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Edible mushroom nutrition: calories, carbs, GI, protein, fiber, fats

Mushrooms, white, raw
*all the values are displayed for the amount of 100 grams

Important nutritional characteristics for Edible mushroom

Edible mushroom
Glycemic index ⓘ Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high. 32 (low)
Calories ⓘ Calories per 100-gram serving 22
Net Carbs ⓘ Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols 2.26 grams
Serving Size ⓘ Serving sizes are taken from FDA's Reference Amounts Customarily Consumed (RACCs) 1 medium (18 grams)
Acidity (Based on PRAL) ⓘ PRAL (Potential renal acid load) is calculated using a formula. On the PRAL scale the higher the positive value, the more is the acidifying effect on the body. The lower the negative value, the higher the alkalinity of the food. 0 is neutral. -2.3 (alkaline)
Oxalates ⓘ https://www.sciencedirect.com/science/article/abs/pii/S0308814602002121 1mg
TOP 18% Vitamin B2 ⓘHigher in Vitamin B2 content than 82% of foods
TOP 24% Copper ⓘHigher in Copper content than 76% of foods
TOP 29% Vitamin B5 ⓘHigher in Vitamin B5 content than 71% of foods
TOP 33% Potassium ⓘHigher in Potassium content than 67% of foods
TOP 35% Vitamin C ⓘHigher in Vitamin C content than 65% of foods

Edible mushroom calories (kcal)

Serving Size Calories Weight
Calories in 100 grams 22
Calories in 1 cup, pieces or slices 15 70 g
Calories in 1 cup, whole 21 96 g
Calories in 1 large 5 23 g
Calories in 1 medium 4 18 g
Calories in 1 slice 1 6 g
Calories in 1 small 2 10 g
Calories in 0.5 cup pieces 8 35 g

Edible mushroom Glycemic index (GI)

Gi values are taken from various scientific sources. GI values less than 55 are considered as low. Values above 70 are considered as high.
32

Mineral coverage chart

Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 1% 19% 7% 37% 29% 1% 15% 106% 7% 51%
Calcium: 3 mg of 1,000 mg 0%
Iron: 0.5 mg of 8 mg 6%
Magnesium: 9 mg of 420 mg 2%
Phosphorus: 86 mg of 700 mg 12%
Potassium: 318 mg of 3,400 mg 9%
Sodium: 5 mg of 2,300 mg 0%
Zinc: 0.52 mg of 11 mg 5%
Copper: 0.318 mg of 1 mg 35%
Manganese: 0.047 mg of 2 mg 2%
Selenium: 9.3 µg of 55 µg 17%

Mineral chart - relative view

Copper
0.318 mg
TOP 24%
Potassium
318 mg
TOP 33%
Selenium
9.3 µg
TOP 61%
Manganese
0.047 mg
TOP 67%
Phosphorus
86 mg
TOP 68%
Zinc
0.52 mg
TOP 68%
Iron
0.5 mg
TOP 77%
Magnesium
9 mg
TOP 85%
Sodium
5 mg
TOP 90%
Calcium
3 mg
TOP 95%

Vitamin coverage chart

Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 1% 6% 7% 21% 93% 68% 90% 24% 13% 5% 10% 0%
Vitamin A: 0 IU of 5,000 IU 0%
Vitamin E : 0.01 mg of 15 mg 0%
Vitamin D: 0.2 µg of 10 µg 2%
Vitamin C: 2.1 mg of 90 mg 2%
Vitamin B1: 0.081 mg of 1 mg 7%
Vitamin B2: 0.402 mg of 1 mg 31%
Vitamin B3: 3.607 mg of 16 mg 23%
Vitamin B5: 1.497 mg of 5 mg 30%
Vitamin B6: 0.104 mg of 1 mg 8%
Folate: 17 µg of 400 µg 4%
Vitamin B12: 0.04 µg of 2 µg 2%
Choline: 17.3 mg of 550 mg 3%
Vitamin K: 0 µg of 120 µg 0%

Vitamin chart - relative view

Vitamin B2
0.402 mg
TOP 18%
Vitamin B5
1.497 mg
TOP 29%
Vitamin C
2.1 mg
TOP 35%
Vitamin B3
3.607 mg
TOP 45%
Folate
17 µg
TOP 51%
Vitamin D
0.2 µg
TOP 53%
Vitamin B1
0.081 mg
TOP 55%
Vitamin B6
0.104 mg
TOP 63%
Vitamin B12
0.04 µg
TOP 65%
Choline
17.3 mg
TOP 77%
Vitamin E
0.01 mg
TOP 95%
Vitamin A
0 IU
TOP 100%
Vitamin K
0 µg
TOP 100%

Macronutrients chart

4% 4% 90%
Protein:
Daily Value: 6%
3.09 g of 50 g
6%
Fats:
Daily Value: 1%
0.34 g of 65 g
1%
Carbs:
Daily Value: 1%
3.26 g of 300 g
1%
Water:
Daily Value: 5%
92.45 g of 2,000 g
5%
Other:
0.86 g

Protein quality breakdown

Tryptophan Threonine Isoleucine Leucine Lysine Methionine Phenylalanine Valine Histidine 38% 31% 17% 14% 16% 9% 15% 39% 25%
Tryptophan: 35 mg of 280 mg 13%
Threonine: 107 mg of 1,050 mg 10%
Isoleucine: 76 mg of 1,400 mg 5%
Leucine: 120 mg of 2,730 mg 4%
Lysine: 107 mg of 2,100 mg 5%
Methionine: 31 mg of 1,050 mg 3%
Phenylalanine: 85 mg of 1,750 mg 5%
Valine: 232 mg of 1,820 mg 13%
Histidine: 57 mg of 700 mg 8%

Fat type information

24% 76%
Saturated Fat: 0.05 g
Monounsaturated Fat: 0 g
Polyunsaturated fat: 0.16 g

Carbohydrate type breakdown

90% 10%
Starch: 0 g
Sucrose: 0 g
Glucose: 1.48 g
Fructose: 0.17 g
Lactose: 0 g
Maltose: 0 g
Galactose: 0 g

Fiber content ratio for Edible mushroom

61% 31% 9%
Sugar: 1.98 g
Fiber: 1 g
Other: 0.28 g

All nutrients for Edible mushroom per 100g

Nutrient Value DV% In TOP % of foods Comparison
Calories 22kcal 1% 96% 2.1 times less than OrangeOrange
Protein 3.09g 7% 70% 1.1 times more than BroccoliBroccoli
Fats 0.34g 1% 84% 98 times less than Cheddar CheeseCheddar Cheese
Vitamin C 2.1mg 2% 35% 25.2 times less than LemonLemon
Net carbs 2.26g N/A 65% 24 times less than ChocolateChocolate
Carbs 3.26g 1% 65% 8.6 times less than RiceRice
Cholesterol 0mg 0% 100% N/AEgg
Vitamin D 0.2µg 2% 53% 11 times less than EggEgg
Iron 0.5mg 6% 77% 5.2 times less than Beef broiledBeef broiled
Calcium 3mg 0% 95% 41.7 times less than MilkMilk
Potassium 318mg 9% 33% 2.2 times more than CucumberCucumber
Magnesium 9mg 2% 85% 15.6 times less than AlmondAlmond
Sugar 1.98g N/A 60% 4.5 times less than Coca-ColaCoca-Cola
Fiber 1g 4% 50% 2.4 times less than OrangeOrange
Copper 0.32mg 35% 24% 2.2 times more than ShiitakeShiitake
Zinc 0.52mg 5% 68% 12.1 times less than Beef broiledBeef broiled
Starch 0g 0% 100% N/APotato
Phosphorus 86mg 12% 68% 2.1 times less than Chicken meatChicken meat
Sodium 5mg 0% 90% 98 times less than White BreadWhite Bread
Vitamin A 0IU 0% 100% N/ACarrot
Vitamin A RAE 0µg 0% 100%
Vitamin E 0.01mg 0% 95% 146 times less than KiwifruitKiwifruit
Selenium 9.3µg 17% 61%
Manganese 0.05mg 2% 67%
Vitamin B1 0.08mg 7% 55% 3.3 times less than Pea rawPea raw
Vitamin B2 0.4mg 31% 18% 3.1 times more than AvocadoAvocado
Vitamin B3 3.61mg 23% 45% 2.7 times less than Turkey meatTurkey meat
Vitamin B5 1.5mg 30% 29% 1.3 times more than Sunflower seedSunflower seed
Vitamin B6 0.1mg 8% 63% 1.1 times less than OatOat
Vitamin B12 0.04µg 2% 65% 17.5 times less than PorkPork
Vitamin K 0µg 0% 100% N/ABroccoli
Trans Fat 0g N/A 100% N/AMargarine
Folate 17µg 4% 51% 3.6 times less than Brussels sproutBrussels sprout
Saturated Fat 0.05g 0% 86% 117.9 times less than Beef broiledBeef broiled
Choline 17.3mg 3% 77%
Monounsaturated Fat 0g N/A 100% N/AAvocado
Polyunsaturated fat 0.16g N/A 81% 294.8 times less than WalnutWalnut
Tryptophan 0.04mg 0% 89% 8.7 times less than Chicken meatChicken meat
Threonine 0.11mg 0% 89% 6.7 times less than Beef broiledBeef broiled
Isoleucine 0.08mg 0% 92% 12 times less than Salmon rawSalmon raw
Leucine 0.12mg 0% 92% 20.3 times less than Tuna BluefinTuna Bluefin
Lysine 0.11mg 0% 91% 4.2 times less than TofuTofu
Methionine 0.03mg 0% 91% 3.1 times less than QuinoaQuinoa
Phenylalanine 0.09mg 0% 92% 7.9 times less than EggEgg
Valine 0.23mg 0% 85% 8.7 times less than Soybean rawSoybean raw
Histidine 0.06mg 0% 90% 13.1 times less than Turkey meatTurkey meat
Fructose 0.17g 0% 91% 34.7 times less than AppleApple
Omega-3 - EPA 0g N/A 100% N/ASalmon
Omega-3 - DHA 0g N/A 100% N/ASalmon
Omega-3 - DPA 0g N/A 100% N/ASalmon
Omega-6 - Eicosadienoic acid 0g N/A 100%

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NUTRITION FACTS LABEL

Nutrition Facts
___servings per container
Serving Size ______________
Amount Per 100g
Calories 22
% Daily Value*
0%
Total Fat 0g
0%
Saturated Fat 0g
Trans Fat g
0%
Cholesterol 0mg
0%
Sodium 5mg
1%
Total Carbohydrate 3g
4%
Dietary Fiber 1g
Total Sugars g
Includes ? g Added Sugars
Protein 3g
Vitamin D 7mcg 1%

Calcium 3mg 0%

Iron 1mg 13%

Potassium 318mg 9%

*
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Health checks

Low in Cholesterol
ok
 ⓘ Dietary cholesterol is not associated with an increased risk of coronary heart disease in healthy individuals. However, dietary cholesterol is common in foods that are high in harmful saturated fats.
Source
No Trans Fats
ok
 ⓘ Trans fat consumption increases the risk of cardiovascular disease and mortality by negatively affecting blood lipid levels.
Source
Low in Saturated Fats
ok
 ⓘ Saturated fat intake can raise total cholesterol and LDL (low-density lipoprotein) levels, leading to an increased risk of atherosclerosis. Dietary guidelines recommend limiting saturated fats to under 10% of calories a day.
Source
Low in Sodium
ok
 ⓘ Increased sodium consumption leads to elevated blood pressure.
Source
Low in Sugars
ok
 ⓘ While the consumption of moderate amounts of added sugars is not detrimental to health, an excessive intake can increase the risk of obesity, and therefore, diabetes.
Source

Edible mushroom nutrition infographic

Edible mushroom nutrition infographic
Infographic link

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. https://fdc.nal.usda.gov/fdc-app.html#/food-details/169251/nutrients

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.