How healthy are mushrooms?

Q: How many calories are in mushrooms?

100 g of mushrooms has 22 kcal. A typical portion, 1 cup sliced (70 g), has about 15 kcal.

Q: How much protein is in mushrooms?

Mushrooms have 3.1 g of protein per 100 g, or about 2.2 g in 1 cup sliced.

Q: Are mushrooms good for weight loss?

Mushrooms are low in calories (22 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.

Are mushrooms healthy? Yes, for most people. Mushrooms score 79/100 on the HowHealthyIs Score: 100 g provide 22 kcal, 318 mg potassium and 3.1 g protein. White mushrooms are very low in calories and bring B vitamins, selenium and a meaty, savory taste. Source: USDA FoodData Central.

Source of protein
Source of potassium
Low calorie

Score explained

The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mushrooms rank higher than 79% of them.

Counts in favor (% daily value per 100 kcal)

Potassium31%
Protein28%
Fiber16%
Iron13%
Vitamin C11%
Magnesium10%
Calcium1%
Vitamin E0%
Vitamin A0%

Counts against

Saturated fat1%
Added sugars0%
Sodium1%

Raw NRF9.3: 109 minus 2 = 107. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology

How many calories are in mushrooms?

Your amount

Calories15kcal

Protein2.2g

Carbohydrates2.3g

Fat0.2g

Fiber0.7g

Sugars1.4g

Nutrition facts for mushrooms. Per 100 g and for the selected portion (70 g). %DV uses FDA Daily Values.
Nutrient	Per 100 g	Per portion	%DV
Energy and macronutrients
Calories	22 kcal	15 kcal
Protein	3.1 g	2.2 g	4%
Carbohydrates	3.3 g	2.3 g	1%
Fiber	1 g	0.7 g	3%
Sugars	2 g	1.4 g
Added sugars	0 g	0 g	0%
Fat	0.3 g	0.2 g	0%
Saturated fat	<0.1 g	<0.1 g	0%
Vitamins
Vitamin A	0 µg	0 µg	0%
Vitamin C	2.1 mg	1.5 mg	2%
Vitamin E	<0.1 mg	<0.1 mg	0%
Minerals
Calcium	3 mg	2.1 mg	0%
Iron	0.5 mg	0.3 mg	2%
Potassium	318 mg	223 mg	5%
Magnesium	9 mg	6.3 mg	2%
Sodium	5 mg	3.5 mg	0%

Source: USDA FoodData Central, "Mushrooms, white, raw" (FDC 169251). Values rounded.

Why are mushrooms good for you?

A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.

Good ways to use them

Stretching meat dishes
Omelets, stir-fries and pasta

What should you watch out for?

Never eat wild mushrooms unless an expert has identified them.

Which vegetables score higher?

Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.

Artichoke

47 kcal per 100 g

Source of protein, Source of fiber

Radishes

16 kcal per 100 g

Source of vitamin C, Low calorie

Green beans

31 kcal per 100 g

Source of vitamin C, Low calorie

How do mushrooms compare?

Common questions about mushrooms

How many calories are in mushrooms?

100 g of mushrooms has 22 kcal. A typical portion, 1 cup sliced (70 g), has about 15 kcal.

How much protein is in mushrooms?

Mushrooms have 3.1 g of protein per 100 g, or about 2.2 g in 1 cup sliced.

Are mushrooms good for weight loss?

Mushrooms are low in calories (22 kcal per 100 g), so they add volume to meals without many calories. No single food causes weight loss; the overall diet does.

Sources

U.S. Department of Agriculture. FoodData Central, SR Legacy: "Mushrooms, white, raw", FDC ID 169251. fdc.nal.usda.gov
U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels (21 CFR 101.9).
Fulgoni VL, Keast DR, Drewnowski A. Development and validation of the Nutrient-Rich Foods Index. J Nutr. 2009;139(8):1549-1554.
Monteiro CA, et al. Ultra-processed foods: what they are and how to identify them. Public Health Nutr. 2019;22(5):936-941.

Review and updates

Last updated: October 8, 2026
Medical review: Pending. A registered dietitian signs off every food page before launch. Our reviewers
Score version: HowHealthyIs Score 1.0

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More: Vegetables ranked, foods high in potassium.