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Mushroom (No Oil) Calories
Low calorie, source of fiber and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Mushroom (No Oil) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
3.3g
· 47%
Protein
3.1g
· 44%
Fat
0.3g
· 9%
Fiber
1g
Mushroom (No Oil) Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B2
0.4mg · 31% DV
B5
1.5mg · 30% DV
B3
3.6mg · 23% DV
Minerals
Selenium
9µg · 16% DV
Phosphorus
86mg · 12% DV
Zinc
1mg · 9% DV
Potassium ⭐
318mg · 9% DV
Mushroom (No Oil) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is Mushroom (No Oil) 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 Mushroom (No Oil) Contain Allergens?
No known major allergens
Which Diets Is Mushroom (No Oil) 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
Mushroom (No Oil) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.04g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
Foods Similar to Mushroom (No Oil)
Mushroom (No Oil) — Frequently Asked Questions
Should mushrooms be washed or just wiped clean?
A quick rinse is fine if you dry them right away. Soaking them can make them waterlogged and more likely to steam instead of brown.
How do I keep oil-free mushrooms from releasing too much water in the pan?
Use a hot pan and cook them in a single layer rather than crowding them. Adding salt near the end can also help limit early moisture release.
Does cooking destroy the protein in mushrooms?
Cooking does not remove the protein entirely. Because mushrooms lose water as they cook, the nutrients may seem more concentrated per 100 grams afterward.
Is it better to eat mushrooms raw or cooked?
Cooked mushrooms are usually easier to digest and have a deeper flavor. Cooking also reduces some naturally occurring compounds found in raw mushrooms.
What foods pair well with mushrooms to make a meal more filling?
Mushrooms are light on their own, so they pair well with eggs, yogurt, legumes, or fish, meat, and poultry. Adding whole grains or other vegetables can make the meal more balanced and satisfying.
Are mushrooms better before or after a workout?
On their own, mushrooms are not a substantial pre-workout fuel. They work better before exercise when combined with a carbohydrate source, or after exercise alongside a protein-rich food.
Is it okay to eat mushrooms at night?
For most people, yes. They are a light food, but very large portions or heavily spiced mushroom dishes may bother sensitive digestion late in the evening.
Can mushrooms replace meat completely?
They can replace meat in texture and volume in some dishes, but they are not nutritionally identical. If you are relying on them instead of meat, make sure the rest of the meal covers your protein needs.
How should fresh mushrooms be stored in the fridge?
Store them in the refrigerator in a paper bag or another breathable container. Trapped moisture speeds up softening and spoilage.
Can mushrooms be frozen?
Yes, but they usually keep a better texture if briefly cooked first. Once thawed, they are best used in soups, sauces, or sautés rather than eaten raw.
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Nutrition data compiled from USDA FoodData Central and scientific sources.