Calories in Mushroom, white, exposed to ultraviolet light, raw
Generic food Raw Vegetables
Mushroom, white, exposed to ultraviolet light, raw contains 22 kcal per 100 g. A typical serving of 1 medium (18 g) provides about 4 kcal.
Roughly 46% of its calories come from carbohydrates, with 43% from protein and 11% from fat (estimated with general energy factors).
That is less energy than the typical item in vegetables and vegetable products on FoodFactly, where the median is 35 kcal per 100 g across 866 foods.
100 g provides 131% of the Daily Value for Vitamin D, 35% of the Daily Value for copper and 31% of the Daily Value for Riboflavin (B2).
These values are for the raw food. Cooking changes the water content and some nutrients, so cooked versions are listed separately below.
The data comes from USDA FoodData Central: SR Legacy.
Nutrition facts
| Nutrient | Amount per 100 g | % DV |
|---|---|---|
| Calories C | 22 kcal | |
| Total fat C | 0.34 g | 0.4% |
| Saturated fat C | 0.05 g | 0.3% |
| Cholesterol Z | 0 mg | 0% |
| Sodium C | 5 mg | 0.2% |
| Total carbohydrates C | 3.3 g | 1% |
| Dietary fiber C | 1 g | 4% |
| Total sugars C | 2 g | |
| Protein C | 3.1 g | 6% |
| Vitamin C C | 2.1 mg | 2% |
| Vitamin D ? | 26.2 µg | 131% |
| Vitamin E C | 0.01 mg | 0.1% |
| Vitamin K M | 0 µg | 0% |
| Thiamin (B1) C | 0.081 mg | 7% |
| Riboflavin (B2) C | 0.4 mg | 31% |
| Niacin (B3) C | 3.6 mg | 23% |
| Pantothenic acid (B5) C | 1.5 mg | 30% |
| Vitamin B6 C | 0.1 mg | 6% |
| Folate (B9) C | 17 µg | 4% |
| Vitamin B12 Z | 0 µg | 0% |
| Choline ? | 17.3 mg | 3% |
| Calcium C | 3 mg | 0.2% |
| Iron C | 0.5 mg | 3% |
| Magnesium C | 9 mg | 2% |
| Phosphorus C | 86 mg | 7% |
| Potassium C | 318 mg | 7% |
| Zinc C | 0.52 mg | 5% |
| Copper C | 0.32 mg | 35% |
| Manganese C | 0.047 mg | 2% |
| Selenium C | 9.3 µg | 17% |
% DV: percent of the FDA Daily Value for adults (reference amounts). Letters show how each value was obtained: M measured, C calculated, L label, Z assumed zero, I imputed. Vitamins and minerals not listed were not reported by the source.
Nutritional breakdown
- Protein 43%
- Carbohydrates 46%
- Fat 11%
Approximate share of calories, using general energy factors (4 kcal/g protein and carbohydrate, 9 kcal/g fat, 7 kcal/g alcohol).
Vitamins and minerals, % Daily Value per 100 g
Nutritional insights
- Protein3.1 gin the top quarter of vegetables and vegetable products (median 2 g)
- Fiber1 gin the lowest quarter of vegetables and vegetable products (median 2.2 g)
- Sugars2 gbelow the median for vegetables and vegetable products (median 2.3 g)
- Fat0.34 gabove the median for vegetables and vegetable products (median 0.3 g)
- Saturated fat0.05 gbelow the median for vegetables and vegetable products (median 0.052 g)
- Sodium5 mgin the lowest quarter of vegetables and vegetable products (median 36 mg)
- Protein per 100 kcal14 gprotein density, useful for comparing foods with different calorie levels
- Water92.5 gwater per 100 g, which largely explains differences between raw, cooked and dried forms
Full nutrient profile
Fats and cholesterol (2)
| Monounsaturated fat C | 0 g |
|---|---|
| Polyunsaturated fat C | 0.16 g |
Sugars and starch (7)
| Starch M | 0 g |
|---|---|
| Sucrose M | 0 g |
| Glucose C | 1.5 g |
| Fructose C | 0.17 g |
| Lactose M | 0 g |
| Maltose M | 0 g |
| Galactose M | 0 g |
Individual fatty acids (32)
| EPA (omega-3, 20:5 n-3) M | 0 g |
|---|---|
| DHA (omega-3, 22:6 n-3) M | 0 g |
| Linoleic acid (omega-6, 18:2) M | 0.16 g |
| SFA 4:0 Z | 0 g |
| SFA 6:0 Z | 0 g |
| SFA 8:0 M | 0 g |
| SFA 10:0 M | 0 g |
| SFA 12:0 M | 0 g |
| SFA 14:0 M | 0 g |
| SFA 16:0 M | 0.04 g |
| SFA 18:0 M | 0.01 g |
| SFA 20:0 M | 0 g |
| MUFA 18:1 M | 0 g |
| PUFA 18:3 M | 0 g |
| PUFA 20:4 M | 0 g |
| SFA 22:0 M | 0 g |
| MUFA 14:1 M | 0 g |
| MUFA 16:1 M | 0 g |
| PUFA 18:4 M | 0 g |
| MUFA 20:1 M | 0 g |
| MUFA 22:1 M | 0 g |
| PUFA 22:5 n-3 (DPA) M | 0 g |
| SFA 15:0 M | 0 g |
| SFA 17:0 M | 0 g |
| SFA 24:0 M | 0 g |
| MUFA 24:1 c M | 0 g |
| PUFA 20:2 n-6 c,c M | 0 g |
| MUFA 17:1 M | 0 g |
| PUFA 20:3 M | 0 g |
| MUFA 15:1 M | 0 g |
| PUFA 21:5 M | 0 g |
| PUFA 22:4 M | 0 g |
Carotenoids (11)
| Retinol Z | 0 µg |
|---|---|
| Vitamin D (D2 + D3), International Units M | 1,046 IU |
| Vitamin D2 (ergocalciferol) M | 26.2 µg |
| Vitamin D3 (cholecalciferol) M | 0 µg |
| Tocopherol, beta C | 0.01 mg |
| Tocopherol, gamma C | 0.01 mg |
| Tocopherol, delta C | 0.01 mg |
| Tocotrienol, alpha C | 0.05 mg |
| Tocotrienol, beta C | 0 mg |
| Tocotrienol, gamma C | 0 mg |
| Tocotrienol, delta C | 0 mg |
Sterols (3)
| Stigmasterol M | 0 mg |
|---|---|
| Campesterol M | 2 mg |
| Beta-sitosterol M | 0 mg |
Other components (12)
| Water C | 92.5 g |
|---|---|
| Alcohol Z | 0 g |
| Caffeine Z | 0 mg |
| Ash C | 0.85 g |
| Theobromine Z | 0 mg |
| Energy C | 93 kJ |
| Vitamin A, IU ? | 0 IU |
| Vitamin K (Menaquinone-4) M | 0 µg |
| Vitamin K (Dihydrophylloquinone) M | 1 µg |
| Folic acid Z | 0 µg |
| Folate, food C | 17 µg |
| Betaine M | 9.4 mg |
Other forms of Mushroom
Raw, cooked, dried and processed versions are separate records with their own measured values.
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Mushroom, lion's mane | 35 | 2.5 g | 7.6 g | 0.26 g |
| Mushroom, oyster | 33 | 2.9 g | 6.9 g | 0.19 g |
| Mushroom, portabella | 26 | 2.8 g | 4.7 g | 0.31 g |
| Mushroom, king oyster | 38 | 2.4 g | 8.5 g | 0.31 g |
| Mushroom, enoki | 37 | 2.4 g | 8.1 g | 0.25 g |
| Mushroom, crimini | 24 | 3.1 g | 4 g | 0.2 g |
| Mushroom, maitake | 31 | 2.2 g | 6.6 g | 0.27 g |
| Mushroom, beech | 33 | 2.2 g | 6.8 g | 0.45 g |
| Mushroom, pioppini | 31 | 3.5 g | 5.8 g | 0.24 g |
| Mushroom, Asian, cooked, from dried Cooked | 44 | 2.4 g | 8.2 g | 0.2 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Foods with a similar nutritional profile
| Food | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| White mushrooms, raw Raw | 22 | 3.1 g | 3.3 g | 0.34 g |
| Zucchini, raw Raw | 17 | 1.2 g | 3.1 g | 0.32 g |
| Asparagus, raw Raw | 20 | 2.2 g | 3.9 g | 0.12 g |
| Cauliflower, raw Raw | 25 | 1.9 g | 5 g | 0.28 g |
| Iceberg lettuce, raw Raw | 14 | 0.9 g | 3 g | 0.14 g |
| Tomato, red, ripe, raw Raw | 18 | 0.88 g | 3.9 g | 0.2 g |
| Spinach, raw Raw | 23 | 2.9 g | 3.6 g | 0.39 g |
| Cucumber, with peel, raw Raw | 15 | 0.65 g | 3.6 g | 0.11 g |
Per 100 g. Calories in kcal. n/a: not reported by the source.
Frequently asked questions
How many calories are in raw mushroom?
100 g of raw mushroom has 22 kcal. 1 medium (18 g): about 4 kcal. 1 slice (6 g): about 1 kcal. 1 small (10 g): about 2 kcal.
How much protein is in raw mushroom?
Raw mushroom contains 3.1 g of protein per 100 g (6% of the 50 g Daily Value), or 0.56 g in 1 medium (18 g). About 43% of its calories come from protein. Compared with other vegetables and vegetable products, that is among the highest quarter (median 2 g).
How many carbs are in raw mushroom?
Raw mushroom has 3.3 g of total carbohydrates per 100 g, including 1 g of fiber and 2 g of sugars.
How much fat is in raw mushroom?
Raw mushroom contains 0.34 g of fat per 100 g, of which 0.05 g is saturated (0.3% of the Daily Value).
What vitamins and minerals does raw mushroom contain?
Per 100 g, the most notable amounts relative to the Daily Value are Vitamin D (131% DV), copper (35% DV), Riboflavin (B2) (31% DV), Pantothenic acid (B5) (30% DV) and Niacin (B3) (23% DV). The full list is in the vitamins and minerals table above.
How much sodium is in raw mushroom?
100 g contains 5 mg of sodium, 0.2% of the 2,300 mg Daily Value.
Does mushroom have the same nutrition raw and cooked?
No. Per 100 g, mushroom, white, exposed to ultraviolet light, raw has 22 kcal, while mushroom, Asian, cooked, from dried has 44 kcal. Cooking changes the water content, so always use the record that matches how you weigh the food.
Where does this nutrition data come from?
From USDA FoodData Central: SR Legacy, record dated April 1, 2019. FoodFactly last checked it on November 6, 2026. Each value above shows whether it was measured, calculated or taken from a label.
Source of the nutrition information
- USDA FoodData Central: SR Legacy, record 169376. License: CC0 1.0 (U.S. public domain). Source record dated April 1, 2019. Imported November 6, 2026.
Last updated: . Data quality score: 100/100 (how it is calculated).
General nutrition information, not medical advice. Individual needs differ; see our disclaimer.