White mushrooms nutrition facts

White mushrooms (1 cup, pieces or slices, 70 g) has 15 calories, 2 g protein, 1.2 g fiber, 0.3 g fat. It is an excellent source of copper (30% DV), selenium (26% DV), riboflavin (24% DV) and a good source of niacin.

Copper 30% DV Selenium 26% DV Riboflavin 24% DVPantothenic acid 21% DVNiacin 17% DV

#89 of 91 foods for vitamin B12

Nutrition Facts

Serving size1 cup, pieces or slices (70 g)

Calories15

Total Fat 0.3g0.3%

Saturated Fat 0g0.2%

Trans Fat 0g

Cholesterol 0mg0%

Sodium 5mg0.2%

Total Carbohydrate 2.9g1%

Dietary Fiber 1.2g4.3%

Total Sugars 1.4g

Protein 2g4%

Vitamin D 0.02µg0.1%

Calcium 4mg0.3%

Iron 0.2mg0.9%

Potassium 261mg5.6%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Values from USDA FoodData Central; label rounding rules are not applied.

Calorie breakdown

■ Protein 37%
■ Fat 11%
■ Carbohydrate 52%

Share of calories by the 4-9-4 Atwater factors; the centre shows USDA's calorie value.

Scores

Nutrient density (NRF9.3)

Nine nutrients to encourage minus three to limit, per 100 kcal. Whole foods range from about −60 to 600; leafy greens score highest.

-1.5

Inflammatory profile strongly anti-inflammatory

Lower is more anti-inflammatory. Percentile 12 among 1,677 whole foods, from Dietary Inflammatory Index weights applied to this food's nutrients per 100 kcal.

All nutrients in white mushrooms

Nutrient	Per 1 cup, pieces or slices	% Daily Value
Macronutrients
Calories	15 kcal	0.8%
ProteinF	2 g	4%
Total fatF	0.3 g	0.3%
CarbohydrateF	2.9 g	1%
FiberF	1.2 g	4.3%
Sugars	1.4 g	no DV
Fats
Saturated fat	0 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.1 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.11 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	1.5 mg	1.6%
Thiamin (B1)F	0.05 mg	3.8%
Riboflavin (B2)F	0.31 mg	24%
Niacin (B3)F	2.7 mg	17%
Pantothenic acid (B5)	1.05 mg	21%
Vitamin B6F	0.05 mg	3.2%
Folate (DFE)F	24 µg	6.1%
Vitamin B12	0.03 µg	1.2%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.01 mg	0%
Vitamin DF	0.02 µg	0.1%
Vitamin K	0 µg	0%
Choline	12 mg	2.2%
Minerals
SodiumF	5 mg	0.2%
CalciumF	4 mg	0.3%
IronF	0.2 mg	0.9%
MagnesiumF	7 mg	1.7%
PhosphorusF	65 mg	5.2%
PotassiumF	261 mg	5.6%
ZincF	0.4 mg	3.3%
CopperF	0.27 mg	30%
ManganeseF	0.04 mg	1.6%
SeleniumF	14 µg	26%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	64 g	no DV
Amino acids
TryptophanF	0.334 g	no DV
ThreonineF	0.986 g	no DV
IsoleucineF	0.806 g	no DV
LeucineF	1.315 g	no DV
LysineF	1.191 g	no DV
MethionineF	0.259 g	no DV
PhenylalanineF	0.783 g	no DV
ValineF	1.738 g	no DV
HistidineF	0.459 g	no DV

Nutrient	Per 100 g	% Daily Value
Macronutrients
Calories	22 kcal	1.1%
ProteinF	2.9 g	5.8%
Total fatF	0.4 g	0.5%
CarbohydrateF	4.1 g	1.5%
FiberF	1.7 g	6.1%
Sugars	2 g	no DV
Fats
Saturated fat	0.1 g	0.2%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0.2 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.16 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	2.1 mg	2.3%
Thiamin (B1)F	0.07 mg	5.4%
Riboflavin (B2)F	0.44 mg	34%
Niacin (B3)F	3.9 mg	24%
Pantothenic acid (B5)	1.5 mg	30%
Vitamin B6F	0.08 mg	4.5%
Folate (DFE)F	35 µg	8.7%
Vitamin B12	0.04 µg	1.7%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0.01 mg	0.1%
Vitamin DF	0.02 µg	0.1%
Vitamin K	0 µg	0%
Choline	17 mg	3.1%
Minerals
SodiumF	6 mg	0.3%
CalciumF	5 mg	0.4%
IronF	0.2 mg	1.3%
MagnesiumF	10 mg	2.4%
PhosphorusF	93 mg	7.4%
PotassiumF	373 mg	7.9%
ZincF	0.5 mg	4.6%
CopperF	0.39 mg	43%
ManganeseF	0.05 mg	2.3%
SeleniumF	20.1 µg	36%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	92 g	no DV
Amino acids
TryptophanF	0.477 g	no DV
ThreonineF	1.408 g	no DV
IsoleucineF	1.152 g	no DV
LeucineF	1.878 g	no DV
LysineF	1.702 g	no DV
MethionineF	0.37 g	no DV
PhenylalanineF	1.118 g	no DV
ValineF	2.483 g	no DV
HistidineF	0.655 g	no DV

Nutrient	Per 1 oz (28 g)	% Daily Value
Macronutrients
Calories	6 kcal	0.3%
ProteinF	0.8 g	1.6%
Total fatF	0.1 g	0.1%
CarbohydrateF	1.2 g	0.4%
FiberF	0.5 g	1.7%
Sugars	0.6 g	no DV
Fats
Saturated fat	0 g	0.1%
Trans fat	0 g	no DV
Monounsaturated fat	0 g	no DV
Polyunsaturated fat	0 g	no DV
Omega-3 (ALA+EPA+DHA)	0 g	no DV
Omega-6 (linoleic)	0.05 g	no DV
Cholesterol	0 mg	0%
Vitamins
Vitamin C	0.6 mg	0.7%
Thiamin (B1)F	0.02 mg	1.5%
Riboflavin (B2)F	0.13 mg	9.7%
Niacin (B3)F	1.1 mg	6.9%
Pantothenic acid (B5)	0.42 mg	8.5%
Vitamin B6F	0.02 mg	1.3%
Folate (DFE)F	10 µg	2.5%
Vitamin B12	0.01 µg	0.5%
Vitamin A (RAE)	0 µg	0%
Vitamin E	0 mg	0%
Vitamin DF	0.01 µg	0%
Vitamin K	0 µg	0%
Choline	5 mg	0.9%
Minerals
SodiumF	2 mg	0.1%
CalciumF	2 mg	0.1%
IronF	0.1 mg	0.4%
MagnesiumF	3 mg	0.7%
PhosphorusF	26 mg	2.1%
PotassiumF	106 mg	2.2%
ZincF	0.1 mg	1.3%
CopperF	0.11 mg	12%
ManganeseF	0.02 mg	0.7%
SeleniumF	5.7 µg	10%
Carotenoids
Beta-carotene	0 µg	no DV
Lycopene	0 µg	no DV
Lutein + zeaxanthin	0 µg	no DV
Other
Caffeine	0 mg	no DV
WaterF	26 g	no DV
Amino acids
TryptophanF	0.135 g	no DV
ThreonineF	0.399 g	no DV
IsoleucineF	0.327 g	no DV
LeucineF	0.532 g	no DV
LysineF	0.483 g	no DV
MethionineF	0.105 g	no DV
PhenylalanineF	0.317 g	no DV
ValineF	0.704 g	no DV
HistidineF	0.186 g	no DV

Missing nutrients were not analysed by USDA for this food; they are not zero. F marks a value updated from Foundation Foods (April 2026 analytical data). Source: USDA FoodData Central #169251 ("Mushrooms, white, raw"), Foundation Foods #1999629.

White mushrooms variants compared

Per 100 g, so preparations can be compared directly.

Variant	kcal	Protein g	Fat g	Carbs g	Fiber g	Sugars g	Potassium mg	Vit C mg	Sodium mg
White mushrooms (this page)	22	2.9	0.4	4.1	1.7	2	373	2.1	6
Portabella, grilled	29	2.8	0.3	4.7	1.9	2.3	349	0	5
Shiitake, cooked	56	1.6	0.2	14.4	2.1	3.8	117	0.3	4

Frequently asked questions

How many calories are in white mushrooms?

White mushrooms has 15 calories per 1 cup, pieces or slices (70 g), or 22 calories per 100 g, according to USDA FoodData Central.

How much protein is in white mushrooms?

2 g of protein per 1 cup, pieces or slices, which is 4% of the 50 g Daily Value.

What is white mushrooms rich in?

Per serving, white mushrooms is richest in Copper at 30% of the Daily Value, Selenium (26%), Riboflavin (B2) (24%), Pantothenic acid (B5) (21%).

Is white mushrooms healthy?

By nutrient density, white mushrooms scores 99 on the NRF9.3 index (nine nutrients to encourage minus three to limit, per 100 kcal). Its nutrient profile is strongly anti-inflammatory compared with other whole foods. See the methodology page for how both scores work; this is data, not medical advice.

More vegetables

Nutrient values are from USDA FoodData Central (SR Legacy, April 2018; Foundation Foods, April 2026) and shown per serving as described on each page. %DV uses the FDA Daily Values for adults and children aged 4 and over. This is nutrition data for general information, not medical or dietary advice; talk to a clinician or registered dietitian about your own needs. How the numbers are calculated.