1 cup (medium) of Mushroom (Raw) (70 g) has 15 calories. That works out to 22 calories per 100 g. It contains 2.3 g of carbs, 2.2 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 15 (low), so it raises blood sugar slowly.

What is Mushroom (Raw)?

Raw mushrooms are fresh fungi eaten without cooking, most often the familiar white button variety with a rounded cap and short stem. They are commonly sliced into salads and sandwiches or served on a chilled platter; in Turkey, mushrooms are more often cooked, though thinly sliced fresh ones also work in salads.

Their mild, earthy flavour and firm, slightly crisp texture pair well with lemon, olive oil, herbs and leafy greens. Mushrooms are low in energy and provide fibre and B vitamins; a 100 g portion has 22 calories. If serving them raw, clean them gently and slice just before eating. Add chickpeas or cheese for a more filling salad, or serve alongside other fresh vegetables.

Mushroom (Raw) Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

3.3g

· 1% DV

Protein

3.1g

· 6% DV

Fat

0.3g

· 0% DV

Fiber

· 4% DV

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

Calories come from: Carbs 47% · Protein 44% · Fat 9%

Mushroom (Raw) Vitamins & Minerals

Vitamins

Biotin

16µg · 53% DV

0.4mg · 31% DV

1.5mg · 30% DV

3.6mg · 23% DV

Minerals

Selenium

9.3µg · 17% DV

Phosphorus

86mg · 12% DV

Zinc

1mg · 9% DV

Potassium ⭐

318mg · 9% DV

How Nutritious Is Mushroom (Raw)?

Nutrient density

High

65/ 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

47/ 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 (Raw) 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 Mushroom (Raw)

To burn the 22 calories in 100 g:

🚶

5min

Walking (5 km/h)

🏃

2min

Running (8 km/h)

🚴

3min

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 Mushroom (Raw) 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 Mushroom (Raw) 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 (Raw) 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 (Raw) Fat Profile

SATURATED

0.05g

MONOUNSATURATED

0.01g

POLYUNSATURATED

0.08g

⚖️

Omega 6:3 ratio 7:1

Above the ideal 4:1 (7:1).

Compare Mushroom (Raw)

🍄vs🍅

Mushroom (Raw) vs Tomato4 kcal more per 100 g

→🍄vs🥗

Mushroom (Raw) vs Mixed Green Salad4 kcal more per 100 g

→🍄vs🫑

Mushroom (Raw) vs Red Pepper9 kcal fewer per 100 g

→🍄vs🥄

Mushroom (Raw) vs Boiled Beetroot22 kcal fewer per 100 g

→

Foods Similar to Mushroom (Raw)

🍅

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 (Raw)

Can you eat raw mushrooms?

Yes, fresh store-bought edible mushrooms, such as white button mushrooms, can be eaten raw. Clean them well and slice them for salads. Never eat a wild mushroom unless an expert has identified it as safe.

Are raw mushrooms safe to eat?

Yes, raw cultivated mushrooms are generally safe when fresh and properly cleaned. Wild mushrooms are a different matter: some poisonous species resemble edible ones, so never rely on appearance or taste to identify them.

Should you wash raw mushrooms before eating them?

Yes, remove any soil before eating raw mushrooms. Wipe them with a damp cloth or rinse them briefly under running water, then dry them promptly; soaking can make their texture waterlogged.

How can you tell if raw mushrooms have gone bad?

Raw mushrooms may be spoiled if they feel slimy, smell sour or unpleasant, or have extensive dark, soft patches. Discard moldy mushrooms rather than tasting them, and avoid eating mushrooms that have deteriorated.

How should you store raw mushrooms?

Store raw mushrooms in the refrigerator in a breathable paper bag or a container lined with paper towel. Keep them unwashed until use, since trapped moisture encourages them to soften and spoil.

Can you freeze raw mushrooms?

Yes, but raw mushrooms often become soft and watery after thawing. For a better texture, slice and briefly cook them first, let them cool, then freeze them in an airtight container.

Do you need to peel raw mushrooms?

No, peeling raw mushrooms is unnecessary. The cap and stem are edible; brush or wipe away soil, trim any dried stem ends, and remove only damaged areas before slicing.

Are raw mushrooms harder to digest than cooked mushrooms?

Often, yes. Cooking softens mushroom tissue, so some people find cooked mushrooms easier to digest; raw mushrooms may cause gas or bloating in people sensitive to their fiber or certain carbohydrates.

Do raw mushrooms contain toxins?

Some edible cultivated mushrooms contain small amounts of naturally occurring compounds that can be reduced by cooking, but ordinary servings of fresh button mushrooms are generally eaten raw safely. Never apply this to unidentified wild mushrooms.

What is the difference between raw white button and cremini mushrooms?

White button and cremini mushrooms are the same species at different stages of maturity. Cremini are harvested later, so they are usually darker and have a deeper flavor; either can be eaten raw when fresh.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 24, 2026