Mushroom Benefits and Nutrition Facts by Type

Mushrooms bring a deep umami flavor that can make simple meals feel richer and more satisfying. Here, we compare 11 mushrooms—from white button to lion’s mane—by calories, protein, carbs, and fiber, explain the most practical mushroom benefits, and include registered dietitian input on what’s actually worth knowing.

Are Mushrooms Healthy?

“Yes, mushrooms are very healthy and make an excellent addition to a balanced diet. They are low in calories by weight, provide some protein, contain carbs and fiber, and can bring a savory umami flavor that makes meals feel more satisfying,” says MyFitnessPal dietitian Katherine Basbaum, MS RD . (15)

That does not mean mushrooms need to carry the whole plate. Think of them as a helpful add-in. They work well with eggs, tofu, beans, chicken, pasta, soups, stir-fries, and grain bowls.

Tracking a few go-to meals in MyFitnessPal can also help you see how mushrooms change the calories, fiber, carbs, and protein in dishes you already eat.

Mushroom Nutrition Facts by Type

Here’s a simple look at what these 11 mushroom types add to your plate per 100 grams.

The nutrition facts come from USDA FoodData Central Foundation Foods. Values are listed per 100 grams. Calories are rounded to the nearest whole calorie, and protein, carbs, and fiber are rounded to one decimal place.

The big takeaway: mushroom calories are low across the group. The bigger differences are usually texture, flavor, fiber, vitamin D exposure, and how you use them in meals, which you can discuss on MyFitnessPal Community.

How To Use Different Types of Mushrooms

White button, crimini, and portabella mushrooms are often the easiest to use in everyday cooking. Add them to omelets, pasta, tacos, soups, or sheet-pan meals. Portabella caps also work well when you want a meatier texture.

Shiitake, oyster, and king oyster mushrooms bring a deeper savory flavor. They are especially good in stir-fries, noodle bowls, soups, and grain bowls.

Enoki, beech, pioppini, maitake, and lion’s mane mushrooms can make a meal feel a little more special. Enoki is delicate and best added near the end of cooking. Maitake has a frilly texture that crisps nicely. Lion’s mane is tender and can feel almost seafood-like when cooked.

Need a recipe starting point? Try mushrooms with greens in Mushroom and Spinach Phyllo Triangles, pair them with chestnuts in Mushroom and Chestnut Savory Strudel, make them cozy in Pressure Cooker Creamy Mushroom and Kale Pasta, or build a plant-forward bowl with Mushrooms, Brussels Sprouts, and Tofu Grain Bowls.

Health Benefits of Mushrooms

1. Mushrooms add flavor for few calories

Mushrooms can help fill out meals without adding many calories. The listed mushrooms range from 30 calories per 100 grams for crimini mushrooms to 46 calories per 100 grams for king oyster mushrooms. (2, 9)

That can be helpful if you like larger portions or want to add more produce-style foods to meals. Try mixing sautéed mushrooms into scrambled eggs, pasta sauce, tacos, rice, or grain bowls.

2. Mushrooms provide some protein

Mushroom protein is real, but modest. In this group, beech and maitake mushrooms have 2.2 grams of protein per 100 grams, while pioppini mushrooms have 3.5 grams per 100 grams. (1, 4, 6)

So, mushrooms can add a little protein to a dish, but they are not a swap for higher-protein foods like beans, tofu, eggs, fish, poultry, Greek yogurt, or lean meats.

3. Mushrooms contain carbs and fiber

As shown in the table, there are carbs in mushrooms, and part of that carbohydrate comes from fiber. Fiber is a type of carbohydrate that is not easily digested in the small intestine which can support bowel movement frequency. The Daily Value for fiber is 28 grams per day based on a 2,000-calorie diet. (13)

Lion’s mane and shiitake stand out in this group, with 4.4 grams and 4.2 grams of fiber per 100 grams, respectively. Beech, maitake, and king oyster mushrooms also have 3 grams or more of fiber per 100 grams. (10, 8, 1, 4, 9)

4. UV-exposed mushrooms can be a vitamin D source

This is one of the most interesting mushroom benefits. Mushrooms can provide vitamin D2, but the amount depends a lot on UV exposure. Some mushrooms on the market are treated with UV light to increase vitamin D2 levels. (12)

That matters because vitamin D helps your body absorb calcium and supports bone health. It also plays a role in muscle and immune function. (12)

“Regular mushrooms and UV-exposed mushrooms are not the same nutritionally. For example, raw portabella mushrooms have about 0.1 micrograms of vitamin D per ½ cup, while raw sliced white mushrooms exposed to UV light are listed at 9.2 micrograms per ½ cup,” Basbaum says. (12)

5. Mushrooms contain bioactive compounds researchers are studying

Mushrooms are often discussed for “special” benefits because they contain bioactive compounds. A 2021 systematic review and meta-analysis described mushrooms as rich in bioactive compounds and found that higher mushroom consumption was associated with lower total cancer risk. (14)

Still, this does not prove mushrooms prevent cancer. The review included observational studies, and the authors noted limitations such as potential recall and selection bias and variation in study adjustments. (14)

The practical message is simple: mushrooms can fit into a health-supporting eating pattern, but they are not a cure-all food.

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Healthly Days Editorial Team

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