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Warm mushroom salad Calories
Low-calorie warm salad with lightly sautéed mushrooms, fiber, and potassium
In season: Spring · Summer · Autumn · Winter
CALORIES · 100 G
GI
POTASSIUM · 100 G
FIBER · 100 G
Quick answer
1 serving (medium) of Warm mushroom salad (180 g) has 104 calories. That works out to 58 calories per 100 g. It contains 8.6 g of carbs, 4.7 g of protein, 5.8 g of fat and 3.2 g of fiber. Its 0.4 mg of Copper covers 44% of the Daily Value. Its glycemic index is 15 (low), so it raises blood sugar slowly.
Warm mushroom salad Nutrition Facts
Selected: 1 serving (medium) · 180 g
104
KCAL / 180G
Carbs
8.6g
· 3% DV
Protein
4.7g
· 9% DV
Fat
5.8g
· 7% 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 33% · Protein 18% · Fat 49%
Warm mushroom salad nutrition facts table · 1 serving (medium) (180 g)
| Nutrient | Amount | % DV |
|---|---|---|
| Calories | 104 kcal | |
| Total fat | 5.8 g | 7% |
| Saturated fat | 0.81 g | 4% |
| Trans fat | 0 g | |
| Sodium | 324 mg | 14% |
| Total carbohydrate | 8.6 g | 3% |
| Fiber | 3.2 g | 11% |
| Protein | 4.7 g | 9% |
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 Warm mushroom salad?
| Serving | Amount | Calories |
|---|---|---|
| 1 serving (medium) | 180 g | 104 kcal |
| 1 piece (small) | 70 g | 41 kcal |
| 1 cup (small) | 90 g | 52 kcal |
| 100 g | 100 g | 58 kcal |
| 1 cup (medium) | 140 g | 81 kcal |
| 2 piece (medium) | 140 g | 81 kcal |
| 1 serving (large) | 250 g | 145 kcal |
Calculated from 58 calories per 100 g.
Frequently Asked Questions About Warm mushroom salad
How do you make warm mushroom salad?
Sauté sliced mushrooms in a lightly oiled pan until browned and their released liquid has evaporated. Toss them with greens and dressing just before serving, while the mushrooms are still warm. Adding the greens off the heat helps them keep their shape.
What mushrooms work best in warm mushroom salad?
Button mushrooms are a reliable choice for warm mushroom salad, while cremini or shiitake give it a deeper, earthier flavor. Use mushrooms of similar size so they cook evenly, and brush or wipe away dirt before slicing.
How do you stop warm mushroom salad from getting watery?
Cook the mushrooms in a hot pan without crowding them, and wait for their liquid to evaporate before adding anything else. A crowded pan steams the mushrooms instead of browning them. Dress the greens only when you are ready to serve.
What dressing goes with warm mushroom salad?
A simple vinaigrette with olive oil, lemon juice or vinegar, and black pepper complements warm mushroom salad without covering the mushroom flavor. Add the dressing just before serving; warm mushrooms can soften dressed greens quickly.
Can you make warm mushroom salad ahead of time?
You can prepare the components ahead, but keep the mushrooms, greens, and dressing separate until serving. Cook and chill the mushrooms, then warm them gently before tossing with the greens. This prevents the leaves from turning limp while the salad waits.
How long does warm mushroom salad keep in the fridge?
Store leftover warm mushroom salad in a covered container in the refrigerator and eat it within 3 days. The greens may wilt as they sit, so the texture is best soon after preparation. Reheat only the mushroom portion if you want it warm again.
Can warm mushroom salad be served as a main dish?
Yes, warm mushroom salad can be a light main dish, especially when you add a filling ingredient such as beans, lentils, or a cooked grain. Without those additions, it is often better suited to a side dish alongside bread or another substantial component.
What is the difference between warm mushroom salad and cold mushroom salad?
Warm mushroom salad uses cooked mushrooms served while still warm, usually tossed with greens just before eating. A cold mushroom salad is chilled or served at room temperature, so its mushrooms and dressing have time to meld and the greens are not warmed.
Can you use canned mushrooms in warm mushroom salad?
Yes, canned mushrooms work in warm mushroom salad. Drain and pat them dry first, then warm them briefly in a hot pan; they are already soft and can break apart if cooked for too long. Fresh mushrooms generally brown more readily.
Should you add the greens before or after the mushrooms in warm mushroom salad?
Add the greens after the mushrooms have been taken off the heat, then toss and serve. This lets the leaves soften slightly without wilting completely. Sturdy greens such as kale can handle more warmth than delicate lettuce.
Warm mushroom salad Vitamins & Minerals
Vitamins
B5
2.16mg · 43% DV
B3
6.48mg · 41% DV
Biotin
10.8µg · 36% DV
Vitamin K
39.6µg · 33% DV
Minerals
Copper
0.4mg · 44% DV
Selenium
12µg · 22% DV
Phosphorus
140mg · 20% DV
Potassium ⭐
558mg · 16% DV
Sodium
324mg · 14% DV
Warm mushroom salad Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
How to Burn Off Warm mushroom salad
To burn the 104 calories in 1 serving (medium) (180 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 Warm mushroom salad?
Warm mushroom salad brings lightly sautéed mushrooms together with salad ingredients and is served warm or at room temperature. It has no single place of origin: cooks adapt it to the available greens, herbs and dressing, making it at home or ordering it as a light starter or side in many cuisines.
The mushrooms are tender, gently savoury and earthy, contrasting nicely with crisp leaves and a bright dressing. Enjoy it as a light lunch, or serve it alongside grilled food, grains or beans; it also works well as part of a Mediterranean-style meal. It offers fibre and potassium while remaining relatively low in calories. For a lighter version, use just enough oil to sauté the mushrooms and keep the dressing simple.
How Nutritious Is Warm mushroom salad?
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 Warm mushroom salad 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 Warm mushroom salad Contain Allergens?
No known major allergens
Which Diets Is Warm mushroom salad Good For?
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
Warm mushroom salad Fat Profile
SATURATED
0.81g
MONOUNSATURATED
2.43g
POLYUNSATURATED
1.19g
Omega 6:3 ratio 16:1
Above the ideal 4:1 (16:1).
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Nutrition data compiled from USDA FoodData Central and scientific sources.