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Low calorie, fiber-rich, umami flavor, good B vitamins and minerals
In season: Spring · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
1 serving (medium) of Oyster mushroom with soy sauce (120 g) has 54 calories. That works out to 45 calories per 100 g. It contains 6.1 g of carbs, 3.2 g of protein, 1.3 g of fat and 3.2 g of fiber. Its 12 µg of Biotin covers 40% of the Daily Value. Its glycemic index is 20 (low), so it raises blood sugar slowly.
Selected: 1 serving (medium) · 120 g
54
KCAL / 120G
Carbs
6.1g
· 2% DV
Protein
3.2g
· 6% DV
Fat
1.3g
· 2% DV
Fiber
3.2g
· 11% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 50% · Protein 26% · Fat 24%
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 54 kcal | |
| Total fat | 1.3 g | 2% |
| Saturated fat | 0.24 g | 1% |
| Trans fat | 0 g | |
| Sodium | 504 mg | 22% |
| Total carbohydrate | 6.1 g | 2% |
| Fiber | 3.2 g | 11% |
| Protein | 3.2 g | 6% |
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 | 54 kcal |
| 1 piece (whole) | 40 g | 18 kcal |
| 1 serving (small) | 80 g | 36 kcal |
| 2 piece (whole) | 80 g | 36 kcal |
| 1 cup (chopped) | 90 g | 41 kcal |
| 100 g | 100 g | 45 kcal |
| 1 serving (large) | 180 g | 81 kcal |
| 1 bottle (large) | 250 g | 113 kcal |
Calculated from 45 calories per 100 g.
Oyster mushrooms with soy sauce are made by searing torn or sliced mushrooms in a hot pan, then adding soy sauce near the end. Cook in batches so the mushrooms brown rather than steam, and finish with garlic or scallions if you like.
For crispy oyster mushrooms with soy sauce, pat the mushrooms dry and give them space in a hot pan. Let them brown before stirring, then add the soy sauce at the end; adding it too early can make the mushrooms steam.
Avoid soaking oyster mushrooms before cooking them with soy sauce, because they absorb water and may turn soggy. Brush off dirt or wipe them with a damp cloth; if rinsing is necessary, do it quickly and dry them thoroughly.
Oyster mushrooms with soy sauce turn watery when the pan is crowded, not hot enough, or the mushrooms are still wet. Cook them in batches in a well-heated pan, and wait until they have browned before adding the sauce.
Cook oyster mushrooms with soy sauce until the mushrooms are tender with browned edges. The time varies with their size and the heat of the pan, so use their texture and color as your guide and add the sauce near the end.
Oyster mushrooms with soy sauce pair well with rice, noodles, or a grain bowl. For a lighter plate, serve them with greens or other sautéed vegetables; they also work as a savory filling for wraps and tacos.
Garlic, black pepper, ginger, chili, and scallions all suit oyster mushrooms with soy sauce. Since soy sauce is already salty, taste the dish before adding salt; a little sesame oil or lime can brighten the finished mushrooms.
Yes, oyster mushrooms with soy sauce can be cooked ahead, though they are best freshly seared. Refrigerate leftovers in a covered container once cool and use them within a few days; reheat them in a pan to improve their texture.
Yes, you can freeze oyster mushrooms with soy sauce, but thawed mushrooms may be softer than freshly cooked ones. Cool them completely, freeze in an airtight container, then thaw in the refrigerator and reheat in a skillet.
Tamari or coconut aminos can replace soy sauce in oyster mushrooms with soy sauce, although their saltiness and flavor differ. Start with a small amount, taste as you cook, and adjust rather than adding the full amount at once.
Vitamins
Biotin
12µg · 40% DV
B3
5.64mg · 35% DV
B5
1.44mg · 29% DV
B2
0.34mg · 26% DV
Minerals
Copper
0.24mg · 27% DV
Sodium
504mg · 22% DV
Phosphorus
132mg · 19% DV
Potassium ⭐
408mg · 12% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
To burn the 54 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 with soy sauce is a simple pan-cooked dish made by seasoning tender oyster mushrooms with soy sauce. The mushrooms soften as they cook and take on a savoury, umami-rich flavour; garlic or spring onion can also be added. The pairing is familiar in East Asian-inspired cooking and is easy to make at home wherever oyster mushrooms are available.
Serve it as a side with rice or noodles, or add it to a vegetable-forward meal. The mushrooms contribute fibre while keeping the dish light: a 100 g portion has 45 calories. For a lighter plate, use just enough oil to cook the mushrooms and balance the salty, savoury sauce with plain grains or fresh vegetables.
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.
Contains these 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
0.12g
POLYUNSATURATED
0.24g
Omega 6:3 ratio 11:1
Above the ideal 4:1 (11:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.