Vegetables
White Mushrooms
Overview
Why eat white mushrooms?
White mushrooms bring a lot of flavor for very few calories, with just 22 kcal per 100 g and almost no fat or sodium. They are a surprisingly good source of B vitamins, copper and selenium, which makes them an easy way to add savory depth and nutrients to almost any dish.
Good to know: Mushrooms soak up whatever you cook them in, so a dry, hot pan or a light brush of oil keeps them from turning into a grease sponge.
Rich in riboflavin
At 0.4 mg per 100 g, about 31% of the Daily Value, riboflavin helps your cells turn food into usable energy.
Copper and selenium
One cup of pieces supplies 25% of the Daily Value for copper and 12% for selenium, minerals involved in iron handling and antioxidant defense.
Filling for few calories
A cup of slices has only about 15 kcal along with potassium and a little fiber, useful when you want volume without heaviness.
Overview drafted with AI from USDA FoodData Central figures. For education, not medical advice.
Nutrition facts
What’s in white mushrooms?
Calories
22kcal
Protein
3.1g
Carbs
3.3g
Fat
0.34g
Fiber
1g
Sugars
2g
Minerals
- Calcium3 mg0%
- Iron0.5 mg3%
- Magnesium9 mg2%
- Phosphorus86 mg7%
- Potassium318 mg7%
- Sodium5 mg0%
- Zinc0.52 mg5%
- Copper0.32 mg35%
- Selenium9.3 µg17%
Vitamins
- Vitamin C2.1 mg2%
- Vitamin D0.2 µg1%
- Vitamin E0.01 mg0%
- Thiamin (B1)0.08 mg7%
- Riboflavin (B2)0.4 mg31%
- Niacin (B3)3.6 mg23%
- Vitamin B60.1 mg6%
- Folate17 µg4%
- Vitamin B120.04 µg2%
% Daily Value is based on FDA reference amounts for adults. Bars cap at 100%.
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Source: USDA FoodData Central, “Mushrooms, white, raw” (SR Legacy, FDC ID 169251).View the USDA record ↗ (opens in a new tab).