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White Mushroom (Raw) Calories
Low calorie, good protein source, contains B vitamins and selenium
CALORIES
GI
POTASSIUM
FIBER
White Mushroom (Raw) Nutrition Facts
Selected: 100 g
22
KCAL / 100G
Carbs
3.3g
· 47%
Protein
3.1g
· 44%
Fat
0.3g
· 9%
Fiber
1g
White Mushroom (Raw) Vitamins & Minerals
Vitamins
Biotin
16µg · 53% DV
B2
0.4mg · 31% DV
B5
1.5mg · 30% DV
B3
3.6mg · 23% DV
Minerals
Selenium
9µg · 16% DV
Phosphorus
86mg · 12% DV
Zinc
1mg · 9% DV
Potassium ⭐
318mg · 9% DV
White Mushroom (Raw) Glycemic Index
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
Is White Mushroom (Raw) 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 White Mushroom (Raw) Contain Allergens?
No known major allergens
Which Diets Is White Mushroom (Raw) 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
White Mushroom (Raw) Fat Profile
SATURATED
0.05g
MONOUNSATURATED
0.01g
POLYUNSATURATED
0.08g
Omega 6:3 ratio 7:1
Above the ideal 4:1 (7:1).
Foods Similar to White Mushroom (Raw)
White Mushroom (Raw) — Frequently Asked Questions
Can white mushrooms be eaten raw, or are they better cooked?
Yes, they can be eaten raw and are common in salads and sandwiches. Cooking softens the texture, deepens the flavor, and may make them easier for some people to digest.
Should white mushrooms be washed or just wiped clean?
If they are visibly dirty, rinse them briefly and dry them right away; soaking can make them waterlogged. If they are only lightly soiled, wiping with a damp cloth or brushing is usually enough.
How long do raw white mushrooms keep in the fridge?
Whole mushrooms usually keep better for a few days than sliced ones. If they become slimy, develop dark wet spots, or smell strongly unpleasant, they should be discarded.
Can raw white mushrooms be frozen?
Yes, but they freeze best after a quick sauté or brief cooking first. Freezing them raw can leave them softer and wetter after thawing.
How can I stop white mushrooms from turning brown after cutting?
Try to cut them close to serving or cooking time rather than far in advance. Storing them in a sealed container and limiting air exposure can also slow browning.
What foods pair well with raw or cooked white mushrooms?
They pair well with eggs, leafy greens, yogurt-based sauces, garlic, onion, chicken, legumes, and grains. Their savory umami taste helps add depth to both meat-based and plant-based meals.
Are white mushrooms good before or after a workout?
On their own, they are usually too light to be a full pre- or post-workout choice. They work better as part of a meal with foods that provide more substantial protein or carbohydrate, depending on your goal.
Is it okay to eat white mushrooms at night?
For most people, yes. But if you are prone to indigestion or bloating, a simpler cooked preparation may feel more comfortable than a large raw portion late in the evening.
Can white mushrooms replace meat in a meal?
They can replace some of meat’s texture and savory flavor in certain dishes, but they are not a direct nutritional substitute. If you use them instead of meat, it often helps to include another protein-rich food in the meal.
Who should be more careful with raw white mushrooms?
People with sensitive digestion, weakened immunity, older adults, and pregnant individuals may prefer them cooked rather than raw. Anyone with a mushroom allergy or intolerance should avoid them.
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Nutrition data compiled from USDA FoodData Central and scientific sources.