What are the Nutritional Facts about Mushrooms?
December 25, 2025 | by Sravani Pathakamuri | Posted in Nutrition Facts
Mushrooms are low-calorie, nutrient-rich foods packed with fiber, B vitamins, antioxidants, and minerals. Learn their nutrition facts and health benefits.
Introduction
Mushrooms are healthy, tasty, and widely used in Indian cooking. They are low in calories but rich in vitamins, minerals, and antioxidants. Mushrooms support immunity, heart health, and weight management. They are also a good plant-based option for nutrients like selenium and B vitamins.
Nutritional Value of Mushrooms (Cooked – 100g)
| Nutrient | Amount |
|---|---|
| Calories | 28 kcal |
| Protein | 3.6 g |
| Total Fat | 0.4 g |
| Carbohydrates | 5.3 g |
| Dietary Fibre | 2.2 g |
| Vitamin D | 0.2 mcg |
| Vitamin B2 (Riboflavin) | 0.4 mg |
| Vitamin B3 (Niacin) | 3.6 mg |
| Potassium | 356 mg |
| Selenium | 9.3 mcg |
Key Nutrients in Mushrooms
1. Low Calories and High Fibre
- Helps in weight control
- Keeps you full for longer
- Supports digestion
2. B Vitamins
- Improve energy levels
- Support brain and nerve function
- Help in red blood cell formation
3. Antioxidants
- Protect cells from damage
- Reduce inflammation
- Support overall health
4. Vitamin D (Small Amount)
- Supports bone health
- Helps calcium absorption
- Useful for people with low sun exposure
5. Potassium
- Helps control blood pressure
- Supports heart health
- Balances body fluids
Health Benefits of Eating Mushrooms
- 🛡️ Boosts immunity
- ❤️ Supports heart health
- ⚖️ Helps with weight loss
- 🧠 Improves brain function
- 🦴 Supports bone health
Are Mushrooms Good for Weight Loss?
Yes. Mushrooms are:
- Very low in calories
- High in fibre and water
- Filling and nutritious
They are a good replacement for high-calorie foods in meals.
Who Should Be Careful with Mushrooms?
- People allergic to mushrooms
- Those with digestive sensitivity (eat in small amounts)
- Avoid wild mushrooms unless identified by experts
Healthy Ways to Eat Mushrooms
- Stir-fried with less oil
- Added to curries and sabzi
- Used in soups and salads
- Grilled or roasted
Conclusion
Mushrooms are a low-calorie, nutrient-dense food rich in fiber, B vitamins, antioxidants, and minerals. Including mushrooms in your daily diet can support immunity, heart health, digestion, and weight control.