Oyster Mushroom
Delicate fan-shaped mushrooms that cook in minutes and supply niacin and potassium for few calories.
Nutrition per 100 g
Standardised to 100 g of oyster mushroom, raw for fair comparison. Typical serving: 100 g raw — 33 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 33 kcal | 33 kcal | 100 kcal |
| Protein | 3.3 g | 3.3 g | 10 g |
| Carbohydrate | 6.1 g | 6.1 g | 18.5 g |
| Fat | 0.4 g | 0.4 g | 1.2 g |
| Fibre | 2.3 g | 2.3 g | 7 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of oyster mushroom, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 2 µg | 2 µg | <1% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.73 µg | 0.73 µg | 4% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Thiamin | 0.13 mg | 0.13 mg | 11% |
| Riboflavin | 0.35 mg | 0.35 mg | 27% |
| Niacin | 5 mg | 5 mg | 31% |
| Vitamin B6 | 0.11 mg | 0.11 mg | 6% |
| Folate | 38 µg | 38 µg | 10% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 1.3 mg | 1.3 mg | 26% |
| Choline | 48.7 mg | 48.7 mg | 9% |
| Minerals | |||
| Calcium | 3 mg | 3 mg | <1% |
| Iron | 1.3 mg | 1.3 mg | 7% |
| Magnesium | 18 mg | 18 mg | 4% |
| Phosphorus | 120 mg | 120 mg | 10% |
| Potassium | 420 mg | 420 mg | 9% |
| Sodium | 18 mg | 18 mg | <1% |
| Zinc | 0.77 mg | 0.77 mg | 7% |
| Selenium | 2.6 µg | 2.6 µg | 5% |
| Copper | 0.24 mg | 0.24 mg | 27% |
| Manganese | 0.11 mg | 0.11 mg | 5% |
Source: USDA FoodData Central — Mushrooms, oyster, 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 oyster mushroom?
- Micronutrients for relatively few calories when portions stay reasonable.
- Delicate fan-shaped mushrooms that cook in minutes and supply niacin and potassium for few calories.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Garlic, Soy sauce, Thyme.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
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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