |
| Energy | 21.7 kcal | 31.0 kcal | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 64.3 g | 91.8 g | |
| Total Sugars | 1.39 g | 1.98 g | |
| Fiber, total dietary | 1.19 g | 1.70 g | 4% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total saturated | 0.035 g | 0.050 g | 0% |
| Fatty acids, total monounsaturated | 0 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.11 g | 0.16 g |
Minerals (9)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 3.50 mg | 5.00 mg | 0% |
| Iron, Fe | 0.16 mg | 0.23 mg | 1% |
| Magnesium, Mg | 7.00 mg | 10.0 mg | 2% |
| Phosphorus, P | 65.1 mg | 93.0 mg | 5% |
| Potassium, K | 260 mg | 371 mg | 6% |
| Sodium, Na | 4.20 mg | 6.00 mg | 0% |
| Zinc, Zn | 0.35 mg | 0.50 mg | 3% |
| Copper, Cu | 0.25 mg | 0.36 mg | 28% |
| Selenium, Se | 13.3 µg | 19.0 µg | 24% |
Vitamins (23)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Retinol | 0 µg | 0 µg | |
| Vitamin A, RAE | 0 µg | 0 µg | 0% |
| Carotene, beta | 0 µg | 0 µg | |
| Carotene, alpha | 0 µg | 0 µg | |
| Vitamin E (alpha-tocopherol) | 0.0070 mg | 0.010 mg | 0% |
| Vitamin D (D2 + D3) | 0 µg | 0 µg | 0% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Vitamin C, total ascorbic acid | 1.47 mg | 2.10 mg | 2% |
| Thiamin | 0.037 mg | 0.053 mg | 3% |
| Riboflavin | 0.32 mg | 0.45 mg | 24% |
| Niacin | 2.74 mg | 3.91 mg | 17% |
| Vitamin B-6 | 0.057 mg | 0.082 mg | 3% |
| Folate, total | 24.5 µg | 35.0 µg | |
| Vitamin B-12 | 0.028 µg | 0.040 µg | 1% |
| Choline, total | 12.1 mg | 17.3 mg | 2% |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 24.5 µg | 35.0 µg | |
| Folate, DFE | 24.5 µg | 35.0 µg | 6% |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Fatty acids (19)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| SFA 4:0 | 0 g | 0 g | |
| SFA 6:0 | 0 g | 0 g | |
| SFA 8:0 | 0 g | 0 g | |
| SFA 10:0 | 0 g | 0 g | |
| SFA 12:0 | 0 g | 0 g | |
| SFA 14:0 | 0 g | 0 g | |
| SFA 16:0 | 0.028 g | 0.040 g | |
| SFA 18:0 | 0.0070 g | 0.010 g | |
| MUFA 18:1 | 0 g | 0 g | |
| PUFA 18:2 | 0.11 g | 0.16 g | |
| PUFA 18:3 | 0 g | 0 g | |
| PUFA 20:4 | 0 g | 0 g | |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | |
| MUFA 16:1 | 0 g | 0 g | |
| PUFA 18:4 | 0 g | 0 g | |
| MUFA 20:1 | 0 g | 0 g | |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | |
| MUFA 22:1 | 0 g | 0 g | |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g |
Source: USDA FoodData Central, FDC 2709793: every value the record reports, per 100 g as USDA gives it and scaled to the portion; Daily Values: 21 CFR 101.9.
Source: USDA FoodData Central (SR Legacy, Foundation Foods and Survey foods), April 30, 2026 release.
Questions
How many calories are in mushroom?
20 in 1 cup (70 g) of raw; 24 to 70 per 100 g across USDA's descriptions.
How much protein is in mushroom?
2g in 1 cup; 2.9 g per 100 g.
How much sodium is in mushroom?
0mg in 1 cup; 6 mg per 100 g. Salt added in cooking changes it: USDA lists salted and unsalted forms separately where it measured both.
Sources for this page
- USDA FoodData Central
- the food and product records, April 30, 2026 release. fdc.nal.usda.gov
- FoodData Central documentation
- what each data type is and how branded records are submitted. fdc.nal.usda.gov
- USDA Food and Nutrient Database for Dietary Studies
- the survey foods and their portions. ars.usda.gov
- 21 CFR 101.9, Nutrition labeling of food
- the label format, rounding and Daily Values. ecfr.gov
- FDA, How to Understand and Use the Nutrition Facts Label
- the 5% and 20% Daily Value rule. fda.gov