100 g of Baked Oyster Mushroom has 38 calories. It contains 6.2 g of carbs, 3.3 g of protein, 0.4 g of fat and 2.3 g of fiber. Its 16 µg of Biotin covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Baked Oyster Mushroom?

Baked Oyster Mushroom is a simple preparation of oyster mushrooms roasted in the oven, often with olive oil, garlic and herbs. It is not tied to one particular regional tradition; home cooks and restaurants use baking to bring out the mushrooms’ savoury flavour while keeping the recipe straightforward.

The caps turn tender and juicy, with browned edges and a mild, earthy taste. Serve them hot as a side dish, pile them onto toast, or add them to a grain bowl or salad. A squeeze of lemon and fresh herbs make a bright finish. For a lighter version, use just enough oil to coat the mushrooms. At 38 calories and 2.3 g of fibre per 100 g, they make a light, plant-based addition to a meal.

Baked Oyster Mushroom Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.2g

· 2% DV

Protein

3.3g

· 7% DV

Fat

0.4g

· 1% DV

Fiber

2.3g

· 8% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 60% · Protein 32% · Fat 8%

Baked Oyster Mushroom Vitamins & Minerals

Vitamins

Biotin

16µg · 53% DV

4.3mg · 27% DV

1.3mg · 26% DV

0.28mg · 22% DV

Minerals

Phosphorus

120mg · 17% DV

Potassium ⭐

420mg · 12% DV

Zinc

1mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Baked Oyster Mushroom?

Nutrient density

High

70/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

53/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Baked Oyster Mushroom Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Baked Oyster Mushroom

To burn the 38 calories in 100 g:

🚶

9min

Walking (5 km/h)

🏃

4min

Running (8 km/h)

🚴

5min

Cycling

🏊

4min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Baked Oyster Mushroom Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Baked Oyster Mushroom Contain Allergens?

No known major allergens

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Baked Oyster Mushroom Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

✓ Suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

✓ Suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

✓ Suitable

Low FODMAP

— Not suitable

Baked Oyster Mushroom Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.06g

POLYUNSATURATED

0.12g

⚖️

Omega 6:3 ratio 4.5:1

Above the ideal 4:1 (4.5:1).

Compare Baked Oyster Mushroom

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Baked Oyster Mushroom vs Mixed Green Salad20 kcal more per 100 g

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Baked Oyster Mushroom vs Red Pepper7 kcal more per 100 g

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Baked Oyster Mushroom vs Boiled Beetroot6 kcal fewer per 100 g

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Foods Similar to Baked Oyster Mushroom

🍅

Tomato

18 kcal

🥗

Mixed Green Salad

18 kcal

🫑

Red Pepper

31 kcal

🥄

Boiled Beetroot

44 kcal

🫑

Green pepper

20 kcal

🥗

Potato Salad

110 kcal

🥗

Arugula

25 kcal

🥕🥦🍆

Oven-Roasted Mixed Vegetables

65 kcal

Frequently Asked Questions About Baked Oyster Mushroom

How do you make baked oyster mushrooms?

To make baked oyster mushrooms, tear them into bite-size pieces and toss with olive oil, salt, and your preferred seasonings. Spread them in a single layer on a baking sheet and roast until tender with browned edges.

What do baked oyster mushrooms taste like?

Baked oyster mushrooms have a savory, gently earthy flavor that becomes more concentrated as they roast. Their edges can turn pleasantly chewy or crisp, while the thicker parts stay tender; garlic and herbs complement their natural taste.

Should you tear or slice oyster mushrooms before baking them?

Tearing oyster mushrooms into clusters works well because the pieces cook evenly and develop irregular browned edges. Slice especially large clusters into similar-sized pieces; keeping them roughly even matters more than choosing one cutting method.

How do you stop baked oyster mushrooms from getting soggy?

Dry the mushrooms well, leave space between pieces, and use a hot oven to prevent baked oyster mushrooms from steaming in their own moisture. Add salt shortly before roasting rather than letting salted mushrooms sit and release liquid.

Can you bake oyster mushrooms whole?

Yes, small oyster mushrooms or compact clusters can be baked whole. Larger clusters are best separated or cut so the thicker parts cook through before the thinner edges become too dark.

Can you use dried oyster mushrooms for baked oyster mushrooms?

Yes, but rehydrate dried oyster mushrooms first, then squeeze and pat them dry before seasoning. They will have a more concentrated flavor and a different, chewier texture than fresh mushrooms, so spread them out well on the tray.

What sauce goes well with baked oyster mushrooms?

A lemon-and-tahini sauce, herby yogurt, or garlic sauce pairs well with baked oyster mushrooms. Add the sauce at serving time rather than before roasting, so it does not make the mushrooms wet and interfere with browning.

Can you bake oyster mushrooms in an air fryer?

Yes, oyster mushrooms can be baked in an air fryer in a lightly oiled single layer. Cook in batches if needed, since overcrowding traps moisture; check early because air fryers can brown the thinner pieces quickly.

How can you tell when baked oyster mushrooms are done?

Baked oyster mushrooms are ready when they are tender and their thinner edges have browned. If the pieces still feel firm and release visible moisture, give them more time in the oven rather than serving them pale and watery.

Can you freeze baked oyster mushrooms?

Yes, you can freeze baked oyster mushrooms in an airtight container once they have cooled. Their texture may be softer after thawing, so they work best reheated in a pan or added to cooked dishes rather than served as a crisp side.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026