1 cup (chopped) of Low-fat cooked mushrooms (156 g) has 44 calories. That works out to 28 calories per 100 g. It contains 8.3 g of carbs, 5.6 g of protein, 0.8 g of fat and 3.4 g of fiber. Its 0.5 mg of Copper covers 52% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

What is Low-fat cooked mushrooms?

Low-fat cooked mushrooms are mushrooms prepared with little or no added fat, commonly by simmering, steaming or cooking in a lightly oiled pan. They are not a single traditional dish, and the variety of mushroom and cooking method shape the result. Cooking softens their texture and brings out their earthy, savoury flavour; letting excess moisture evaporate makes it more concentrated.

They work well folded into eggs, stirred through soups or grain dishes, or served as a side with vegetables and meat. For a simple meal, season them with garlic, herbs and black pepper. They suit meals where you want a filling, savoury ingredient without much energy: 100 g provides 28 calories and 3.6 g of protein. Use a non-stick pan and a splash of water to keep added fat low.

Low-fat cooked mushrooms Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

5.3g

· 2% DV

Protein

3.6g

· 7% DV

Fat

0.5g

· 1% DV

Fiber

2.2g

· 8% DV

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

Calories come from: Carbs 53% · Protein 36% · Fat 11%

Low-fat cooked mushrooms Vitamins & Minerals

Vitamins

0.4mg · 31% DV

1.5mg · 30% DV

3.6mg · 23% DV

0.08mg · 7% DV

Minerals

Selenium

12µg · 22% DV

Phosphorus

108mg · 15% DV

Potassium ⭐

356mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Low-fat cooked mushrooms?

Nutrient density

High

72/ 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

54/ 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.

Low-fat cooked mushrooms 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 Low-fat cooked mushrooms

To burn the 28 calories in 100 g:

🚶

7min

Walking (5 km/h)

🏃

3min

Running (8 km/h)

🚴

4min

Cycling

🏊

3min

Swimming

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

Is Low-fat cooked mushrooms 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 Low-fat cooked mushrooms 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 Low-fat cooked mushrooms 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

Low-fat cooked mushrooms Fat Profile

SATURATED

0.07g

MONOUNSATURATED

0.02g

POLYUNSATURATED

0.18g

⚖️

Omega 6:3 ratio 8:1

Above the ideal 4:1 (8:1).

Compare Low-fat cooked mushrooms

🍄vs🍅

Low-fat cooked mushrooms vs Tomato10 kcal more per 100 g

→🍄vs🥗

Low-fat cooked mushrooms vs Mixed Green Salad10 kcal more per 100 g

→🍄vs🫑

Low-fat cooked mushrooms vs Red Pepper3 kcal fewer per 100 g

→🍄vs🥄

Low-fat cooked mushrooms vs Boiled Beetroot16 kcal fewer per 100 g

→

Foods Similar to Low-fat cooked mushrooms

🍅

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 Low-fat cooked mushrooms

How long do low-fat cooked mushrooms last in the fridge?

Low-fat cooked mushrooms generally keep for 3–4 days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and discard them if they develop an unusual smell, a slimy texture, or visible mold.

Can you freeze low-fat cooked mushrooms?

Yes, you can freeze low-fat cooked mushrooms once they have cooled. Store them in an airtight freezer-safe container; thawed mushrooms may be softer and release more liquid, so they work especially well in soups, sauces, and casseroles.

Can low-fat cooked mushrooms be reheated?

Yes, low-fat cooked mushrooms can be reheated until steaming hot throughout. Reheat only the portion you plan to eat, either in a pan or microwave, and avoid repeatedly cooling and reheating the same batch.

Why do low-fat cooked mushrooms turn watery?

Low-fat cooked mushrooms release their natural moisture as they heat. Crowding the pan traps steam and makes the liquid evaporate more slowly, so cook them in a wide, hot pan in batches for a less watery result.

Can you eat low-fat cooked mushrooms cold?

Yes, low-fat cooked mushrooms can be eaten cold if they were promptly chilled and kept refrigerated. Add them to salads or sandwiches; don’t eat them if they have been left at room temperature for an extended period.

Are low-fat cooked mushrooms good for weight loss?

Low-fat cooked mushrooms can add flavor and bulk to a meal without much added fat, which may help make a lighter dish satisfying. They do not cause weight loss on their own; pair them with a filling protein source.

How can you tell if low-fat cooked mushrooms have gone bad?

Discard low-fat cooked mushrooms if they smell sour or unusual, feel slimy, or show mold. Don’t taste them to check. If you are unsure how long they sat unrefrigerated, the safer choice is to throw them away.

Can you put low-fat cooked mushrooms in an omelet?

Yes, low-fat cooked mushrooms make an easy omelet filling. Heat them first to evaporate any excess liquid, then add the eggs; this helps keep the omelet from turning watery and lets the mushrooms warm through.

Do low-fat cooked mushrooms cause bloating?

They can cause bloating or gas in some people because certain mushroom carbohydrates are difficult to digest. If you notice symptoms after eating low-fat cooked mushrooms, try a smaller serving or avoid them if the discomfort continues.

When should you add low-fat cooked mushrooms to pasta sauce?

Add low-fat cooked mushrooms near the end of cooking pasta sauce, since they are already cooked and only need to heat through. Drain off excess liquid first so it does not thin the sauce.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026