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A healthy vegetable sauté made with oyster mushrooms and onions, lightly cooked in oil.
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Oyster mushroom onion sauté (120 g) has 55 calories. That works out to 46 calories per 100 g. It contains 6.8 g of carbs, 2.6 g of protein, 1.7 g of fat and 2.4 g of fiber. Its 10.8 µg of Biotin covers 36% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
55
KCAL / 120G
Carbs
6.8g
· 2% DV
Protein
2.6g
· 5% DV
Fat
1.7g
· 2% DV
Fiber
2.4g
· 9% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 51% · Protein 20% · Fat 29%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 55 kcal | |
| Total fat | 1.7 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 8.4 mg | 0% |
| Total carbohydrate | 6.8 g | 2% |
| Fiber | 2.4 g | 9% |
| Protein | 2.6 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 serving (medium) | 120 g | 55 kcal |
| 1 piece (medium) | 60 g | 28 kcal |
| 1 serving (small) | 80 g | 37 kcal |
| 100 g | 100 g | 46 kcal |
| 1 cup (chopped) | 100 g | 46 kcal |
| 2 piece (medium) | 120 g | 55 kcal |
| 1 serving (large) | 180 g | 83 kcal |
| 1 serving (jumbo) | 250 g | 115 kcal |
Calculated from 46 calories per 100 g.
To make oyster mushroom onion sauté, soften sliced onion in a little oil, add torn or sliced oyster mushrooms, and cook uncovered over fairly high heat. Stir occasionally until the mushrooms are tender and their released liquid has evaporated.
Oyster mushroom onion sauté often turns watery when the pan is crowded or the heat is too low. Cook the mushrooms in a wide pan without a lid so their moisture can evaporate instead of steaming them.
For oyster mushroom onion sauté, brush off dirt or wipe the mushrooms with a damp cloth. If they need rinsing, do it quickly and dry them well; soaking lets them absorb water that can make the sauté soggy.
Black pepper, thyme, garlic, and a little chili work well in oyster mushroom onion sauté. Add seasonings lightly so they complement rather than overpower the mushrooms’ savory flavor.
Cook oyster mushroom onion sauté until the mushrooms are tender, lightly browned, and no longer sitting in liquid. The time varies with the amount of mushrooms and the pan, so look for the texture and moisture to guide you.
Yes, frozen oyster mushrooms can be used in oyster mushroom onion sauté, but they release more moisture and may finish softer. Thaw and drain them first, or cook them directly in a wide hot pan until the excess liquid evaporates.
Oyster mushroom onion sauté goes well with crusty bread, rice, potatoes, or a grain bowl. For a fuller meal, serve it alongside eggs, beans, or a crisp salad.
Yes, you can make oyster mushroom onion sauté ahead and refrigerate it in a covered container once cooled. Reheat it in a skillet over medium heat; this helps drive off moisture and restores some of its browned texture.
Yes, oyster mushroom onion sauté can be frozen in an airtight container, though the mushrooms may become softer after thawing. Defrost it in the refrigerator and reheat thoroughly in a pan.
Yes, garlic is a natural addition to oyster mushroom onion sauté. Add finely chopped garlic after the onion softens and cook it briefly before adding the mushrooms, so it flavors the dish without burning.
Vitamins
Biotin
10.8µg · 36% DV
B3
4.44mg · 28% DV
B5
1.32mg · 26% DV
B2
0.29mg · 22% DV
Minerals
Copper
0.24mg · 27% DV
Manganese
0.36mg · 16% DV
Potassium ⭐
408mg · 12% DV
Phosphorus
72mg · 10% DV
Sodium
8.4mg · 0% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 55 calories in 1 serving (medium) (120 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.
Oyster mushroom onion sauté is a simple pan-cooked dish of oyster mushrooms and sliced onion, softened together in a little oil. It is an adaptable home-style preparation rather than a dish tied to one particular region, and can be made with ingredients widely available in markets.
The mushrooms become tender with a pleasantly substantial bite, while the onion turns sweet and mellow. In Turkey, it may be served as a light side or a quick meat-free meal, with rice, bulgur or bread; elsewhere, it also works alongside eggs or roasted vegetables. Its modest energy content and some fibre make it an easy fit in a vegetable-focused meal. Use just enough oil to coat the pan, and finish with herbs or black pepper.
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
— Not suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
— Not suitable
Low FODMAP
— Not suitable
SATURATED
0.24g
MONOUNSATURATED
0.36g
POLYUNSATURATED
0.6g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.