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: 100 g

KCAL / 100G

Carbs

6.1g

· 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 59% · Protein 32% · Fat 9%

Oyster mushroom Vitamins & Minerals

Vitamins

4.96mg · 31% DV

0.35mg · 27% DV

Biotin

8µg · 27% DV

1.29mg · 26% DV

Minerals

Phosphorus

120mg · 17% DV

Potassium ⭐

420mg · 12% DV

Zinc

1mg · 9% DV

Iron

1mg · 6% DV

How Nutritious Is Oyster mushroom?

Nutrient density

High

74/ 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.

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 Oyster mushroom

To burn the 33 calories in 100 g:

🚶

8min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

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 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

Gluten free

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

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

0.08g

MONOUNSATURATED

0.03g

POLYUNSATURATED

0.13g

⚖️

Omega 6:3 ratio 12:1

Above the ideal 4:1 (12:1).

Compare Oyster mushroom

🍄vs🍅

Oyster mushroom vs Tomato15 kcal more per 100 g

→🍄vs🥗

Oyster mushroom vs Mixed Green Salad15 kcal more per 100 g

→🍄vs🫑

Oyster mushroom vs Red Pepper2 kcal more per 100 g

→🍄vs🥄

Oyster mushroom vs Boiled Beetroot11 kcal fewer per 100 g

→

Foods Similar to 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 Oyster mushroom

How many calories are in oyster mushrooms?

Oyster mushrooms contain 33 calories per 100 g. The same serving provides 3.3 g of protein, 6.1 g of carbohydrates, and 0.4 g of fat.

Are oyster mushrooms keto-friendly?

Yes, oyster mushrooms are compatible with a keto diet. They provide 6.1 g of carbohydrates per 100 g and have a glycemic index of 15.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026