If you're tracking your intake, understanding the calories in raw mushrooms can be a game-changer. With only about 22 calories per 100 grams—or roughly 15 calories per cup—raw mushrooms are one of the lowest-calorie foods you can add to your diet. Most of their weight is water, yet they deliver impressive amounts of B vitamins, potassium, and antioxidants. This makes them an ideal choice for nutrient-dense, calorie-conscious eating. Ready to explore how they fit into your health goals? Let's dive in.
What Are Raw Mushrooms Made Of?
Although they may seem simple, raw mushrooms have a unique nutritional profile made up mostly of water—around 90% by weight. When you eat edible fungi, you’re consuming more than just hydration.
These mushrooms, grown through precise mushroom cultivation, contain small amounts of protein, fiber, and carbohydrates. They’re also a source of essential micronutrients, including B vitamins (like riboflavin and niacin), selenium, copper, and potassium.
Additionally, edible fungi contain antioxidants such as ergothioneine and glutathione, which may support overall health. The low fat and sugar content make raw mushrooms a nutrient-dense, low-calorie food.
Since their composition can vary slightly depending on the species and cultivation methods, you’ll find that mushrooms offer both versatility and nutritional value in your diet.
Calorie Count of Popular Raw Mushroom Varieties
Whether you’re tracking your daily intake or just curious about your food, knowing the calorie count of different raw mushroom varieties can help you make informed choices. Most cultivated mushrooms are low in calories due to their high water content and minimal fat.
For example, 100 grams of raw white button mushrooms contain about 22 calories. Cremini mushrooms provide a similar count at 23 calories, while portobello mushrooms offer around 22 calories per 100 grams.
Shiitake mushrooms, often favored in diverse mushroom cultivation systems for their unique flavor profiles, contain roughly 34 calories per 100 grams. Oyster mushrooms are slightly higher, delivering about 33 calories.
These numbers allow you to select mushrooms that fit your dietary goals while considering distinct textures and flavors in your meals.
Comparing Raw Mushrooms to Other Low-Calorie Vegetables
When you compare raw mushrooms to other low-calorie vegetables, you'll notice that mushrooms consistently rank among the lowest in calorie content. For example, one cup of raw white mushrooms contains about 15 calories, while the same amount of raw spinach has roughly 7 calories, and raw zucchini has about 20 calories per cup.
Thanks to advances in mushroom cultivation, it's now easier than ever to find fresh mushrooms year-round, making them a reliable choice for calorie-conscious diets.
Mushroom harvesting methods also help maintain their low-calorie profile, as they’re typically gathered at peak freshness with minimal processing.
To put it briefly, if you’re seeking a vegetable that offers substantial volume with very few calories, mushrooms are an excellent option compared to many other low-calorie vegetables.
Nutritional Benefits Beyond Calories
Even beyond their impressively low calorie count, raw mushrooms deliver a range of valuable nutrients that support overall health. You’ll find they’re a good source of B vitamins—including riboflavin, niacin, and pantothenic acid—which play roles in energy production and brain function.
Mushrooms also provide minerals like selenium, copper, and potassium, which contribute to immune support and heart health. Their unique antioxidants, such as ergothioneine and glutathione, may help reduce oxidative stress and inflammation.
You don’t just get health benefits; mushrooms adapt well to various culinary uses. You can add them raw to salads for texture and flavor, or use them as a nutritious topping for sandwiches and bowls. With their nutrient density and versatility, raw mushrooms are a smart addition to any balanced diet.
Serving Sizes and Their Calorie Impact
Since portion size directly affects calorie intake, it’s important to understand how various servings of raw mushrooms contribute to your daily energy needs. One cup of sliced raw mushrooms (about 70 grams) contains roughly 15 calories, making them an exceptionally low-calorie food.
If you opt for a larger serving, such as 100 grams, you’ll consume about 22 calories. Even a modest handful or a single medium-sized mushroom adds minimal calories to your meal.
These numbers remain consistent regardless of mushroom harvesting timing or the mushroom cultivation techniques used. Whether you buy mushrooms grown conventionally or organically, the calorie content per serving stays nearly identical.
Creative Ways to Add Raw Mushrooms to Your Diet
Understanding serving sizes highlights just how easy it's to include raw mushrooms in your meals without adding many calories. You can incorporate different mushroom cultivars—like white button, cremini, or portobello—into salads for extra texture and flavor.
Slice raw mushrooms thinly and add them to wraps or sandwiches for a satisfying crunch. Try marinating mushroom slices in a light vinaigrette for a revitalizing appetizer or toss them onto a crudités platter for dipping.
Experiment with culinary uses by blending chopped mushrooms into salsa or pairing them with citrus fruits in an invigorating side dish. Each mushroom cultivar offers a unique taste and mouthfeel, so you can customize dishes according to preference while keeping calorie counts low and nutrition high.
A Smarter Way to Get Your Mushrooms
Looking for a convenient way to enjoy the benefits of mushrooms without the prep or calories? Try SUPER MUSHROOM GUMMIES by Well Gummies. Packed with 10 functional mushrooms, these chewable, wild-berry flavored gummies support immunity, energy, and focus—no cooking required. They're vegan, tasty like your favorite candy, and give you all-day clarity without the jitters or crash.
Frequently Asked Questions
Can Eating Raw Mushrooms Cause Any Health Risks or Allergies?
If you eat raw mushrooms, you might face health risks like mushroom allergies or toxin concerns, especially from certain wild varieties. Evidence shows some people react to proteins in mushrooms, and raw forms may contain hard-to-digest compounds.
How Should Raw Mushrooms Be Stored to Maintain Freshness?
To maximize freshness preservation, store raw mushrooms in a paper bag inside your refrigerator. This storage tip allows moisture to escape, preventing sogginess and spoilage. Don’t wash them before storing, as excess moisture accelerates deterioration.
Are Organic Mushrooms Lower in Calories Than Conventional Ones?
When you compare calorie differences, organic vs conventional mushrooms show no significant variation. Scientific studies indicate both types contain similar calorie amounts. So, choosing organic mushrooms doesn’t mean you’re getting fewer calories than conventional ones.
Do Raw Mushrooms Lose Calories When Washed or Soaked?
When you wash or soak raw mushrooms, you don't lose calories, but you may experience minor nutrient loss. Mushrooms can absorb water, increasing their weight, but their calorie content remains fundamentally unchanged, based on scientific evidence.
Which Raw Mushrooms Have the Longest Shelf Life?
You'll find that cremini, white button, and portobello mushrooms offer the longest shelf life among raw varieties. For ideal storage, keep them unwashed in a paper bag in your fridge to maximize freshness and prevent moisture buildup.
Conclusion
Including raw mushrooms in your meals is a smart, low-calorie choice backed by nutritional science. With most varieties containing fewer than 25 calories per cup, you can enjoy generous servings without worrying about your calorie intake. Beyond their low energy content, mushrooms provide essential vitamins, minerals, and antioxidants. By adding them to salads, wraps, or snacks, you’ll boost your diet’s nutrient profile while keeping calories in check. Let mushrooms help you meet your health goals efficiently.