Mushrooms, fresh, cooked, no added fat
Common food
Photo: Wikipedia
Cooked mushrooms are tender, earthy morsels that release a savory, umami-rich flavor when heated, with a texture that can range from pleasantly chewy to melt-in-your-mouth soft depending on the variety. Nutritionally, they are a low-calorie, high-fiber food that provides a surprising amount of plant-based protein for their weight. This simple preparation concentrates their natural flavors without adding any fats.
Calorie split: 37% protein · 53% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love their deep, savory umami quality that adds a meaty richness to dishes without the meat. Their incredible versatility means they can be a subtle background note or the star ingredient in everything from stir-fries to pastas.
⚠️ Watch-outs & how to enjoy it better
Some individuals may experience digestive discomfort from the chitin in mushroom cell walls, which can be tough to break down. To counteract this, ensure mushrooms are thoroughly cooked, which helps soften the chitin, and start with smaller portions if you're new to eating them. People with specific mushroom allergies should, of course, avoid them entirely.
Key benefits
- Excellent source of dietary fiber for digestive health
- Provides a notable amount of plant-based protein
- Very low in calories, aiding in weight management
- Naturally low in fat and sodium
- Rich in B vitamins like riboflavin and niacin
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Mushrooms are not plants; they belong to a separate biological kingdom called Fungi, and they are more closely related to animals than to plants in their cellular structure.
Full nutrition (USDA data · scales with serving)
| Water | 89.4 g |
| Energy | 39.0 kcal |
| Protein | 3.6 g |
| Total lipid (fat) | 0.43 g |
| Carbohydrate, by difference | 5.2 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.5 g |
| Calcium, Ca | 6.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 116 mg |
| Potassium, K | 463 mg |
| Sodium, Na | 152 mg |
| Zinc, Zn | 0.62 mg |
| Copper, Cu | 0.45 mg |
| Selenium, Se | 23.7 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.54 mg |
| Niacin | 4.6 mg |
| Vitamin B-6 | 0.09 mg |
| Folate, total | 37.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 37.0 ug |
| Folate, DFE | 37.0 ug |
| Choline, total | 21.6 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.01 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 16:0 | 0.05 g |
| SFA 18:0 | 0.01 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.20 g |
| PUFA 18:2 | 0.20 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
Estimated from Mushrooms, portabella, exposed to ultraviolet light, raw — USDA does not publish this profile for Mushrooms.
| Tryptophan | 0.06 g |
| Threonine | 0.11 g |
| Isoleucine | 0.10 g |
| Leucine | 0.15 g |
| Lysine | 0.25 g |
| Methionine | 0.05 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.05 g |
| Valine | 0.12 g |
| Arginine | 0.12 g |
| Histidine | 0.07 g |
| Alanine | 0.19 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.43 g |
| Glycine | 0.11 g |
| Proline | 0.18 g |
| Serine | 0.13 g |
FAQ
Why do mushrooms release so much water when cooked?
Mushrooms are about 90% water by weight. When heated, their cell walls break down, releasing this internal moisture, which is why they shrink significantly during cooking.
Should I wash or brush mushrooms before cooking?
It's best to brush off dirt with a dry cloth or paper towel. If they're very dirty, give them a quick rinse and pat them completely dry with a towel immediately to prevent them from becoming soggy.
Do cooked mushrooms retain their nutrients?
Yes, cooking actually makes some nutrients, like antioxidants and certain B vitamins, more available for your body to absorb. The fiber and mineral content remains largely intact.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.39 kcal/g · 37% calories from protein · 2.2 g fiber · 2.5 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.33 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.