1 serving (100 grams) contains 22 calories, 3.1 grams of protein, 0.3 grams of fat, and 3.3 grams of carbohydrates.
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Nutrition Information
Calories |
32.8 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.4 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 7.5 mg | 0% | |
| Total Carbohydrates | 4.9 g | 1% | |
| Dietary Fiber | 1.5 g | 5% | |
| Sugars | 3.0 g | ||
| protein | 4.6 g | 9% | |
| Vitamin D | 10.4 mcg | 52% | |
| Calcium | 3.0 mg | 0% | |
| Iron | 0.7 mg | 3% | |
| Potassium | 474.6 mg | 10% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Fresh mushrooms
Fresh mushrooms are edible fungi widely used in global cuisines, from European dishes like risottos to Asian stir-fries and soups. Varieties such as button, shiitake, and portobello are popular, each offering unique flavors and textures. Mushrooms are low in calories yet rich in nutrients, providing about 22 calories per 100 grams. They are an excellent source of B vitamins (such as riboflavin, niacin, and pantothenic acid), selenium, copper, and potassium. Many mushrooms also contain beta-glucans, compounds that support immune function, and certain species like maitake boast vitamin D when exposed to sunlight. Their umami flavor makes them a versatile ingredient in plant-based diets.
Health Benefits
- Boosts immune health due to beta-glucans, which stimulate the immune system.
- Promotes energy production with B vitamins like riboflavin and niacin, crucial for metabolic processes.
- Supports heart health through potassium, which helps regulate blood pressure.
- Provides antioxidant protection with selenium, which combats oxidative stress.
- Improves bone health with vitamin D in sun-exposed varieties, contributing to calcium absorption.
Dietary Considerations
Selection and Storage
Store fresh mushrooms in a paper bag in the refrigerator to prevent moisture buildup. Avoid washing them until ready to use to maintain their texture and freshness.
Common Questions About Fresh mushrooms Nutrition
Are fresh mushrooms high in protein?
Fresh mushrooms are not particularly high in protein, but they do contain some. For example, 100 grams of white mushrooms provide about 3.1 grams of protein. They are more valued for their low calorie content and high levels of B vitamins rather than their protein contribution.
Are fresh mushrooms suitable for a keto diet?
Yes, fresh mushrooms are an excellent choice for a keto diet. They are low in carbohydrates, with only about 3.3 grams of carbs per 100 grams, and they have a net carb content of roughly 2 grams. Their low-calorie and nutrient-dense profile aligns well with keto dietary goals.
What are the health benefits of eating fresh mushrooms?
Fresh mushrooms are packed with essential nutrients like selenium, potassium, vitamin D, and several B vitamins such as riboflavin and niacin. They are also low in calories and support immune health, brain function, and antioxidant protection. However, individuals with mushroom allergies or sensitivity to fungi should avoid them.
What is the recommended portion size for fresh mushrooms?
A typical serving size of fresh mushrooms is about 100 grams, equivalent to a cup of sliced mushrooms. This provides roughly 22 calories, making them a nutrient-dense and low-calorie option for meals or snacks.
How do fresh mushrooms compare to canned mushrooms?
Fresh mushrooms generally have a firmer texture, more vibrant flavor, and no added sodium, unlike canned mushrooms which are often preserved with salt. While canned mushrooms provide convenience, fresh mushrooms are better for those seeking a more natural and nutrient-rich option.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
