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Mushrooms nutrition in one line: common mushrooms are very low in calories and fat, provide small amounts of protein and fiber, and stand out for B vitamins such as riboflavin, niacin and pantothenic acid, plus copper and, in some types, selenium. USDA data show one cup of raw white mushrooms has about 15 calories. Ordinary mushrooms contain almost no vitamin D, but mushrooms exposed to ultraviolet (UV) light can contain a lot. This guide covers mushroom calories by type, what the vitamin D research shows, why wild mushrooms need an expert, and how to answer the question: are mushrooms healthy?
Peptide Labs does not sell mushrooms or mushroom products. This article is general nutrition information, not medical advice.
Key Takeaways
- A cup of raw white mushrooms has about 15 calories in USDA data, with a quarter of the Daily Value for copper and about a fifth for riboflavin.
- Mushrooms are low in protein per serving, so they add flavor and nutrients rather than replacing protein foods.
- Mushrooms grown in the dark have almost no vitamin D; UV-exposed mushrooms can supply about half the Daily Value in half a cup, per NIH.
- Never eat wild mushrooms unless an expert has identified them; CDC reports describe liver failure and deaths.
- Cook morels thoroughly; raw morels were linked to a 2023 outbreak in Montana.
Mushrooms nutrition at a glance
The table uses two USDA FoodData Central SR Legacy entries for white button mushrooms: raw (FDC 169251), in USDA’s one-cup portion of slices (70 grams), and boiled without salt (FDC 169252), in USDA’s one-cup portion of cooked pieces (156 grams). The percent Daily Value (%DV) uses the FDA Daily Values from Nutrition Facts labels.
| Nutrient (white mushrooms) | 1 cup raw slices (70 g) | % DV | 1 cup boiled pieces (156 g) | % DV |
|---|---|---|---|---|
| Calories | 15 | Not applicable | 44 | Not applicable |
| Carbohydrate | 2.3 g | 1% | 8.3 g | 3% |
| Fiber | 0.7 g | 2% | 3.4 g | 12% |
| Protein | 2.2 g | 4% | 3.4 g | 7% |
| Potassium | 223 mg | 5% | 555 mg | 12% |
| Copper | 0.22 mg | 25% | 0.79 mg | 87% |
| Riboflavin (vitamin B2) | 0.28 mg | 22% | 0.47 mg | 36% |
| Niacin (vitamin B3) | 2.5 mg | 16% | 7.0 mg | 43% |
| Pantothenic acid (vitamin B5) | 1.05 mg | 21% | 3.37 mg | 67% |
| Selenium | 6.5 mcg | 12% | 18.6 mcg | 34% |
| Vitamin D | 0.1 mcg | 1% | 0.3 mcg | 2% |
| Sodium | 4 mg | 0% | 3 mg | 0% |
Why is the cooked cup so much higher? Mushrooms are about 92% water and shrink a lot when cooked, so a cup of cooked pieces holds roughly twice the mushroom of a cup of raw slices. That is a packing difference, not extra nutrients created by cooking.
Mushroom protein is modest: about 3 grams per 100 grams raw in USDA data, so mushrooms are not a substitute for the foods in our protein foods guide. They are low in carbohydrate, which is why they appear in our low-carb foods guide, and they add potassium, covered in our guide to potassium in foods. Some types are a meaningful source of selenium.
Mushroom calories and nutrients by type
Common mushrooms are close in calories, but minerals and vitamin D vary by type. The table compares 100 grams of each raw mushroom in USDA SR Legacy data.
| Per 100 g, raw (USDA FDC ID) | Calories | Protein | Fiber (% DV) | Potassium (% DV) | Selenium (% DV) | Vitamin D (% DV) |
|---|---|---|---|---|---|---|
| White button (169251) | 22 | 3.1 g | 1.0 g (4%) | 318 mg (7%) | 9.3 mcg (17%) | 0.2 mcg (1%) |
| Crimini, brown (168434) | 22 | 2.5 g | 0.6 g (2%) | 448 mg (10%) | 26.0 mcg (47%) | 0.1 mcg (0%) |
| Portabella (169255) | 22 | 2.1 g | 1.3 g (5%) | 364 mg (8%) | 18.6 mcg (34%) | 0.3 mcg (2%) |
| Shiitake (169242) | 34 | 2.2 g | 2.5 g (9%) | 304 mg (6%) | 5.7 mcg (10%) | 0.4 mcg (2%) |
| Oyster mushroom (168580) | 33 | 3.3 g | 2.3 g (8%) | 420 mg (9%) | 2.6 mcg (5%) | 0.7 mcg (4%) |
| Maitake (169403) | 31 | 1.9 g | 2.7 g (10%) | 204 mg (4%) | 2.2 mcg (4%) | 28.1 mcg (140%) |
| Enoki (169382) | 37 | 2.7 g | 2.7 g (10%) | 359 mg (8%) | 2.2 mcg (4%) | 0.1 mcg (0%) |
| Chanterelle, wild (168422) | 32 | 1.5 g | 3.8 g (14%) | 506 mg (11%) | 2.2 mcg (4%) | 5.3 mcg (26%) |
In USDA data, crimini and portabella lead on selenium. The vitamin D column is the most variable: NIH’s Office of Dietary Supplements (ODS) says mushrooms provide variable amounts of vitamin D2, and UV light raises it, so the high maitake and chanterelle values in USDA’s tables are not a promise for every package. Dried shiitake is concentrated: in USDA data, four dried shiitake (15 grams) list 44 calories and 86% of the Daily Value for copper.
UV-exposed mushrooms and vitamin D
Mushrooms contain ergosterol, which UV light converts to vitamin D2, much as skin makes vitamin D3 in sunlight. NIH ODS notes that some mushrooms on the market are exposed to UV light to raise their vitamin D2, and that FDA has approved UV-exposed mushroom powder as a food additive and source of vitamin D2. The table shows USDA SR Legacy pairs of regular and UV-exposed mushrooms.
| Mushroom (USDA FDC ID) | Amount | Vitamin D, regular | Vitamin D, UV-exposed (FDC ID) |
|---|---|---|---|
| White, raw (169251 / 169376) | 1/2 cup sliced, 35 g | 0.1 mcg (0%) | 9.2 mcg (46%) |
| Crimini, raw (168434 / 168557) | 1 cup sliced, 72 g | 0.1 mcg (0%) | 23.0 mcg (115%) |
| Portabella, raw (169255 / 170143) | 1 cup diced, 86 g | 0.3 mcg (1%) | 24.4 mcg (122%) |
| Portabella, grilled (169243 / 169377) | 1 cup sliced, 121 g | 0.4 mcg (2%) | 15.9 mcg (79%) |
The white mushroom row matches the ODS fact sheet, which lists half a cup of UV-exposed raw white mushrooms at 9.2 micrograms, 46% of the Daily Value. Packages usually say UV-exposed or high in vitamin D, and the Nutrition Facts label lists the amount. Our vitamin D food guide compares mushrooms with fish, eggs and fortified foods, and our vitamin D3 and K2 guide covers supplements.
Does the body use mushroom vitamin D? In a 2011 randomized trial of 26 young adults with low vitamin D status in winter, soup made with UV-B-exposed button mushrooms raised blood vitamin D levels about as well as a vitamin D2 supplement. A 2016 meta-analysis of 6 trials found no significant overall rise, but the results split: the 3 European trials, whose volunteers started lower, showed a rise, while the 3 US trials did not. A blood test ordered by a clinician is the only way to know your own status.
Are mushrooms healthy?
For most people, yes, as part of a varied diet: mushrooms add savory flavor, B vitamins, copper and potassium for very few calories, with almost no fat or sodium. Their limits are just as clear. They are low in protein, they are not a dependable source of vitamin B12 in USDA data (fortified nutritional yeast is a different product), and vitamin D depends on UV exposure.
Culinary mushrooms are also different from the medicinal mushroom supplements sold as powders and extracts. Those have their own evidence and safety questions, covered in our guides to lion’s mane, reishi, chaga (case reports link heavy chaga powder use to oxalate kidney injury), cordyceps and mushroom coffee.
Wild mushrooms: why foraging needs an expert
Some poisonous mushrooms look like edible ones. A CDC report in MMWR described 14 cases of death cap (Amanita phalloides) poisoning in Northern California in December 2016, after an unusually large bloom; symptoms were delayed and gastrointestinal at first, then led to dehydration and liver damage, and three people needed liver transplants. The report notes that death caps cause most deaths from foraged mushrooms worldwide and urges caution against eating wild mushrooms.
- Never eat a wild mushroom unless an experienced expert has identified it in person; apps and photos are not enough.
- Feeling fine at first is not reassuring; in the CDC report, symptoms of death cap poisoning were delayed.
- Cook morels thoroughly. A 2024 CDC report on a 2023 Montana restaurant outbreak linked morels to illness in 51 people, with 3 hospitalizations and 2 deaths; raw morels were more strongly linked than cooked ones.
- If someone may have eaten a poisonous mushroom, call Poison Help at 1-800-222-1222 or emergency services right away, and if possible keep a sample of the mushroom for identification.
Grocery mushrooms are mostly cultivated types such as white button, crimini, portabella, shiitake, oyster and enoki. Keep them refrigerated, rinse or wipe them before use, and discard any that are slimy. Mushrooms are not among the nine major food allergens in the US, but individual reactions can happen. For another Japanese staple with its own label surprises, see our sibling guide to wasabi.
Frequently Asked Questions
How many calories are in mushrooms?
In USDA data, one cup of raw white mushroom slices has about 15 calories, and 100 grams of most common raw mushrooms has 22 to 37 calories.
Are mushrooms healthy?
For most people they are a nutritious, very low-calorie food that adds B vitamins, copper and potassium. They are low in protein and are not a reliable source of vitamin B12.
Do mushrooms have protein?
A little. USDA lists about 2 to 3 grams of protein per 100 grams for most raw mushrooms, so they are not a main protein source.
Do mushrooms contain vitamin D?
Ordinary mushrooms grown in the dark contain very little. Mushrooms exposed to UV light can contain a lot; NIH lists half a cup of UV-exposed white mushrooms at 46% of the Daily Value.
Are cooked or raw mushrooms better?
Both fit a healthy diet. A cup of cooked mushrooms holds more mushroom than a cup of raw slices, so its numbers look higher. Morels in particular should always be cooked thoroughly.
Is it safe to eat wild mushrooms?
Only if an expert has identified them. Death cap mushrooms can cause delayed liver failure; call Poison Help at 1-800-222-1222 if someone eats an unknown mushroom.
Questions about a label? Contact us or read our Buyer’s Guide. Food comes first; follow the label and ask a healthcare provider before starting a supplement, especially if you take medicines, are pregnant or have a food allergy. These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
Last reviewed October 2026.
Related guides: Wasabi: Real Wasabi, Nutrition, Heat and Safety Facts, Vitamin D Foods: 17 Sources Ranked With USDA Data, Lion’s Mane: What the Research Shows and Side Effects, Edible Mushrooms: Types Sold in Stores and USDA Values.