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Sauteed Mushrooms (Oil-Free) Calories
Low calorie, high fiber, vegan, oil-free
In season: Spring · Summer · Autumn · Winter
CALORIES
GI
POTASSIUM
FIBER
Quick answer
100 g of Sauteed Mushrooms (Oil-Free) has 27 calories. It contains 3.3 g of carbs, 2.9 g of protein, 0.3 g of fat and 1 g of fiber. Its 16 µg of Biotin covers 53% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
What is Sauteed Mushrooms (Oil-Free)?
Oil-free sautéed mushrooms are sliced mushrooms cooked in a pan without added oil. As they heat, they release moisture, then soften and take on gently browned edges; garlic, pepper, herbs or a splash of lemon can bring out their savoury flavour. They work as a simple side, folded into an omelette, spooned over toast or added to pasta and grain bowls.
For English-speaking readers, they fit easily into everyday meals as a light vegetable option, whether served warm or chilled alongside other small dishes. They are low in calories and provide some fibre; a 100 g serving has about 27 calories. Pair them with beans or grains for a more substantial plant-based meal.
Sauteed Mushrooms (Oil-Free) Nutrition Facts
Selected: 100 g
27
KCAL / 100G
Carbs
3.3g
· 1% DV
Protein
2.9g
· 6% DV
Fat
0.3g
· 0% DV
Fiber
1g
· 4% DV
DV is the share of the daily value covered, on a 2,000 kcal reference diet.
Calories come from: Carbs 48% · Protein 42% · Fat 10%
Sauteed Mushrooms (Oil-Free) Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B5
1.5mg · 30% DV
B2
0.35mg · 27% DV
B3
3.6mg · 23% DV
Minerals
Selenium
9µg · 16% DV
Phosphorus
86mg · 12% DV
Zinc
1mg · 9% DV
Potassium ⭐
318mg · 9% DV
How Nutritious Is Sauteed Mushrooms (Oil-Free)?
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.
Sauteed Mushrooms (Oil-Free) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Mushrooms (Oil-Free)
To burn the 27 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 Sauteed Mushrooms (Oil-Free) 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 Sauteed Mushrooms (Oil-Free) Contain Allergens?
No known major allergens
Which Diets Is Sauteed Mushrooms (Oil-Free) 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
Sauteed Mushrooms (Oil-Free) Fat Profile
SATURATED
0.04g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
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Frequently Asked Questions About Sauteed Mushrooms (Oil-Free)
How do you make oil-free sauteed mushrooms?
Oil-free sauteed mushrooms are made in a hot nonstick pan without adding oil. Spread the sliced mushrooms out, let them release their moisture, then cook uncovered until the liquid evaporates and the edges begin to brown.
How do you brown oil-free sauteed mushrooms without them sticking?
A hot, good-quality nonstick or well-seasoned skillet helps oil-free sauteed mushrooms brown without sticking. Cook in batches rather than crowding the pan, and leave the slices undisturbed for a short while before turning them.
Which mushrooms are best for oil-free sauteed mushrooms?
White button or cremini mushrooms are reliable choices for oil-free sauteed mushrooms because they slice evenly and are widely available. Oyster mushrooms also work, but their softer, more fibrous texture cooks differently from firm button mushrooms.
Can you make oil-free sauteed mushrooms with frozen mushrooms?
Yes, frozen mushrooms can be used for oil-free sauteed mushrooms, but they release more liquid and are less likely to brown well. Add them straight to a hot pan, cook off the excess moisture, and expect a softer texture.
What seasonings go well with oil-free sauteed mushrooms?
Black pepper, thyme, parsley, and garlic all complement oil-free sauteed mushrooms. Add garlic near the end so it does not burn in the dry pan, and finish with a little lemon juice or chopped herbs if you want a brighter flavor.
Can you add oil-free sauteed mushrooms to pasta?
Yes, oil-free sauteed mushrooms make a good pasta addition. Stir them into the pasta with a splash of pasta water and your sauce so the mushrooms are coated; they also work well in risotto, omelets, and grain bowls.
How do you stop oil-free sauteed mushrooms from turning watery?
To keep oil-free sauteed mushrooms from turning watery, avoid washing them far in advance, dry them well, and do not crowd the pan. Cook uncovered over fairly high heat so released moisture can evaporate instead of steaming the slices.
How long do oil-free sauteed mushrooms last in the fridge?
Oil-free sauteed mushrooms keep for about three days in a covered container in the refrigerator. Refrigerate them promptly after cooking, and reheat only the portion you plan to eat until it is hot throughout.
Can you freeze oil-free sauteed mushrooms?
Yes, oil-free sauteed mushrooms can be frozen, although thawing makes them softer and may release extra liquid. Cool them first, pack them airtight, and use them later in soups, sauces, or fillings where the texture change matters less.
Are oil-free sauteed mushrooms good for weight loss?
Oil-free sauteed mushrooms can add flavor and volume to a lower-calorie meal, which may help make a plate feel more satisfying. They do not cause weight loss on their own, and the rest of the meal still matters.
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Nutrition data compiled from USDA FoodData Central and scientific sources.