2 tablespoon (medium) of Mushroom purée (30 g) has 14 calories. That works out to 48 calories per 100 g. It contains 1.8 g of carbs, 0.8 g of protein, 0.5 g of fat and 0.5 g of fiber. Its 0.4 mg of B5 covers 8% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.

Mushroom purée Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

6.1g

· 2% DV

Protein

2.6g

· 5% DV

Fat

1.6g

· 2% DV

Fiber

1.7g

· 6% DV

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

Calories come from: Carbs 50% · Protein 21% · Fat 29%

Mushroom purée Vitamins & Minerals

Vitamins

1.35mg · 27% DV

Biotin

8µg · 27% DV

3.7mg · 23% DV

0.28mg · 22% DV

Minerals

Selenium

6.5µg · 12% DV

Phosphorus

78mg · 11% DV

Sodium

220mg · 10% DV

Zinc

1mg · 9% DV

How Nutritious Is Mushroom purée?

Nutrient density

High

63/ 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

48/ 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.

Mushroom purée Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

1.5

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mushroom purée

To burn the 48 calories in 100 g:

🚶

12min

Walking (5 km/h)

🏃

5min

Running (8 km/h)

🚴

7min

Cycling

🏊

6min

Swimming

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

Is Mushroom purée 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 purée 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 Mushroom purée 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 purée Fat Profile

SATURATED

0.45g

MONOUNSATURATED

0.52g

POLYUNSATURATED

0.45g

⚖️

Omega 6:3 ratio 14:1

Above the ideal 4:1 (14:1).

Compare Mushroom purée

🍄vs🍅

Mushroom purée vs Tomato30 kcal more per 100 g

→🍄vs🥗

Mushroom purée vs Mixed Green Salad30 kcal more per 100 g

→🍄vs🫑

Mushroom purée vs Red Pepper17 kcal more per 100 g

→🍄vs🥄

Mushroom purée vs Boiled Beetroot4 kcal more per 100 g

→

Foods Similar to Mushroom purée

🍅

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 Mushroom purée

How many calories are in mushroom purée?

Mushroom purée contains 48 calories per 100 g. The same serving provides 2.6 g of protein, 6.1 g of carbohydrates, and 1.6 g of fat.

Is mushroom purée low glycemic?

Yes. Mushroom purée has a glycemic index of 15, making it a low-GI option. It is compatible with vegan, vegetarian, gluten-free, Mediterranean, and Paleo diets.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 23, 2026