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Oyster Mushroom Calories
Low calorie, good protein source, contains B vitamins and antioxidants
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Oyster Mushroom (86 g) has 28 calories. That works out to 33 calories per 100 g. It contains 5.2 g of carbs, 2.8 g of protein, 0.3 g of fat and 2 g of fiber. Its 7.7 µg of Biotin covers 26% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Oyster Mushroom?
Oyster mushrooms are edible fungi that grow in overlapping clusters, often on wood, and are now widely cultivated. Their fan-shaped caps have a mild, savoury flavour; the tender flesh becomes pleasantly substantial when cooked. They brown well in a hot pan and are at home in stir-fries, soups, pasta, or simply served on toast. In Turkey they are often sautéed with onion and garlic, served alongside rice, or offered warm as part of a meze spread.
Light in calories, they add fibre and a modest amount of plant protein to a meal. For a lighter preparation, cook them with just a little oil and finish with herbs, pepper, or a squeeze of lemon.
Oyster Mushroom Nutrition Facts
Selected: 100 g
33
KCAL / 100G
Carbs
6.1g
· 2% DV
Protein
3.3g
· 7% DV
Fat
0.4g
· 1% DV
Fiber
2.3g
· 8% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 59% · Protein 32% · Fat 9%
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Oyster Mushroom Vitamins & Minerals
Vitamins
Biotin
9µg · 30% DV
B2
0.29mg · 22% DV
B5
1.1mg · 22% DV
B1
0.13mg · 11% DV
Minerals
Phosphorus
120mg · 17% DV
Potassium ⭐
420mg · 12% DV
Iron
1mg · 6% DV
Copper
0mg · 0% DV
How Nutritious Is Oyster Mushroom?
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.
Oyster Mushroom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oyster Mushroom
To burn the 33 calories in 100 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.
Is Oyster Mushroom 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 Oyster Mushroom Contain Allergens?
No known major allergens
Which Diets Is Oyster Mushroom 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
Oyster Mushroom Fat Profile
SATURATED
0.06g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 4:1
Below the ideal 4:1 — a good omega balance.
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Frequently Asked Questions About Oyster Mushroom
How do you cook oyster mushrooms?
Oyster mushrooms cook quickly and are especially good sautéed over fairly high heat. Tear the caps into strips, spread them out in the pan, and let them brown before stirring; overcrowding traps steam and makes them soft instead.
Can you eat oyster mushrooms raw?
Yes, oyster mushrooms can be eaten raw, but cooking brings out their savory flavor and gives them a more appealing texture. If you try them raw, use fresh, clean mushrooms and a modest amount; sautéing is the more common preparation.
How do you store oyster mushrooms?
Keep oyster mushrooms refrigerated in a paper bag or another breathable container. A sealed plastic bag can trap moisture and speed up spoilage. Use them while they are firm and dry, and discard any with mold, a slimy surface, or an unpleasant smell.
Can you freeze oyster mushrooms?
Yes, oyster mushrooms freeze well for cooked dishes, though they may be softer after thawing. Sauté them first, cool them completely, and freeze in an airtight container. Add them straight to soups, sauces, or stir-fries rather than expecting a crisp texture.
Can you eat the stems of oyster mushrooms?
Yes, most oyster mushroom stems are edible. Trim off only the tough, woody base where the cluster was attached; slice thicker stems thinly so they cook at the same pace as the delicate caps.
What do oyster mushrooms taste like?
Oyster mushrooms have a mild, savory flavor with a subtle earthy note, and their cooked texture can be pleasantly meaty. Their flavor pairs well with garlic, butter, herbs, noodles, and soy-based sauces without needing heavy seasoning.
Are oyster mushrooms poisonous?
Cultivated oyster mushrooms sold by reputable shops are edible, but wild mushrooms with a similar appearance are not automatically safe. Do not eat a wild mushroom based on a photo or casual identification; get it identified by a qualified local expert.
Why are my oyster mushrooms rubbery?
Oyster mushrooms can turn rubbery when they are cooked for too long or crowded in a pan and end up steaming. Use a hot pan, cook in batches if needed, and stop once the mushrooms are browned and tender.
Can oyster mushrooms replace meat in a recipe?
Oyster mushrooms can replace meat in dishes where a savory, chewy texture matters, such as tacos, stir-fries, and pasta sauces. They do not behave exactly like meat, so brown them well and season the dish to build deeper flavor.
How do you clean oyster mushrooms without making them soggy?
Brush off loose dirt or wipe oyster mushrooms with a damp cloth; avoid soaking them in a bowl of water. If rinsing is necessary, do it briefly under running water and dry them promptly before cooking.
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Nutrition data compiled from USDA FoodData Central and scientific sources.