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Oyster mushroom Calories
Low-calorie mushroom rich in fiber, beta-glucans, and ergothioneine
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) of Oyster mushroom (86 g) has 28 calories. That works out to 33 calories per 100 g. It contains 5.2 g of carbs, 2.8 g of protein, 0.3 g of fat and 2 g of fiber. Its 4.3 mg of B3 covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oyster mushroom Nutrition Facts
Selected: 1 cup (chopped) · 86 g
28
KCAL / 86G
Carbs
5.2g
· 2% DV
Protein
2.8g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
2g
· 7% 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%
Oyster mushroom nutrition facts table · 1 cup (chopped) (86 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 2.8 g | 6% |
Calories: Calories measure energy. Average daily need is 2,000 kcal. Excess calories are stored as fat, too few cause weight loss.
Carbs: Your body's primary energy source. The brain runs exclusively on carbs. Daily need: 275g.
Protein: Essential for muscle repair and cell growth. Daily need: 50g. Keeps you full and boosts metabolism.
Fat: Needed for hormone production and vitamin absorption. Daily need: 78g. Limit saturated fats, choose unsaturated.
Fiber: Critical for digestive health and satiety. Daily need: 28g. Stabilizes blood sugar, lowers cholesterol.
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How Many Calories in 1 Cup of Chopped Oyster mushroom?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 86 g | 28 kcal |
| 1 piece (small) | 20 g | 7 kcal |
| 1 piece (medium) | 35 g | 12 kcal |
| 1 piece (large) | 55 g | 18 kcal |
| 100 g | 100 g | 33 kcal |
| 1 serving (medium) | 100 g | 33 kcal |
| 1 serving (large) | 150 g | 50 kcal |
| 1 pack (small) | 200 g | 66 kcal |
| 1 pack (medium) | 300 g | 99 kcal |
Calculated from 33 calories per 100 g.
Frequently Asked Questions About Oyster mushroom
How do you cook oyster mushrooms?
Oyster mushrooms cook quickly and taste especially good when sautéed over fairly high heat. Tear the clusters into smaller pieces, spread them out in the pan, and cook until tender and lightly browned; crowding the pan makes them steam.
What do oyster mushrooms taste like?
Oyster mushrooms have a mild, savory flavor and a tender, slightly chewy texture when cooked. Their taste is often described as subtly earthy, so they pair well with garlic, herbs, noodles, and other strongly seasoned ingredients.
How do you clean oyster mushrooms?
Brush oyster mushrooms clean or wipe them with a damp cloth. If they are visibly dirty, rinse them briefly and dry them promptly; soaking can leave them waterlogged and make it harder to brown them in a pan.
How should you store oyster mushrooms?
Keep oyster mushrooms unwashed in a breathable paper bag in the refrigerator. Use them while they are firm and fresh, and discard them if they become slimy, develop an unpleasant odor, or show signs of mold.
Are oyster mushroom stems edible?
Yes, oyster mushroom stems are edible, though thick stems can be chewier than the caps. Trim off any dry ends and slice the rest thinly so it cooks through at the same time as the more delicate caps.
Can you eat oyster mushrooms raw?
It is better to eat oyster mushrooms cooked rather than raw. Cooking softens their firm texture and brings out their savory flavor; raw oyster mushrooms can be tough and may be harder to digest.
Can you freeze oyster mushrooms?
Yes, oyster mushrooms freeze well, especially after sautéing. Let the cooked mushrooms cool, pack them in a freezer-safe container, and freeze them; freezing them raw is also possible, though thawed mushrooms may have a softer texture.
How can you tell if oyster mushrooms have gone bad?
Oyster mushrooms that are slimy, moldy, or noticeably unpleasant-smelling should be discarded. Fresh ones should look reasonably firm and dry, with no large soft or discolored areas.
Can oyster mushrooms replace meat in a recipe?
Oyster mushrooms can replace meat when you want a savory, chewy texture, especially in stir-fries, tacos, or sandwiches. They do not provide the same amount or type of protein as meat, so plan the rest of the meal accordingly.
Are oyster mushrooms good for you?
Oyster mushrooms are a useful addition to a varied diet because they provide fiber and contain beta-glucans and ergothioneine. They are nutritious food, but eating them does not treat or prevent a specific disease.
Oyster mushroom Vitamins & Minerals
Vitamins
B3
4.27mg · 27% DV
B2
0.3mg · 23% DV
Biotin
6.88µg · 23% DV
B5
1.11mg · 22% DV
Minerals
Copper
0.21mg · 23% DV
Phosphorus
103mg · 15% DV
Potassium ⭐
361mg · 11% DV
Iron
1.14mg · 6% DV
Sodium
15mg · 1% DV
Oyster mushroom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oyster mushroom
To burn the 28 calories in 1 cup (chopped) (86 g):
🚶
Walking (5 km/h)
🏃
Running (8 km/h)
🚴
Cycling
🏊
Swimming
Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.
What is Oyster mushroom?
Oyster mushrooms grow in overlapping, fan-shaped clusters on dead or dying hardwood, including beech, and are also widely cultivated. Their tender, slightly chewy texture and mild, savoury flavour make them easy to use in all sorts of meals. They are commonly sautéed, roasted or grilled, added to soups and stir-fries, or served alongside grains; tearing the caps into strips helps them brown evenly in a hot pan.
At 33 calories per 100 g, oyster mushrooms are a light ingredient with some fibre. Pair them with garlic and herbs for a simple side, or add beans, eggs or tofu when you want a more filling dish.
How Nutritious Is Oyster mushroom?
Nutrient density
High
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
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.
Is Oyster mushroom Processed?
NOVA 1
Unprocessed
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 Oyster mushroom Contain Allergens?
No known major allergens
Which Diets Is 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
Oyster mushroom Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.11g
Omega 6:3 ratio 10:1
Above the ideal 4:1 (10:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.