Mushrooms, white, stir-fried
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Stir-fried white mushrooms are tender, golden-brown morsels with a savory, umami-rich flavor and a pleasantly chewy, meaty texture. Nutritionally, they are a low-calorie powerhouse, providing a notable 3.58g of protein and 1.8g of fiber per 100g while containing virtually no fat. The high-heat cooking method concentrates their natural savoriness, making them a satisfying and flavorful addition to any meal.
Calorie split: 43% protein · 48% carbs · 9% fat
↓ Full nutrition💚 Why it's loved
People adore stir-fried mushrooms for their deep, savory umami flavor that acts as a natural flavor enhancer in dishes. Their versatility allows them to be a meaty centerpiece or a subtle supporting ingredient in everything from Asian stir-fries to Western pastas.
⚠️ Watch-outs & how to enjoy it better
The primary downside is that mushrooms can act like sponges, absorbing large amounts of oil and salt during stir-frying, which can significantly increase the calorie and sodium content. To counteract this, use a non-stick pan with minimal oil (or a broth-based stir-fry) and season with herbs, garlic, or a splash of low-sodium soy sauce instead of heavy salt.
Key benefits
- Excellent source of dietary fiber (1.8g per 100g)
- High in protein for a vegetable (3.58g per 100g)
- Very low in calories (26 kcal per 100g)
- Naturally fat-free (0.33g per 100g)
- Contains no sugar (0g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
The white button mushroom is the most widely cultivated mushroom in the world, and when stir-fried, its cell walls break down, releasing a compound called L-ergothioneine, a potent antioxidant.
Full nutrition (USDA data · scales with serving)
| Water | 91.1 g |
| Energy | 26.0 kcal |
| Energy | 110 kj |
| Protein | 3.6 g |
| Total lipid (fat) | 0.33 g |
| Ash | 0.94 g |
| Carbohydrate, by difference | 4.0 g |
| Fiber, total dietary | 1.8 g |
| Total Sugars | 0.00 g |
| Sucrose | 0.00 g |
| Glucose | 0.00 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.00 g |
| Calcium, Ca | 4.0 mg |
| Iron, Fe | 0.25 mg |
| Magnesium, Mg | 11.0 mg |
| Phosphorus, P | 105 mg |
| Potassium, K | 396 mg |
| Sodium, Na | 12.0 mg |
| Zinc, Zn | 0.57 mg |
| Copper, Cu | 0.29 mg |
| Manganese, Mn | 0.05 mg |
| Selenium, Se | 13.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.10 mg |
| Riboflavin | 0.46 mg |
| Niacin | 4.0 mg |
| Pantothenic acid | 1.4 mg |
| Vitamin B-6 | 0.04 mg |
| Folate, total | 20.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 20.0 ug |
| Folate, DFE | 20.0 ug |
| Choline, total | 21.9 mg |
| Betaine | 9.5 mg |
| Vitamin B-12 | 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 |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.04 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 8.0 iu |
| Vitamin D (D2 + D3) | 0.20 ug |
| Vitamin D2 (ergocalciferol) | 0.20 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 0.70 ug |
| Vitamin K (Menaquinone-4) | 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 | 0.04 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 15:0 | 0.00 g |
| SFA 16:0 | 0.03 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.00 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.00 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 24:1 c | 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 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.12 g |
| Isoleucine | 0.08 g |
| Leucine | 0.13 g |
| Lysine | 0.12 g |
| Methionine | 0.03 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.09 g |
| Tyrosine | 0.05 g |
| Valine | 0.25 g |
| Arginine | 0.08 g |
| Histidine | 0.06 g |
| Alanine | 0.21 g |
| Aspartic acid | 0.21 g |
| Glutamic acid | 0.37 g |
| Glycine | 0.10 g |
| Proline | 0.08 g |
| Serine | 0.10 g |
FAQ
Are stir-fried mushrooms a good source of protein?
Yes, they are an excellent plant-based protein source, providing 3.58g per 100g, which is substantial for a vegetable.
How do I prevent stir-fried mushrooms from becoming soggy?
Cook them in a single layer in a very hot pan without crowding, and avoid stirring too frequently. This allows them to brown and develop a better texture.
Can I reheat stir-fried mushrooms?
Yes, they reheat well. For best results, reheat in a skillet over medium heat to restore their texture, rather than microwaving, which can make them rubbery.
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 0.26 kcal/g · 55% calories from protein · 1.8 g fiber · 0.0 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.