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Sauteed Oyster Mushroom Calories
Low calorie, rich in fiber and B vitamins, vegan protein source
In season: Spring · Summer · Autumn
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
100 g of Sauteed Oyster Mushroom has 45 calories. It contains 6.2 g of carbs, 2.8 g of protein, 1.1 g of fat and 2.3 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.
Sauteed Oyster Mushroom Nutrition Facts
Selected: 100 g
45
KCAL / 100G
Carbs
6.2g
· 2% DV
Protein
2.8g
· 6% DV
Fat
1.1g
· 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 54% · Protein 24% · Fat 22%
Sauteed Oyster Mushroom nutrition facts table · 100 g
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 45 kcal | |
| Total fat | 1.1 g | 1% |
| Saturated fat | 0.2 g | 1% |
| Trans fat | 0 g | |
| Sodium | 7 mg | 0% |
| Total carbohydrate | 6.2 g | 2% |
| Fiber | 2.3 g | 8% |
| 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 Serving of Sauteed Oyster Mushroom?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 100 g | 45 kcal |
| 1 piece (small) | 25 g | 11 kcal |
| 1 piece (medium) | 40 g | 18 kcal |
| 1 serving (small) | 70 g | 31 kcal |
| 1 cup (chopped) | 80 g | 36 kcal |
| 100 g | 100 g | 45 kcal |
| 1 cup (small) | 120 g | 54 kcal |
| 1 serving (large) | 150 g | 68 kcal |
| 1 serving (extra large) | 200 g | 90 kcal |
Calculated from 45 calories per 100 g.
Frequently Asked Questions About Sauteed Oyster Mushroom
How do you make sauteed oyster mushrooms?
Sauteed oyster mushrooms are made by cooking torn or sliced mushrooms in a hot pan with a little oil. Spread them out so they brown instead of steam, then season near the end with salt, pepper, and herbs or garlic.
What should you serve with sauteed oyster mushrooms?
Sauteed oyster mushrooms pair well with pasta, polenta, rice, or toasted bread. Add a green salad or roasted vegetables for a full meal; their savory flavor also works as a topping for grain bowls and omelets.
Do you wash oyster mushrooms before making sauteed oyster mushrooms?
Wipe oyster mushrooms with a damp cloth or briefly rinse them and dry them well before making sauteed oyster mushrooms. Avoid soaking them, since water left on the mushrooms can make them steam rather than brown in the pan.
Can you reheat sauteed oyster mushrooms?
Yes, sauteed oyster mushrooms can be reheated in a pan until hot throughout. Refrigerate leftovers in a covered container and use them within a few days; reheating may soften their texture, so a skillet usually works better than a microwave.
Can sauteed oyster mushrooms be frozen?
Yes, you can freeze sauteed oyster mushrooms in an airtight container once they have cooled. Their texture may become softer after thawing, so they work best stirred into soups, sauces, or other cooked dishes rather than served as a crisp topping.
Why do sauteed oyster mushrooms turn rubbery?
Sauteed oyster mushrooms can turn rubbery when they are crowded in the pan and simmer in their own liquid, or when they are cooked for too long. Give them room to brown and take them off the heat once tender.
Should you remove the stems when making sauteed oyster mushrooms?
No, most oyster mushroom stems are edible and can go into sauteed oyster mushrooms. Trim only the tough base where the cluster was attached, and cut thicker stems smaller so they cook at about the same rate as the caps.
Can king oyster mushrooms be used for sauteed oyster mushrooms?
Yes, king oyster mushrooms can be used, but sauteed oyster mushrooms made with them will have a firmer, meatier texture. Slice the thick stems evenly so they cook through, and expect a different bite from the delicate, frilled caps of common oyster mushrooms.
Are sauteed oyster mushrooms a good meat substitute?
Sauteed oyster mushrooms can replace meat in tacos, sandwiches, and pasta when you want a savory, substantial texture. They do not provide as much protein as a typical meat portion, so pair them with beans, lentils, or another protein-rich ingredient for a more filling meal.
Can you make crispy sauteed oyster mushrooms at home?
Yes, sauteed oyster mushrooms can brown nicely if the pan is hot, the mushrooms are dry, and the pieces are not crowded. Use a little oil and leave the pieces undisturbed briefly before turning them; cooking in batches helps prevent steaming.
Sauteed Oyster Mushroom Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B3
4.3mg · 27% DV
B2
0.29mg · 22% DV
B5
1.1mg · 22% DV
Minerals
Copper
0.18mg · 20% DV
Phosphorus
120mg · 17% DV
Manganese
0.3mg · 13% DV
Potassium ⭐
420mg · 12% DV
Sodium
7mg · 0% DV
Sauteed Oyster Mushroom Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Sauteed Oyster Mushroom
To burn the 45 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.
What is Sauteed Oyster Mushroom?
Sauteed oyster mushroom is made by cooking oyster mushrooms in a pan, usually with a little oil and simple seasonings. The mushrooms turn tender, with lightly browned edges that bring out their savoury, almost meaty quality. Garlic, herbs or a squeeze of lemon are common additions, and the dish is easy to make at home.
It can be served as a side, folded into pasta or grains, or piled on toast for a simple meal. Oyster mushrooms are mostly water, with fibre, B vitamins and some plant protein; a 100 g serving provides 45 calories. Use just enough oil to coat the pan if you want a lighter result, and add fresh herbs or lemon for brightness.
How Nutritious Is Sauteed 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 Sauteed Oyster Mushroom 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 Oyster Mushroom Contain Allergens?
No known major allergens
Which Diets Is Sauteed 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
— Not suitable
Low FODMAP
— Not suitable
Sauteed Oyster Mushroom Fat Profile
SATURATED
0.2g
MONOUNSATURATED
0.3g
POLYUNSATURATED
0.5g
Omega 6:3 ratio 3:1
Below the ideal 4:1 — a good omega balance.
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Nutrition data compiled from USDA FoodData Central and scientific sources.