Learn how many calories in mushrooms so you can better understand what you are eating and how it impacts your overall health
Have you ever wondered, “How many calories in mushrooms?” If so, you are not alone.
We decided to develop this article to shed some light on the calorie breakdown of some popular mushrooms, including ones that we provide growing kits and spawn for. Since there is a lot of information to share on this subject, we also have this other article we developed in the past that discusses the nutritional value of mushrooms as well.
How many calories in mushrooms that are cooked
We recommend that mushroom lovers cook their mushrooms before consuming them. We have written an entire article about this, which you can check out if you want greater information on this subject. The main reason we recommend cooking mushrooms is because their cell walls are constructed of chitin, which is difficult for humans to digest. This chitin stops mushroom consumers from getting the beneficial nutrients from eating the mushrooms. However, cooking the mushrooms breaks down the chitin and allows for proper digestion.
It is worth pointing out that many of the nutritional value numbers associated with mushrooms are presented for raw mushrooms. Fortunately the USDA has also analyzed the nutritional value of some popular cooked mushrooms, including button mushrooms and shiitakes. According to their research, “Most nutrients were found to be fully retained when cooked, while others were retained at between 80 and 95 percent of their levels in raw mushrooms.”
We can look at that data and deduce that the majority of healthful constituents remain in the mushrooms after being cooked.
Let’s look at some of the nutritional value, including how many calories in mushrooms, for cooked mushrooms.
1 cup of sliced, cooked button mushrooms
According to the USDA, one cup of sliced white mushrooms that have been stir fried has 28 calories. It also has 0.36 grams of total fat. There is no trans fats or monounsaturated fats, but there is 0.043 grams of saturated fat and 0.173 grams of polyunsaturated fat.
This cup contains 3.87 grams of protein and 4.36 grams of carbohydrates, including 1.9 grams of dietary fiber.
In regards to vitamins, this cup of sliced white mushrooms contains 12% of the daily value for potassium and 2% for iron. These mushrooms have no cholesterol and no sugar. There is a small amount of sodium, at 13 mg, which is 1% of the daily value. The cup also contains 9 IU of vitamin D.
The USDA also provides interesting insight on the amount of copper found in mushrooms. According to its website, “All of the mushrooms were found to provide a significant amount of copper. Each cup of stir-fried white button mushrooms provides 0.3 milligram of copper, which is about one-third of the recommended daily intake for adults. Copper helps the body produce red blood cells and drives a variety of chemical reactions that are key to human health.”
1 cup sliced, grilled portobella mushrooms exposed to UV
The first takeaway here is the amount of vitamin D found in this cup of mushrooms exposed to UV light. It contains 634 IUs of vitamin D. If you recall the button mushrooms considered above, which had 9 IUs, this is a significant increase.
Some mushrooms have the ability to turn UV light into greater levels of vitamin D. How amazing!
This cup of grilled portobellas has 35 calories. It also has 3.9 grams of protein, 2.7 grams of fiber, and 529 mg of potassium.
1 cup of cooked shiitake mushroom pieces
This cup of cooked shiitakes is higher than the other mushrooms in regards to calories, with 81. Its total amount of fat is 0.3 grams, which includes 0.1 gram of saturated fat. There is no cholesterol and a minor amount of sodium at 5.8 mg (which is less than 1% of the daily value).
The total amount of carbohydrates is 21 grams, which involves 3.1 grams of dietary fiber and 5.6 grams of sugars. The amount of protein is 2.3 grams and the amount of potassium is 170 mg. This cup also has 3.5% of the daily value for iron, and small amounts of vitamin A and vitamin C.
How many calories in mushrooms: Raw oyster mushrooms and lion’s mane mushrooms
I wanted to look at some raw mushroom stats, since studies have shown that there is not excessive loss of nutrients from cooking mushrooms and we recommend cooking them. It’s also not always easy to find stats on cooked mushrooms.
1 cup of raw, sliced oyster mushrooms contains 28 calories. It has similar amounts of fat (0.3 grams and 0.1 grams of saturated fat). The amount of protein is 2.9 grams with 5.2 grams of total carbohydrates, which includes 2 grams of dietary fiber and 0.9 grams of sugars. Potassium is 10% of the daily value at 361 mg. There is a small amount of sodium at 15 mg and no cholesterol.
The iron content of the oysters is higher than some of the other mushrooms, at 6.4% of the daily value.
100 grams of lion’s mane mushrooms contains 24 calories. This amount is slightly more than ¾ of a cup, as ¾ of a cup is equal to 96 grams. This serving size has 3.6 grams of carbohydrates and 2.4 grams of protein.
The National Health and Nutrition Examination Survey (NHANES) shares insight on mushroom consumption
According to the study, “Compared with nonconsumers, consumers had higher intakes of energy, protein, thiamin, niacin, folate, copper, selenium, and sodium. Total and added sugars were lower in mushroom consumers.”
There are certainly many reasons to include mushrooms into your diet. If you are unable to find delicious edible mushrooms in your grocery store, try growing your own at home with our help! Check out all of our gourmet mushroom growing kits now.