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White Mushrooms Nutrition Facts: Are White Mushrooms Good for You?
Raw white mushrooms are very low in calories, fat, and sodium, containing just 22 calories per 100-gram serving. They provide several B vitamins and minerals, and are considered high in copper, riboflavin (B2), and niacin (B3). As part of a varied diet, they can contribute these nutrients without adding significant amounts of fat, sugar, or sodium.
Per 100 g · Mushrooms, white, raw
What stands out in white mushrooms
- High in B vitamins. A 100-gram serving of raw white mushrooms is high in niacin (B3), providing 23% of the Daily Value, and riboflavin (B2), with 31% of the Daily Value. It also contains smaller amounts of other B vitamins like B6 and thiamin.
- Source of key minerals. This serving size is high in copper, delivering 35% of the Daily Value. It is also a good source of selenium, with 17% of the Daily Value, and contains 7% of the daily value for both potassium and phosphorus.
- Low in calories and fat. Raw white mushrooms contain only 22 calories per 100 grams. They are also very low in fat, with about 0.3 grams of total fat, and contain no cholesterol or saturated fat.
- Contains protein and fiber. A 100-gram portion provides about 3 grams of protein, which is 6% of the Daily Value. It also contains 1 gram of dietary fiber, or 4% of the Daily Value.
What to keep in mind
- This nutrition data is for raw mushrooms; cooking them in oil or butter will add fat and calories.
- While naturally very low in sodium, adding salt during preparation or using canned mushrooms will increase the sodium content.
White Mushrooms nutrition facts per 100 g
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Calories | 22 kcal | – |
| Protein | 3.1 g | 6% |
| Total fat | 0.34 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Monounsaturated fat | 0 g | – |
| Polyunsaturated fat | 0.16 g | – |
| Cholesterol | 0 mg | 0% |
| Carbohydrate | 3.3 g | 1% |
| Dietary fiber | 1 g | 4% |
| Total sugars | 2 g | – |
| Water | 92.5 g | – |
| Sodium | 5 mg | 0% |
| Nutrient | Per 100 g | % DV |
|---|---|---|
| Potassium | 318 mg | 7% |
| Calcium | 3 mg | 0% |
| Iron | 0.5 mg | 3% |
| Magnesium | 9 mg | 2% |
| Phosphorus | 86 mg | 7% |
| Zinc | 0.52 mg | 5% |
| Copper | 0.32 mg | 35% |
| Manganese | 0.05 mg | 2% |
| Selenium | 9.3 mcg | 17% |
| Vitamin A (RAE) | 0 mcg | 0% |
| Vitamin C | 2.1 mg | 2% |
| Vitamin D | 0.2 mcg | 1% |
| Vitamin E | 0.01 mg | 0% |
| Vitamin K | 0 mcg | 0% |
| Thiamin (B1) | 0.08 mg | 7% |
| Riboflavin (B2) | 0.4 mg | 31% |
| Niacin (B3) | 3.6 mg | 23% |
| Vitamin B6 | 0.1 mg | 6% |
| Folate (DFE) | 17 mcg | 4% |
| Vitamin B12 | 0.04 mcg | 2% |
| Choline | 17.3 mg | 3% |
% Daily Value uses the FDA Daily Values for adults and children 4 years and older. Highlighted rows are 20% DV or more per 100 g. A dash means no Daily Value is set.
White Mushrooms by portion
A cup of whole raw mushrooms, weighing 96 grams, provides 21 calories, 3 grams of protein, and 1 gram of fiber. A smaller portion, like one medium mushroom weighing 18 grams, has just 4 calories and about half a gram of protein and carbohydrates. A single cup of sliced mushrooms contains 15 calories and about 2 grams of protein. These portions show how the nutritional contribution scales with the amount you eat.
| USDA portion | Weight | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|---|
| 1 cup, pieces or slices | 70 g | 15 | 2.2 g | 2.3 g | 0.7 g | 0.2 g |
| 1 cup, whole | 96 g | 21 | 3 g | 3.2 g | 1 g | 0.3 g |
| 1 large | 23 g | 5 | 0.7 g | 0.8 g | 0.2 g | 0.1 g |
| 1 medium | 18 g | 4 | 0.6 g | 0.6 g | 0.2 g | 0.1 g |
| 1 slice | 6 g | 1 | 0.2 g | 0.2 g | 0.1 g | 0 g |
| 1 small | 10 g | 2 | 0.3 g | 0.3 g | 0.1 g | 0 g |
How white mushrooms compares with other vegetables
Among the 38 vegetables we track, raw white mushrooms rank highly for certain nutrients. They are the top source of vitamin B12 and rank second for selenium. They also place in the top 10 for protein and zinc. However, they rank lower for dietary fiber, calcium, and vitamin C. Per 100 grams, their calorie count of 22 is similar to other non-starchy vegetables like asparagus (20 calories), spinach (23 calories), and cauliflower (25 calories). While their protein content of about 3 grams is slightly higher than these specific vegetables, their fiber content of 1 gram is lower.
| Per 100 g | Calories | Protein | Carbs | Fiber | Fat |
|---|---|---|---|---|---|
| White Mushrooms | 22 | 3.1 g | 3.3 g | 1 g | 0.34 g |
| Spinach | 23 | 2.9 g | 3.6 g | 2.2 g | 0.39 g |
| Asparagus | 20 | 2.2 g | 3.9 g | 2.1 g | 0.12 g |
| Arugula | 25 | 2.6 g | 3.6 g | 1.6 g | 0.66 g |
| Cauliflower | 25 | 1.9 g | 5 g | 2 g | 0.28 g |
Quick answers
How many calories are in a cup of white mushrooms?
A cup of whole raw white mushrooms (96g) has 21 calories. A cup of sliced or pieces of mushroom (70g) has 15 calories.
Do white mushrooms have protein?
Yes, raw white mushrooms contain protein. A 100-gram serving provides about 3 grams of protein, while one cup of whole mushrooms has 3 grams and a single medium mushroom has about 0.6 grams.
How much sugar is in white mushrooms?
Raw white mushrooms contain a small amount of sugar. A 100-gram serving has 2 grams of total sugars. A cup of whole mushrooms has about 1.9 grams of sugar.
When to talk to a doctor or dietitian
- This page describes nutrient content, not medical advice. If a health condition, medicine or pregnancy affects what you eat, a doctor or registered dietitian can tell you how white mushrooms fits your situation.
Last updated October 21, 2026