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Oyster mushroom Calories
Low-calorie, fiber-rich, umami mushroom
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 cup (chopped) 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 4.3 mg of B3 covers 27% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Oyster mushroom Nutrition Facts
Selected: 1 cup (chopped) · 86 g
28
KCAL / 86G
Carbs
5.2g
· 2% DV
Protein
2.8g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
2g
· 7% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 60% · Protein 32% · Fat 8%
Oyster mushroom nutrition facts table · 1 cup (chopped) (86 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 28 kcal | |
| Total fat | 0.3 g | 0% |
| Saturated fat | 0.07 g | 0% |
| Trans fat | 0 g | |
| Sodium | 15 mg | 1% |
| Total carbohydrate | 5.2 g | 2% |
| Fiber | 2 g | 7% |
| Protein | 2.8 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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How Many Calories in 1 Cup of Chopped Oyster mushroom?
| Serving | Amount | Calories |
|---|---|---|
| 1 cup (chopped) | 86 g | 28 kcal |
| 1 piece (small) | 20 g | 7 kcal |
| 1 piece (medium) | 35 g | 12 kcal |
| ½ cup (chopped) | 43 g | 14 kcal |
| 1 piece (large) | 55 g | 18 kcal |
| 100 g | 100 g | 33 kcal |
| 1 serving (medium) | 100 g | 33 kcal |
| 1 serving (large) | 150 g | 50 kcal |
| 2 cup (chopped) | 172 g | 57 kcal |
Calculated from 33 calories per 100 g.
Frequently Asked Questions About Oyster mushroom
How do you cook oyster mushrooms?
Oyster mushrooms cook well in a hot skillet. Tear them into strips, cook in a single layer with a little oil until browned, and season near the end. Crowding the pan makes them steam rather than develop a browned edge.
What do oyster mushrooms taste like?
Oyster mushrooms have a mild, savory, umami flavor and a tender, slightly chewy texture when cooked. They take on the flavor of sauces and seasonings, so garlic, herbs, soy sauce, and black pepper all work well.
How do you clean oyster mushrooms?
Wipe oyster mushrooms with a damp cloth or brush away visible dirt. If they need rinsing, rinse them briefly and dry them right away; soaking can leave them waterlogged and make it harder to brown them in a pan.
How should you store oyster mushrooms?
Store oyster mushrooms unwashed in a paper bag in the refrigerator. The bag lets moisture escape, while a sealed plastic bag can make them damp and spoil sooner. Discard mushrooms that become slimy, smell unpleasant, or show signs of spoilage.
Can you eat oyster mushrooms raw?
It is better to cook oyster mushrooms rather than eat them raw. Cooking improves their texture and makes them easier for many people to digest. Sauté, roast, or simmer them until fully cooked before serving.
Can you eat the stems of oyster mushrooms?
Yes, oyster mushroom stems are edible. The base of a cluster may be woody, so trim that part off; slice the remaining stems thinly and cook them with the caps. They may need a little longer in the pan.
Can oyster mushrooms be frozen?
Yes, oyster mushrooms freeze best after being briefly sautéed and cooled. Pack them airtight, freeze, and use them in cooked dishes after thawing. Their texture may soften, so they are less suited to recipes that rely on a firm, fresh bite.
What can you use instead of oyster mushrooms?
Shiitake or cremini mushrooms can replace oyster mushrooms in many cooked recipes, though their flavor and texture differ. Use a similar amount and adjust the cooking time until the substitute is browned and tender.
Can you grow oyster mushrooms at home?
Yes, oyster mushrooms are among the easier mushrooms to grow at home using a prepared spawn kit. Keep the growing medium clean and follow the kit’s instructions for moisture and airflow; contaminated or moldy growing material should be discarded.
Why are oyster mushrooms tough after cooking?
Oyster mushrooms can turn tough if they are overcooked or if thick stems are left whole. Tear the caps into manageable pieces, slice firm stems thinly, and cook over high heat only until browned and tender.
Oyster mushroom Vitamins & Minerals
Vitamins
B3
4.27mg · 27% DV
B2
0.3mg · 23% DV
Biotin
6.88µg · 23% DV
B5
1.11mg · 22% DV
Minerals
Copper
0.21mg · 23% DV
Phosphorus
103mg · 15% DV
Potassium ⭐
361mg · 11% DV
Iron
1.14mg · 6% DV
Sodium
15mg · 1% DV
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 28 calories in 1 cup (chopped) (86 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.
What is Oyster mushroom?
Sarıkız mantarı is the golden chanterelle, a wild forest mushroom—not an oyster mushroom. Its yellow, funnel-shaped cap and firm flesh make it easy to recognise when correctly identified, and its delicate, fruity, peppery aroma is best appreciated with simple cooking.
Across Europe and elsewhere, chanterelles are commonly sautéed and served with eggs, pasta, or meat, or folded into sauces; olive oil and herbs make an easy lighter option. They are low in calories, with 33 calories and 2.3 g of fibre per 100 g. If gathering them yourself, eat only mushrooms you can identify with certainty.
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.
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
0.07g
MONOUNSATURATED
0.03g
POLYUNSATURATED
0.12g
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.