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Low calorie, rich in fiber and B vitamins, vegan protein source
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 piece (medium) of Grilled Oyster Mushroom (70 g) has 25 calories. That works out to 35 calories per 100 g. It contains 4.3 g of carbs, 2.3 g of protein, 0.3 g of fat and 1.6 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.
Selected: 1 piece (medium) · 70 g
25
KCAL / 70G
Carbs
4.3g
· 2% DV
Protein
2.3g
· 5% DV
Fat
0.3g
· 0% DV
Fiber
1.6g
· 6% 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%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 25 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.05 g | 0% |
| Trans fat | 0 g | |
| Sodium | 13 mg | 1% |
| Total carbohydrate | 4.3 g | 2% |
| Fiber | 1.6 g | 6% |
| Protein | 2.3 g | 5% |
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.
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| Serving | Amount | Calories |
|---|---|---|
| 1 piece (medium) | 70 g | 25 kcal |
| 1 piece (small) | 40 g | 14 kcal |
| 1 cup (small) | 60 g | 21 kcal |
| 1 cup (chopped) | 85 g | 30 kcal |
| 100 g | 100 g | 35 kcal |
| 1 serving (medium) | 100 g | 35 kcal |
| 1 piece (large) | 120 g | 42 kcal |
| 1 cup (large) | 120 g | 42 kcal |
| 1 serving (large) | 150 g | 53 kcal |
Calculated from 35 calories per 100 g.
Grill oyster mushrooms over medium-high heat after lightly coating them with oil and seasoning. Spread them out in a single layer and turn occasionally until tender with browned edges; overcrowding makes them steam rather than grill.
Oyster mushrooms usually need only a few minutes per side on a hot grill. Turn them once the underside is browned, and cook thicker pieces a little longer until they are tender throughout.
No, oyster mushrooms do not need marinating before grilling; a little oil, salt, and pepper is enough. For a stronger flavor, toss them briefly with garlic, herbs, and lemon, but avoid a long soak that can make them soggy.
Oyster mushrooms release their natural moisture as they heat, especially if the grill is cool or crowded. Pat them dry, preheat the grill, and leave space between pieces so they brown instead of steaming in their own liquid.
A damp cloth or soft brush is usually enough to clean oyster mushrooms before grilling. If they are visibly dirty, rinse them quickly and dry them thoroughly; mushrooms left wet are more likely to steam than develop browned edges.
Yes, you can grill small oyster mushrooms whole, while larger clusters are easier to cook when separated into individual caps. Keep the pieces large enough not to fall through the grates, or use a grill basket.
Yes, oyster mushroom stems are edible, though the thick ends can be chewier than the caps. Trim only the tough base, then slice thicker stems lengthwise or give them extra time on the grill.
Garlic, black pepper, thyme, and lemon complement grilled oyster mushrooms without masking their savory flavor. Brush them with a little oil before seasoning so the herbs cling, then add lemon after grilling for a fresher finish.
Grilled oyster mushrooms pair well with roasted vegetables, salads, grains, or flatbread. They also work in tacos or sandwiches; add a bright sauce or a squeeze of lemon to balance their browned, savory flavor.
Oyster mushrooms are best cooked rather than eaten raw, since cooking softens their texture and brings out their flavor. Grill them until tender throughout, particularly when the pieces are thick.
Vitamins
Biotin
11.2µg · 37% DV
B3
3.01mg · 19% DV
B5
0.91mg · 18% DV
B2
0.2mg · 15% DV
Minerals
Copper
0.14mg · 16% DV
Phosphorus
84mg · 12% DV
Manganese
0.21mg · 9% DV
Potassium ⭐
294mg · 9% DV
Sodium
13mg · 1% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 25 calories in 1 piece (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.
Grilled Oyster Mushroom is made by cooking the fleshy, fan-shaped oyster mushroom over a grill or in a hot grill pan. Its edges take on a light char while the centre stays tender, with a mild, earthy flavour that works well with simple seasonings. There is no single regional recipe for it; it is commonly served as a plant-based side or added to vegetable plates, grain bowls and sandwiches. Lemon, garlic and fresh herbs make easy companions.
It is low in calories and provides fibre and B vitamins, with a modest amount of plant protein. For a lighter serving, use just a little oil and finish with lemon; pair it with salad or grains for a more substantial meal.
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.
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.
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.
No known major allergens
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
SATURATED
0.05g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.06g
Omega 6:3 ratio 5:1
Above the ideal 4:1 (5:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.