Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →
Mushroom, pan-cooked, no oil Calories
Low calorie, source of fiber and B vitamins
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (medium) of Mushroom, pan-cooked, no oil (70 g) has 20 calories. That works out to 28 calories per 100 g. It contains 2.3 g of carbs, 2 g of protein, 0.2 g of fat and 0.7 g of fiber. Its 11.2 µg of Biotin covers 37% of the Daily Value. Its glycemic index is 10 (low), so it raises blood sugar slowly.
Mushroom, pan-cooked, no oil Nutrition Facts
Selected: 1 cup (medium) · 70 g
20
KCAL / 70G
Carbs
2.3g
· 1% DV
Protein
2g
· 4% DV
Fat
0.2g
· 0% DV
Fiber
0.7g
· 3% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 42% · Fat 10%
Mushroom, pan-cooked, no oil nutrition facts table · 1 cup (medium) (70 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 20 kcal | |
| Total fat | 0.2 g | 0% |
| Saturated fat | 0.03 g | 0% |
| Trans fat | 0 g | |
| Sodium | 3.5 mg | 0% |
| Total carbohydrate | 2.3 g | 1% |
| Fiber | 0.7 g | 3% |
| Protein | 2 g | 4% |
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.
Log this food in EatBetter
100,000+ people use it
- Get your daily calorie target
- Snap your meal, log it in seconds
- See every vitamin and mineral
📸 Scan the code to get the app free.
How Many Calories in 1 Cup of Mushroom, pan-cooked, no oil?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (medium) | 70 g | 20 kcal |
| 1 tablespoon (chopped) | 10 g | 3 kcal |
| 1 piece (medium) | 20 g | 6 kcal |
| 1 cup (small) | 50 g | 14 kcal |
| 100 g | 100 g | 28 kcal |
| 5 piece (medium) | 100 g | 28 kcal |
| 1 serving (medium) | 100 g | 28 kcal |
| 1 cup (large) | 120 g | 34 kcal |
| 1 cup (jumbo) | 200 g | 56 kcal |
Calculated from 28 calories per 100 g.
Frequently Asked Questions About Mushroom, pan-cooked, no oil
Why do mushrooms cooked in a pan without oil release so much water?
Mushrooms naturally contain a lot of water, which comes out as they heat. A crowded pan or low heat slows evaporation, leaving them soggy. Cook them in a single layer, in batches if needed, so the liquid can evaporate.
How do you brown mushrooms in a pan without oil?
Use a thoroughly heated nonstick pan, pat the mushrooms dry, and leave space between them. Let their released liquid evaporate before stirring often; once the pan is dry, the mushrooms can brown against its surface.
Should you wash mushrooms before cooking them in a pan without oil?
Yes, you can rinse mushrooms briefly, but dry them well before cooking. Soaking them or putting them wet into the pan adds surface water and delays browning. For lightly soiled mushrooms, wiping with a damp cloth works too.
Can you cook frozen mushrooms in a pan without oil?
Yes, frozen mushrooms can go straight into a hot pan without oil. They release more liquid as they thaw, so cook them until that liquid evaporates before expecting them to brown. They may finish softer than fresh mushrooms.
How can you tell when mushrooms cooked in a pan without oil are done?
They are done when their released liquid has evaporated and the mushrooms are tender, with lightly browned edges. If the slices are thick, cut one to check that the centre is hot and no longer raw-tasting.
What seasonings work best with mushrooms cooked in a pan without oil?
Black pepper, thyme, garlic, parsley, and a little soy sauce all work well with oil-free pan-cooked mushrooms. Add garlic near the end so it does not burn, and finish with fresh parsley for a brighter flavour.
Do you need to peel mushrooms before cooking them in a pan without oil?
No, most common cultivated mushrooms do not need peeling. Trim any dry end from the stem and wipe away dirt; peeling removes edible flesh and is usually unnecessary when the mushrooms are clean and fresh.
Can you eat mushrooms raw instead of cooking them in a pan without oil?
Yes, common cultivated mushrooms can be eaten raw if they are fresh and clean, though cooking softens them and changes their flavour. Do not eat unidentified wild mushrooms raw or cooked; some poisonous species resemble edible ones.
How long do oil-free pan-cooked mushrooms keep in the fridge?
Oil-free pan-cooked mushrooms keep for about 3–4 days in a covered container in the refrigerator. Refrigerate them after they cool, rather than leaving them out for hours, and discard them if they develop an off smell or slimy texture.
Can you reheat mushrooms cooked in a pan without oil?
Yes, you can reheat refrigerated mushrooms cooked in a pan without oil until they are steaming hot throughout. Reheat only the portion you plan to eat, and avoid repeatedly cooling and reheating the same batch.
Mushroom, pan-cooked, no oil Vitamins & Minerals
Vitamins
Biotin
11.2µg · 37% DV
B2
0.28mg · 22% DV
B5
1.05mg · 21% DV
B3
2.52mg · 16% DV
Minerals
Copper
0.21mg · 23% DV
Selenium
6.3µg · 11% DV
Phosphorus
60mg · 9% DV
Potassium ⭐
223mg · 7% DV
Sodium
3.5mg · 0% DV
Mushroom, pan-cooked, no oil Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Mushroom, pan-cooked, no oil
To burn the 20 calories in 1 cup (medium) (70 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 Mushroom, pan-cooked, no oil?
Mushroom, pan-cooked, no oil is made by cooking mushrooms in a hot, dry pan until they release their moisture and soften. As the liquid evaporates, they can take on a little colour; the flavour is earthy and savoury, with a tender, slightly meaty texture.
Serve it alongside eggs at breakfast, fold it into an omelettes, or add it to pasta, grains and vegetable dishes. It is low in calories and provides fibre and B vitamins; 100 g has 28 calories. Garlic, herbs or black pepper bring out its flavour, while cooking it without added oil keeps the finished dish light.
How Nutritious Is Mushroom, pan-cooked, no oil?
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 Mushroom, pan-cooked, 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, pan-cooked, no oil Contain Allergens?
No known major allergens
Which Diets Is Mushroom, pan-cooked, 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
— Not suitable
Low FODMAP
— Not suitable
Mushroom, pan-cooked, no oil Fat Profile
SATURATED
0.03g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 6:1
Above the ideal 4:1 (6:1).
Compare Mushroom, pan-cooked, no oil
Foods Similar to Mushroom, pan-cooked, no oil
Have another question about Mushroom, pan-cooked, no oil?
Ask the AI nutrition coach — calories, portions, alternatives and more, answered in seconds in the app.
Scan calories with your camera
Instant AI nutrition analysis
Nutrition data compiled from USDA FoodData Central and scientific sources.