Subtotal $0.00
Shop Now
Oyster mushrooms are soft, fan-shaped mushrooms that grow in overlapping clusters, with a mild, slightly savory flavor and a tender, almost silky texture once cooked. Their scientific name is Pleurotus ostreatus, and they are among the most widely grown edible mushrooms in the world. USDA data show that a cup of sliced raw oyster mushrooms has just 28 calories and supplies about a quarter of the Daily Value for niacin, riboflavin, pantothenic acid and copper. This guide covers what oyster mushrooms are, their USDA nutrition, how they compare with white and enoki mushrooms, what laboratory research has found, and how to cook them.
Peptide Labs does not sell oyster mushrooms or oyster mushroom products. This article is general nutrition information, not medical advice.
Key Takeaways
- Oyster mushrooms (Pleurotus ostreatus) are wood-decaying fungi and one of the most cultivated edible mushrooms globally.
- USDA lists 28 calories per cup of sliced raw oyster mushrooms, with 27% of the Daily Value for niacin and 23% each for riboflavin and copper.
- Per 100 g, raw oyster mushrooms list more fiber, niacin and iron than raw white mushrooms in USDA data.
- Laboratory studies found lovastatin in oyster mushrooms; no study shows that eating them works like the prescription medicine of the same name.
- Regular oyster mushrooms contain little vitamin D; UV-exposed mushrooms can contain more, so check the label.
- Shop for cultivated mushrooms and do not forage wild ones; a CDC report describes serious poisonings from foraged mushrooms.
What are oyster mushrooms?
A 2021 genome paper in the journal G3 describes Pleurotus ostreatus as a basidiomycete fungus commonly found on rotting wood and one of the most cultivated edible mushrooms globally. The same paper notes an unusual trait: the oyster mushroom is also a carnivorous fungus that can paralyze and kill nematodes, tiny worms, within minutes. That habit has no bearing on eating the mushroom, but it shows how different fungi are from plants.
Oyster mushrooms can be grown on agricultural leftovers. In a 2021 study published in the journal Molecules, researchers grew Pleurotus ostreatus and a related species, Pleurotus citrinopileatus, on wheat straw and on by-products from wineries and olive-oil production. In stores you will usually see pale gray to cream clusters sold in trays or loose by weight.
Despite the name, oyster mushrooms are fungi, not seafood. Apart from a loosely shell-like cap shape, they have nothing in common with the shellfish covered in our oysters guide. For an overview of common mushroom types, see our mushrooms guide.
Oyster mushroom nutrition (USDA SR Legacy)
The USDA SR Legacy database lists one entry, Mushrooms, oyster, raw (FDC 168580). It has no cooked oyster mushroom entry, so the values below are for raw mushrooms, with percent Daily Values (%DV) based on FDA reference amounts.
| Nutrient (USDA SR Legacy, FDC 168580) | Raw, 1 cup sliced (86 g) | Raw, per 100 g |
|---|---|---|
| Calories | 28 | 33 |
| Carbohydrate | 5.2 g (2%) | 6.1 g (2%) |
| Fiber | 2.0 g (7%) | 2.3 g (8%) |
| Protein | 2.9 g (6%) | 3.3 g (7%) |
| Niacin | 4.3 mg (27%) | 5.0 mg (31%) |
| Riboflavin | 0.30 mg (23%) | 0.35 mg (27%) |
| Pantothenic acid | 1.11 mg (22%) | 1.29 mg (26%) |
| Copper | 0.21 mg (23%) | 0.24 mg (27%) |
| Folate | 33 mcg DFE (8%) | 38 mcg DFE (10%) |
| Potassium | 361 mg (8%) | 420 mg (9%) |
| Iron | 1.1 mg (6%) | 1.3 mg (7%) |
| Vitamin D | 0.6 mcg (3%) | 0.7 mcg (3%) |
Oyster mushrooms are mostly water, with almost no fat and a small amount of carbohydrate and protein. Their strength is B vitamins: in USDA data a cup of sliced raw oyster mushrooms supplies 27% of the Daily Value for niacin, 23% for riboflavin and 22% for pantothenic acid. They also add copper and potassium. Our guides to niacin foods, riboflavin foods, copper foods and potassium foods compare these values with other foods.
USDA lists no vitamin C, essentially no vitamin K and very little sodium for raw oyster mushrooms. Cooking changes the picture in the pan: mushrooms shrink as they lose water, and butter, oil or sauces add fat, calories and salt that the raw values do not include.
Oyster mushrooms vs white and enoki mushrooms
The table compares three common cultivated mushrooms per 100 g raw, using USDA SR Legacy values.
| Raw, per 100 g (USDA SR Legacy) | Oyster, FDC 168580 | White, FDC 169251 | Enoki, FDC 169382 |
|---|---|---|---|
| Calories | 33 | 22 | 37 |
| Fiber | 2.3 g (8%) | 1.0 g (4%) | 2.7 g (10%) |
| Protein | 3.3 g (7%) | 3.1 g (6%) | 2.7 g (5%) |
| Niacin | 5.0 mg (31%) | 3.6 mg (23%) | 7.0 mg (44%) |
| Riboflavin | 0.35 mg (27%) | 0.40 mg (31%) | 0.20 mg (15%) |
| Copper | 0.24 mg (27%) | 0.32 mg (35%) | 0.11 mg (12%) |
| Iron | 1.3 mg (7%) | 0.5 mg (3%) | 1.2 mg (6%) |
| Potassium | 420 mg (9%) | 318 mg (7%) | 359 mg (8%) |
| Selenium | 2.6 mcg (5%) | 9.3 mcg (17%) | 2.2 mcg (4%) |
In USDA data, oyster mushrooms list more fiber, iron and potassium than white button mushrooms, while white mushrooms list more selenium and copper. Enoki lists the most niacin of the three. The differences are modest, and all three are low-calorie foods that work in the same dishes. Our enoki guide covers the long, thin cluster mushroom in detail, including the cooking advice that applies to it.
Vitamin D in oyster mushrooms
Mushrooms are often mentioned as a vitamin D food, but ordinary oyster mushrooms contain very little: USDA lists 0.7 micrograms per 100 g, or 3% of the Daily Value. NIH’s Office of Dietary Supplements (ODS) says mushrooms provide variable amounts of vitamin D2 and that some mushrooms on the market have been exposed to UV light to raise their vitamin D2 content. If a package says the mushrooms were exposed to UV light, the Nutrition Facts label lists the amount. Our vitamin D food guide compares mushrooms with fish, eggs and fortified foods.
Are oyster mushrooms healthy? What the research shows
As a food, oyster mushrooms are a low-calorie source of fiber, B vitamins, copper and potassium in USDA data, and they fit into a varied diet like other vegetables. There are no good human trials of eating oyster mushrooms for a specific health outcome, so online claims about them go beyond the evidence.
One laboratory finding comes up often. In 1993, a team reported in FEMS Microbiology Letters that three Pleurotus species, including Pleurotus ostreatus, produce mevinolin, another name for lovastatin, a compound which blocked a key enzyme in laboratory tests. A 1995 follow-up in Experimental Mycology measured lovastatin in the fruiting bodies of oyster mushrooms, with less in the stems than in the caps. A 2021 study in Molecules also measured it, found that the growing material changed the amounts, and found more lovastatin in white button mushrooms than in the oyster mushrooms it tested.
Lovastatin is also the name of a prescription medicine in the statin class, according to MedlinePlus. The mushroom studies measured the compound in mushroom tissue; they did not test what eating oyster mushrooms does in people, and this guide does not repeat any concentration figures. Oyster mushrooms are not a substitute for any prescribed medicine. If you are prescribed a statin or another medicine and have questions about your diet, ask your clinician or pharmacist.
Mushroom supplements are a separate category from the mushrooms you cook. Our guides to reishi, lion’s mane and mushroom coffee cover those products and the evidence behind them.
Wild mushrooms: leave them to experts
This guide is about cultivated oyster mushrooms from a store or market, and it does not explain how to find or identify wild mushrooms. Some poisonous mushrooms look like edible ones. A CDC report in MMWR described 14 death cap poisonings in Northern California in December 2016, and its authors urged warning the public against eating foraged wild mushrooms. Do not forage mushrooms to eat unless an expert has identified them, and call Poison Control or seek medical care if someone becomes ill after eating a wild mushroom.
How to cook oyster mushrooms
- Choose: look for firm, dry caps with smooth edges and no slimy patches, dark spots or sour smell.
- Store: keep them in the refrigerator in a paper bag or in the original tray, and cook them soon.
- Clean: brush off any debris or give the clusters a quick rinse and pat them dry. Trim the tough base where the caps join.
- Tear, do not chop: pull the clusters apart by hand along the natural lines of the caps for pieces that cook evenly.
- Sear: cook them in a hot pan with a little oil, without crowding, until the edges turn golden and crisp, then season.
- Roast or grill: toss larger pieces with oil and roast them in a hot oven until crisp at the edges.
- Add to soups and noodles: they suit broths, stir-fries, pasta, tacos and eggs, and their texture holds up in sauces.
Allergy and other practical notes
- Allergens: mushrooms are not among the nine major food allergens that US labels must declare. Reactions are uncommon but possible: a 2024 case report and literature review in the Journal of Allergy and Clinical Immunology: Global described anaphylaxis after eating mushrooms and found 27 other published cases, and the patient also tested positive to enoki, oyster and shiitake mushrooms.
- Prepared foods: marinated, battered or canned mushroom products can add sodium and fat, so compare Nutrition Facts labels.
Frequently Asked Questions
What are oyster mushrooms?
Oyster mushrooms (Pleurotus ostreatus) are fan-shaped, wood-decaying fungi that grow in clusters. They are one of the most cultivated edible mushrooms globally.
Are oyster mushrooms healthy?
In USDA data, a cup of sliced raw oyster mushrooms has 28 calories and supplies 27% of the Daily Value for niacin and 23% for riboflavin and copper. They are one food among many in a varied diet.
Have studies found lovastatin in oyster mushrooms?
Laboratory studies found lovastatin in oyster mushrooms. Those studies did not test effects in people, and the mushrooms are not a substitute for any prescribed medicine.
Are oyster mushrooms related to oysters?
No. They are fungi, not shellfish, and share only a name and a loosely shell-like cap shape with oysters.
Are oyster mushrooms a good source of vitamin D?
Regular oyster mushrooms list only 3% of the Daily Value per 100 g in USDA data. Mushrooms exposed to UV light can contain more, and the label lists the amount.
How do you cook oyster mushrooms?
Tear the clusters into pieces and sear them in a hot pan until golden, or roast them. They also work in soups, stir-fries and pasta.
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: Enoki Mushrooms: USDA Nutrition, Listeria Recalls and How to Cook Them, Shiitake: Nutrition, Dried Shiitake and Why to Cook Them Well, High Fiber Foods: USDA List of Fruits, Vegetables, Beans and Grains.