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Oyster Mushroom (Lightly Cooked) Calories
Low calorie, fiber source, B vitamins, antioxidant
In season: Spring · Summer · Autumn
CALORIES
GI
POTASSIUM
FIBER
Quick answer
1 cup (medium) of Oyster Mushroom (Lightly Cooked) (85 g) has 28 calories. That works out to 33 calories per 100 g. It contains 4.4 g of carbs, 2.8 g of protein, 0.3 g of fat and 2 g of fiber. Its 13.6 µg of Biotin covers 45% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oyster Mushroom (Lightly Cooked) Nutrition Facts
Selected: 100 g
33
KCAL / 100G
Carbs
5.2g
· 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 55% · Protein 35% · Fat 10%
Oyster Mushroom (Lightly Cooked) Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B2
0.29mg · 22% DV
B5
1.1mg · 22% DV
B3
2.7mg · 17% DV
Minerals
Phosphorus
120mg · 17% DV
Potassium ⭐
420mg · 12% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
How Nutritious Is Oyster Mushroom (Lightly Cooked)?
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 (Lightly Cooked) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Oyster Mushroom (Lightly Cooked)
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 (Lightly Cooked) 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 Oyster Mushroom (Lightly Cooked) Contain Allergens?
No known major allergens
Which Diets Is Oyster Mushroom (Lightly Cooked) 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
Oyster Mushroom (Lightly Cooked) Fat Profile
SATURATED
0.07g
MONOUNSATURATED
0.02g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Compare Oyster Mushroom (Lightly Cooked)
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Frequently Asked Questions About Oyster Mushroom (Lightly Cooked)
How many calories and how much protein are in lightly cooked oyster mushrooms?
Per 100g, lightly cooked oyster mushrooms provide 33 calories and 3.3g of protein. They also contain 5.2g carbs, 0.4g fat, and 2.3g fiber.
Are lightly cooked oyster mushrooms good for a diet, and what is their glycemic index?
They are a low-calorie, low-fat vegetable with 2.3g fiber per 100g, which can fit many eating patterns. Their glycemic index is 15, and they are compatible with vegan, vegetarian, paleo, Mediterranean, flexitarian, and gluten-free diets.
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Nutrition data compiled from USDA FoodData Central and scientific sources.