Mushrooms, raw
Common food
Photo: Wikipedia
Raw mushrooms are the fleshy, spore-bearing fruiting bodies of fungi, prized for their earthy, umami-rich flavor and a texture that is firm yet spongy. Their remarkably low-calorie profile (just 31 kcal per 100g) is complemented by a good source of protein and dietary fiber, making them a nutrient-dense addition to salads and raw preparations.
Calorie split: 37% protein · 53% carbs · 10% fat
↓ Full nutrition💚 Why it's loved
People love mushrooms for their unique, savory umami taste and their incredible versatility, easily absorbing the flavors of the ingredients they're cooked with. They are a cornerstone of cuisines worldwide, from simple sautéed sides to complex, meaty mains.
⚠️ Watch-outs & how to enjoy it better
While most are safe, some individuals may experience digestive discomfort from raw mushrooms due to their chitin content, which can be hard to digest. Cooking mushrooms breaks down this chitin, making them easier to digest and also increasing the bioavailability of some nutrients, like antioxidants.
Key benefits
- Excellent source of B vitamins, including riboflavin and niacin.
- Provides essential minerals like selenium, copper, and potassium.
- High in dietary fiber, supporting digestive health.
- Contains antioxidants like ergothioneine and glutathione.
- Very low in calories and fat, aiding weight management.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Mushrooms are more closely related to animals than to plants, as they lack chlorophyll and obtain nutrients by breaking down organic matter, a process called decomposition.
Full nutrition (USDA data · scales with serving)
| Water | 91.8 g |
| Energy | 31.0 kcal |
| Protein | 2.9 g |
| Total lipid (fat) | 0.35 g |
| Carbohydrate, by difference | 4.1 g |
| Fiber, total dietary | 1.7 g |
| Total Sugars | 2.0 g |
| Calcium, Ca | 5.0 mg |
| Iron, Fe | 0.23 mg |
| Magnesium, Mg | 10.0 mg |
| Phosphorus, P | 93.0 mg |
| Potassium, K | 371 mg |
| Sodium, Na | 6.0 mg |
| Zinc, Zn | 0.50 mg |
| Copper, Cu | 0.36 mg |
| Selenium, Se | 19.0 ug |
| Vitamin C, total ascorbic acid | 2.1 mg |
| Thiamin | 0.05 mg |
| Riboflavin | 0.45 mg |
| Niacin | 3.9 mg |
| Vitamin B-6 | 0.08 mg |
| Folate, total | 35.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 35.0 ug |
| Folate, DFE | 35.0 ug |
| Choline, total | 17.3 mg |
| Vitamin B-12 | 0.04 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 | 0.05 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 | 0.04 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 | 0.16 g |
| PUFA 18:2 | 0.16 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
Are raw mushrooms safe to eat?
Yes, common varieties like button, cremini, and portobello are safe to eat raw. However, cooking them is often recommended to improve digestibility and flavor.
What's the nutritional difference between raw and cooked mushrooms?
Cooking mushrooms concentrates their flavor and can increase the availability of certain nutrients, such as antioxidants. However, it may also reduce some heat-sensitive vitamins like vitamin C.
How should I store raw mushrooms?
Store them in a paper bag in the refrigerator to absorb excess moisture, which helps prevent them from becoming slimy. Avoid washing them until just before use.
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 0.31 kcal/g · 37% calories from protein · 1.7 g fiber · 2.0 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: 0.02 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.