Vegetables
Do mushrooms have protein?
One cup of raw white mushroom pieces or slices (70 g) has 15 calories, with 2.2 g of protein, 2.3 g of carbs and 0.2 g of fat. That is 22 calories per 100 g.
White mushrooms, raw. Data: USDA FoodData Central, “Mushrooms, white, raw”. Only raw white mushrooms are included. Other varieties and cooked preparations need separate records; these values do not describe them.
Serving size
1 cup, pieces or slices · 70 g
15 calories
- Protein
- 2.2 g43% of calories · 4% DV
- Carbs
- 2.3 g46% of calories · 1% DV
- Fat
- 0.2 g11% of calories · 0% DV
- Fiber
- 0.7 g
- Sugars
- 1.4 g
- Saturated fat
- 0 g
- Sodium
- 3.5 mg
Protein in mushrooms
Yes. One cup of raw white mushroom pieces or slices (70 g) has 2.2 g protein and 15 calories. A cup of whole raw white mushrooms weighs 96 g and has 3 g protein. The different cup weights explain the difference. Sources ↓
Calories in mushrooms by serving
| Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| 1 cup, pieces or slices70 g | 15 | 2.2 g | 2.3 g | 0.2 g |
| 1 cup, whole96 g | 21 | 3 g | 3.1 g | 0.3 g |
| 1 medium mushroom18 g | 4 | 0.6 g | 0.6 g | 0.1 g |
| 100 g100 g | 22 | 3.1 g | 3.3 g | 0.3 g |
Serving weights are USDA’s household measures for this food.
Mushrooms nutrition facts
Per 100 g, 22 calories: 43% from protein, 46% from carbs and 11% from fat.
| Nutrient | Per 100 g | Per serving1 cup, pieces or slices · 70 g | % Daily Value |
|---|---|---|---|
| Calories | 22 | 15 | – |
| Total fat | 0.3 g | 0.2 g | 0% |
| Saturated fat | 0.1 g | 0 g | 0% |
| Cholesterol | 0 mg | 0 mg | 0% |
| Sodium | 5 mg | 3.5 mg | 0% |
| Total carbohydrate | 3.3 g | 2.3 g | 1% |
| Dietary fiber | 1 g | 0.7 g | 3% |
| Total sugars | 2 g | 1.4 g | – |
| Protein | 3.1 g | 2.2 g | 4% |
| Vitamin D | 0.2 µg | 0.1 µg | 1% |
| Calcium | 3 mg | 2.1 mg | 0% |
| Iron | 0.5 mg | 0.4 mg | 2% |
| Potassium | 318 mg | 222.6 mg | 5% |
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 2.1 mg | 1.5 mg | 2% |
% Daily Value is per serving (1 cup, pieces or slices), using the FDA’s Daily Values. Calorie shares use 4 calories per gram of protein and carbs and 9 per gram of fat.
How long to walk it off
Walking at 3 mph, a 150-lb adult burns about 3.2 calories a minute on top of what they would burn at rest. So one cup of raw white mushroom pieces or slices (15 calories) takes about 5 minutes of walking, roughly 600 steps.
Compare calories by serving
One cup of raw white mushroom pieces or slices has 15 calories, about twice the calories of five medium raw carrot sticks (8 calories). The portions weigh 70 g and 20 g, respectively.
Related foods to explore
Mushrooms questions
What does this mushroom nutrition record cover?
USDA’s record is “Mushrooms, white, raw”. It covers raw white mushrooms only, without added ingredients. A cooked serving or another variety cannot be substituted by weight using this record.
How much protein is in one medium white mushroom?
One medium raw white mushroom (18 g) has 4 calories: 0.1 g fat, 0.6 g carbs (0.2 g of it fiber) and 0.6 g protein.
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- U.S. Department of Agriculture, FoodData Central: Mushrooms, white, raw (FDC ID 169251, SR Legacy, published 2019-04-01).
- Official SR Legacy CSV retrieved October 26, 2026; record and household measures verified October 29, 2026. Nutrition amounts are calculated as the USDA value per 100 g × serving grams ÷ 100, then rounded half up: whole calories and at most one decimal for g or mg.
- U.S. Food and Drug Administration. Daily Value on the Nutrition and Supplement Facts Labels.
- Walking time: the method of our walking calorie calculator (2024 Adult Compendium of Physical Activities; CADENCE-Adults for steps).
Prepared by the KaloCam team · Updated