Food · Vegetables and Vegetable Products
White mushrooms nutrition facts
A typical portion of white mushrooms (1 cup, whole; 96 g, raw) has 20 calories and 3g of protein (USDA FoodData Central). USDA lists 6 descriptions of it: per 100 g they range from 22 calories (raw) to 35 (microwaved).
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, white, raw, scaled to the portion. Check the USDA record.
- Protein per 100 g
- 3.1g
- more than 30% of 8,218 USDA reference foods
- Calories per 100 g
- 22
- more than 4% of reference foods
- Sodium per 100 g
- 5mg
- more than 12% of reference foods
1 cup, whole weighs 96 g in USDA's record for Mushrooms, white, raw (FDC 169251).
Where the calories come from: 46% carbohydrate, 11% fat and 43% protein (4 calories a gram of protein or carbohydrate, 9 of fat).
Also rich in
- Copper0.3 mg in 1 cup, whole (96 g), 34% of the Daily Value
- Riboflavin0.4 mg in 1 cup, whole (96 g), 30% of the Daily Value
- Niacin3.5 mg in 1 cup, whole (96 g), 22% of the Daily Value
- Selenium8.9 µg in 1 cup, whole (96 g), 16% of the Daily Value
Source: USDA FoodData Central (FDC 169251), every nutrient the record reports; FDA Daily Values, 21 CFR 101.9.
Every form of white mushrooms USDA describes
Microwaved has the most calories per 100 g (35); the fewest: Raw (22)
| USDA description | Calories | Protein | Fat | Sodium |
|---|---|---|---|---|
| Mushrooms, white, rawSame values: Mushroom, white, exposed to ultraviolet light, raw | 22 | 3.1 g | 0.3 g | 5 mg |
| Mushrooms, white, microwaved | 35 | 3.9 g | 0.5 g | 17 mg |
| Mushrooms, white, stir-fried | 26 | 3.6 g | 0.3 g | 12 mg |
| Mushrooms, white, cooked, boiled, drained, with salt | 28 | 2.2 g | 0.5 g | 238 mg |
| Mushrooms, white, cooked, boiled, drained, without salt | 28 | 2.2 g | 0.5 g | 2 mg |
Every nutrient in this record (122)
The portion is 1 cup, whole (96 g); % DV is for that portion.
Energy, macronutrients and sugars (21)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Protein | 2.97 g | 3.09 g | 6% |
| Total lipid (fat) | 0.33 g | 0.34 g | 0% |
| Carbohydrate, by difference | 3.13 g | 3.26 g | 1% |
| Ash | 0.82 g | 0.85 g | |
| Energy | 21.1 kcal | 22.0 kcal | |
| Starch | 0 g | 0 g | |
| Sucrose | 0 g | 0 g | |
| Glucose | 1.42 g | 1.48 g | |
| Fructose | 0.16 g | 0.17 g | |
| Lactose | 0 g | 0 g | |
| Maltose | 0 g | 0 g | |
| Alcohol, ethyl | 0 g | 0 g | |
| Water | 88.8 g | 92.5 g | |
| Total Sugars | 1.90 g | 1.98 g | |
| Galactose | 0 g | 0 g | |
| Fiber, total dietary | 0.96 g | 1.00 g | 3% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Fatty acids, total trans | 0 g | 0 g | |
| Fatty acids, total saturated | 0.048 g | 0.050 g | 0% |
| Fatty acids, total monounsaturated | 0 g | 0 g | |
| Fatty acids, total polyunsaturated | 0.15 g | 0.16 g |
Minerals (10)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Calcium, Ca | 2.88 mg | 3.00 mg | 0% |
| Iron, Fe | 0.48 mg | 0.50 mg | 3% |
| Magnesium, Mg | 8.64 mg | 9.00 mg | 2% |
| Phosphorus, P | 82.6 mg | 86.0 mg | 7% |
| Potassium, K | 305 mg | 318 mg | 6% |
| Sodium, Na | 4.80 mg | 5.00 mg | 0% |
| Zinc, Zn | 0.50 mg | 0.52 mg | 5% |
| Copper, Cu | 0.31 mg | 0.32 mg | 34% |
| Manganese, Mn | 0.045 mg | 0.047 mg | 2% |
| Selenium, Se | 8.93 µg | 9.30 µg | 16% |
Vitamins (36)
| 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) | 0.0096 mg | 0.010 mg | 0% |
| Vitamin D2 (ergocalciferol) | 0.19 µg | 0.20 µg | |
| Vitamin D3 (cholecalciferol) | 0 µg | 0 µg | |
| Vitamin D (D2 + D3) | 0.19 µg | 0.20 µg | 1% |
| Cryptoxanthin, beta | 0 µg | 0 µg | |
| Lycopene | 0 µg | 0 µg | |
| Lutein + zeaxanthin | 0 µg | 0 µg | |
| Tocopherol, beta | 0.0096 mg | 0.010 mg | |
| Tocopherol, gamma | 0.0096 mg | 0.010 mg | |
| Tocopherol, delta | 0.0096 mg | 0.010 mg | |
| Tocotrienol, alpha | 0.048 mg | 0.050 mg | |
| Tocotrienol, beta | 0 mg | 0 mg | |
| Tocotrienol, gamma | 0 mg | 0 mg | |
| Tocotrienol, delta | 0 mg | 0 mg | |
| Vitamin C, total ascorbic acid | 2.02 mg | 2.10 mg | 2% |
| Thiamin | 0.078 mg | 0.081 mg | 6% |
| Riboflavin | 0.39 mg | 0.40 mg | 30% |
| Niacin | 3.46 mg | 3.61 mg | 22% |
| Pantothenic acid | 1.44 mg | 1.50 mg | |
| Vitamin B-6 | 0.10 mg | 0.10 mg | 6% |
| Folate, total | 16.3 µg | 17.0 µg | |
| Vitamin B-12 | 0.038 µg | 0.040 µg | 2% |
| Choline, total | 16.6 mg | 17.3 mg | 3% |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | |
| Vitamin K (Dihydrophylloquinone) | 0.96 µg | 1.00 µg | |
| Vitamin K (phylloquinone) | 0 µg | 0 µg | 0% |
| Folic acid | 0 µg | 0 µg | |
| Folate, food | 16.3 µg | 17.0 µg | |
| Folate, DFE | 16.3 µg | 17.0 µg | 4% |
| Betaine | 9.02 mg | 9.40 mg | |
| Vitamin E, added | 0 mg | 0 mg | |
| Vitamin B-12, added | 0 µg | 0 µg |
Amino acids (18)
| Nutrient | Per portion | Per 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.034 g | 0.035 g | |
| Threonine | 0.10 g | 0.11 g | |
| Isoleucine | 0.073 g | 0.076 g | |
| Leucine | 0.12 g | 0.12 g | |
| Lysine | 0.10 g | 0.11 g | |
| Methionine | 0.030 g | 0.031 g | |
| Cystine | 0.012 g | 0.012 g | |
| Phenylalanine | 0.082 g | 0.085 g | |
| Tyrosine | 0.042 g | 0.044 g | |
| Valine | 0.22 g | 0.23 g | |
| Arginine | 0.075 g | 0.078 g | |
| Histidine | 0.055 g | 0.057 g | |
| Alanine | 0.19 g | 0.20 g | |
| Aspartic acid | 0.19 g | 0.20 g | |
| Glutamic acid | 0.33 g | 0.34 g | |
| Glycine | 0.088 g | 0.092 g | |
| Proline | 0.073 g | 0.076 g | |
| Serine | 0.090 g | 0.094 g |
Fatty acids (33)
| 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 | 0.038 g | 0.040 g | |
| SFA 18:0 | 0.0096 g | 0.010 g | |
| SFA 20:0 | 0 g | 0 g | |
| MUFA 18:1 | 0 g | 0 g | |
| PUFA 18:2 | 0.15 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 | |
| SFA 22:0 | 0 g | 0 g | |
| MUFA 14:1 | 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 | |
| Stigmasterol | 0 mg | 0 mg | |
| Campesterol | 1.92 mg | 2.00 mg | |
| Beta-sitosterol | 0 mg | 0 mg | |
| SFA 15:0 | 0 g | 0 g | |
| SFA 17:0 | 0 g | 0 g | |
| SFA 24:0 | 0 g | 0 g | |
| MUFA 24:1 c | 0 g | 0 g | |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | |
| MUFA 17:1 | 0 g | 0 g | |
| PUFA 20:3 | 0 g | 0 g | |
| MUFA 15:1 | 0 g | 0 g |
Source: USDA FoodData Central, FDC 169251: 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 white mushrooms?
20 in 1 cup, whole (96 g) of raw; 22 to 35 per 100 g across USDA's descriptions.
How much protein is in white mushrooms?
3g in 1 cup, whole; 3.1 g per 100 g.
How much sodium is in white mushrooms?
0mg in 1 cup, whole; 5 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