What are the Nutritional Facts about White Mushrooms?
November 14, 2026 | by Sravani Pathakamuri | Posted in Nutrition Facts
White mushrooms (also called white button mushrooms) are low in calories, contain very little fat, and provide useful amounts of B vitamins,selenium, copper, and other nutrients. They are a great addition to a balanced diet, especially if you want a filling food without many calories.
🍄 Nutritional Facts about White Mushrooms
Serving size: 100 g raw whitebutton mushrooms
22 kcal
Calories
Protein: 3.1 g
Carbohydrates: 3.3 g
Total fat: 0.3 g
Fiber: 1.0 g
Water: 92 g
Values are approximate for raw, fresh white mushrooms withoutadded oil, butter, or salt.
Nutrition by Serving Size
| Nutrient | 100 g | 150 g |
|---|---|---|
| Calories | 22 kcal | 33 kcal |
| Protein | 3.1 g | 4.7 g |
| Carbohydrates | 3.3 g | 5.0 g |
| Total fat | 0.3 g | 0.5 g |
| Fiber | 1.0 g | 1.5 g |
| Natural sugars | 2.0 g | 3.0 g |
Vitamins and Minerals in White Mushrooms
Approximate amounts per 100 g raw:
| Nutrient | Amount | Main benefit |
|---|---|---|
| Potassium | 318 mg | Muscle and nerve function |
| Phosphorus | 86 mg | Bone health and energy metabolism |
| Selenium | 9.3 µg | Antioxidant defenses and thyroid function |
| Copper | 0.32 mg | Iron metabolism and connective tissue |
| Riboflavin (B2) | 0.40 mg | Energy production |
| Niacin (B3) | 3.6 mg | Energy metabolism |
| Pantothenic acid(B5) | 1.5 mg | Hormone and energy metabolism |
| Folate (B9) | 17 µg | Cell growth and division |
| Vitamin D | Usually verylow | Supports calcium absorption; varies with UV exposure |
Mushrooms naturally contain little vitamin D unless they have been exposed to ultraviolet light.
6 Health Benefits of White Mushrooms:
1. Supports Weight Management
With around 22 calories per 100 g, mushrooms add volume and texture to meals without contributing many calories.
2. Provides B Vitamins
Riboflavin, niacin, and pantothenic acid help your body release energy from food.
3. Contributes to Immune Function
Selenium and copper support normal immune function and antioxidant systems.
4. Supports Muscle and Nerve Function
Mushrooms supply potassium, which is essential for normal muscle contractions and nerve signaling.
5. Provides Antioxidant Compounds
Mushrooms contain compounds such as ergothioneine that are being studied for their role in protecting cells from oxidative stress.
6. Helps Diversify a Balanced Diet
They add savory flavor and some protein, making them useful in vegetarian meals alongside beans,lentils, eggs, tofu, or dairy.
Are White Mushrooms a Good Source of Protein?
White mushrooms contain about 3.1 g of protein per 100 g raw, which is useful but relatively modest compared with protein-rich foods.
For comparison:
- 100 g white mushrooms: approximately 3.1 g protein.
- 100 g cooked chicken breast: approximately 31 g protein
If your goal is muscle building, combine mushrooms with a more concentrated protein source.
How Much Should You Eat Daily?
For most healthy adults, 100–150 g of white mushrooms canbe a reasonable serving as part of avaried diet.
- For weight loss: Grill, roast, or sauté with a modest amount of oil.
- For vegetarian diets: Combine with tofu, paneer, lentils, or beans.
- For everyday meals: Add to omelets, soups, stir-fries, pasta,or curries.
- For vitamin D: Choose UV-exposed mushrooms if you wanta higher-vitamin-D option, and checkthe product label.
Are There any Disadvantages?
- Some people experience gas or bloating from mushrooms.
- Cooking them in lots of butter, oil, cream, or salt can substantiallyincrease the calories and sodium.
- People with mushroom allergies should avoid them.
- Eat commercially cultivated white button mushrooms ratherthan unidentified wild mushrooms,which may be poisonous.
Bottom line
White mushrooms are a low-calorie, low-fat food that provides B vitamins, selenium, copper, and potassium. They are excellent for adding flavor and variety to meals, although you should pair them with other foods to meet your protein needs.