Mushrooms
Savoury, near-calorie-free fungi with B vitamins, selenium and vitamin D when UV-exposed.
Nutrition per 100 g
Standardised to 100 g of mushrooms, raw for fair comparison. Typical serving: 1 cup sliced, raw white mushrooms (70 g) — 15 kcal per 70 g serving.
| Nutrient | Per 100 g | Per serving (70 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 21 kcal | 15 kcal | 100 kcal |
| Protein | 3.1 g | 2.2 g | 14.7 g |
| Carbohydrate | 3.3 g | 2.3 g | 15.3 g |
| Fat | 0.3 g | 0.2 g | 1.3 g |
| Fibre | 1 g | 0.7 g | 4.7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of mushrooms, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (70 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin D | 5.3 µg | 3.7 µg | 27% |
| Thiamin | 0.015 mg | 0.011 mg | 1% |
| Riboflavin | 0.22 mg | 0.15 mg | 17% |
| Niacin | 4.1 mg | 2.9 mg | 26% |
| Vitamin B6 | 0.044 mg | 0.031 mg | 3% |
| Folate | 2 µg | 1.4 µg | <1% |
| Pantothenic acid | 1.1 mg | 0.77 mg | 22% |
| Minerals | |||
| Calcium | 15 mg | 10.5 mg | 1% |
| Iron | 3.5 mg | 2.5 mg | 19% |
| Magnesium | 13 mg | 9.1 mg | 3% |
| Phosphorus | 57 mg | 39.9 mg | 5% |
| Potassium | 506 mg | 354 mg | 11% |
| Sodium | 9 mg | 6.3 mg | <1% |
| Zinc | 0.71 mg | 0.5 mg | 6% |
| Selenium | 2.2 µg | 1.5 µg | 4% |
| Copper | 0.35 mg | 0.25 mg | 39% |
| Manganese | 0.29 mg | 0.2 mg | 13% |
Source: USDA FoodData Central — Mushrooms, Chanterelle, raw
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat mushrooms?
- Umami depth that lets you use less salt and less meat.
- UV-treated mushrooms are a genuine plant-source of vitamin D.
- Swapping half the mince in a dish for mushrooms cuts calories with little flavour loss.
How to include it
- Dry-fry until the water leaves, then add fat and garlic.
- Blend into mince for burgers and bolognese.
- Roast whole portobellos as a burger base.
Things to consider
- Only mushrooms labelled UV-exposed carry meaningful vitamin D.
- Never forage without expert identification.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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