Calories in Mushrooms: Nutrition Facts & Serving Sizes
Per 1 cup (54g)
Per 100g
Source: USDA FoodData Central, SR Legacy, March 2026.
Mushrooms are one of the lowest-calorie foods you can eat, packing just 32 calories per 100g, which makes them a go-to for anyone cutting weight without sacrificing volume. A full cup of raw mushrooms has only about 17 calories. Each 100g serving delivers 1.5g of protein, 6.9g of carbs, and just 0.5g of fat, with 3.8g of fiber to help keep you full. The real standout is potassium, with 506mg per 100g supporting muscle function and hydration. Mushrooms are also one of the few non-animal sources of vitamin D (5.3mcg per 100g) and contain niacin for energy metabolism. Whether you're stir-frying, grilling, or tossing them into omelets, mushrooms add serious bulk to meals with almost no caloric cost.
Nutrition Highlights
Calories by Serving Size
| Serving | Cal | Protein | Carbs | Fat | Fiber |
|---|---|---|---|---|---|
| 1 piece (5g) | 1.7 | 0.1g | 0.4g | 0g | 0.2g |
| 1 cup (54g) | 17.3 | 0.8g | 3.7g | 0.3g | 2.1g |
| 100g | 32 | 1.5g | 6.9g | 0.5g | 3.8g |
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Full Nutrition Facts (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calories | 32 | 2% |
| Protein | 1.5g | 3% |
| Total Fat | 0.5g | 1% |
| Total Carbohydrates | 6.9g | 3% |
| Dietary Fiber | 3.8g | 14% |
| Sugars | 1.2g | 2% |
| Sodium | 9mg |
Vitamins & Minerals (per 100g)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 15mg | 1% |
| Iron | 3.5mg | 19% |
| Potassium | 506mg | 11% |
| Vitamin D | 5.3mcg | 27% |
| Magnesium | 13mg | 3% |
| Phosphorus | 57mg | 5% |
| Zinc | 0.7mg | 6% |
| Selenium | 2.2mcg | 4% |
| Folate | 2mcg | 1% |
| Riboflavin (B2) | 0.2mg | 15% |
| Niacin (B3) | 4.1mg | 26% |
% Daily Values based on a 2,000 calorie diet (FDA reference).
Health Benefits of Mushrooms
Mushrooms punch well above their weight when it comes to nutritional value relative to their calorie count. With only 32 calories per 100g, they are a smart choice for anyone in a calorie deficit who still wants to eat satisfying, filling meals.
The 3.8g of fiber per 100g helps slow digestion and supports a healthy gut microbiome. Fiber also plays a role in stabilizing blood sugar, which can reduce cravings and help you stay consistent with your diet.
Potassium is one of mushrooms' biggest highlights, delivering 506mg per 100g. Potassium works alongside sodium to regulate fluid balance and muscle contractions. If you're training hard and sweating regularly, getting enough potassium matters for performance and recovery.
Mushrooms are also a rare non-animal source of vitamin D. Most people, especially those who spend a lot of time indoors, fall short on vitamin D. It plays a role in testosterone production, immune function, and bone strength. Getting some from food is a bonus.
The niacin content (4.1mg per 100g) supports energy metabolism, helping your body convert food into usable fuel during workouts. Riboflavin and iron round out the micronutrient profile, contributing to red blood cell production and overall energy levels.
Dietary Considerations
Mushrooms are naturally vegan, gluten-free, and dairy-free, making them compatible with virtually every diet. They are excellent for keto and low-carb diets given their minimal net carbs (roughly 3.1g after fiber). For weight loss, they are hard to beat since the high fiber and low calorie density means you can eat a large volume without blowing your calorie budget. Mushrooms have zero cholesterol and almost no fat, so they work well for heart-conscious eating too. They are not a significant source of complete protein, so pair them with eggs, chicken, or legumes if protein is a priority in your meal.
Daily Intake (100g)
100g of mushroom provides 2% of a 2,000-calorie diet.
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Frequently Asked Questions
How many calories in mushrooms?
Mushrooms have 32 calories per 100g. A single piece (about 5g) has less than 2 calories, and a full cup (54g) has around 17 calories.
Are mushrooms good for weight loss?
Yes, mushrooms are one of the best foods for weight loss. At only 32 calories per 100g with 3.8g of fiber, they let you eat a large volume of food while staying in a calorie deficit. The fiber and water content help keep you feeling full.
How much protein is in mushrooms?
Mushrooms have 1.5g of protein per 100g. A cup of mushrooms (54g) provides about 0.8g of protein. They are not a high-protein food but can contribute to overall daily intake.
Are mushrooms keto-friendly?
Yes, mushrooms are keto-friendly. With only about 3.1g of net carbs per 100g (6.9g total carbs minus 3.8g fiber), they fit easily within standard ketogenic macros.
Do mushrooms have vitamin D?
Yes. Mushrooms are one of the few plant-based sources of vitamin D, providing 5.3mcg per 100g. This amount increases significantly when mushrooms are exposed to UV light or sunlight before eating.
Are mushrooms gluten-free?
Yes, fresh mushrooms are naturally gluten-free. Just watch out for mushroom-based products that may include gluten-containing ingredients in sauces or seasonings.
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