💡 Quick Answer
100 g of fresh button mushrooms has 3.7 g of protein and 28 kcal (IFCT 2017); USDA lists 3.1 g and 22 kcal for raw white mushrooms. A 200 g pack has about 6.2 g of protein. Mushrooms are low in protein per 100 g because they are about 90 percent water, but they are very low in calories.
- 1 cup of sliced raw (70 g): 2.2 g protein, 15 kcal.
- Boiled, 1 cup (156 g): 3.4 g protein, 44 kcal.
- Dried oyster mushrooms: 19 g protein per 100 g dry, because the water is gone.
Portion calculator
100 g of mushroom, white, raw (USDA) ≈ 3.1 g protein · 22 kcal
Scaled from the figures on this page. Brands and recipes vary.
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Mushrooms are sold as a "protein vegetable" in many Indian homes, especially for vegetarians. The truth is more modest: fresh mushrooms have around 3 to 4 g of protein per 100 g, which is more than most vegetables and far less than paneer, soya or dal. They earn their place for very low calories, a meaty texture and potassium. This page gives the numbers for each type and each common quantity, so you can decide where mushrooms fit in a protein plan.
Mushroom Protein and Calories per 100 g
| Mushroom (100 g) | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Button mushroom, fresh (IFCT 2017) | 100 g | 28 kcal | 3.7 g | 5.1 g | 0.4 g | 3.1 g |
| Mushroom, white, raw (USDA) | 100 g | 22 kcal | 3.1 g | 3.3 g | 0.3 g | 1.0 g |
| Mushroom, white, boiled and drained (USDA) | 100 g | 28 kcal | 2.2 g | 5.3 g | 0.5 g | 2.2 g |
| Shiitake mushroom, fresh (IFCT 2017) | 100 g | 58 kcal | 3.2 g | 12.0 g | 0.8 g | 3.0 g |
| Chicken mushroom, fresh (IFCT 2017) | 100 g | 21 kcal | 1.8 g | 4.8 g | 0.2 g | 2.0 g |
| Oyster mushroom, dried (IFCT 2017) | 100 g | 244 kcal | 19.0 g | 72.2 g | 2.9 g | 39.1 g |
Source: IFCT 2017 (ICMR-NIN), J001 to J004 (carbohydrate shown is available carbohydrate plus fibre; energy converted from kJ) and USDA FoodData Central (SR Legacy), IDs 169251 and 169252.
IFCT 2017 lists fresh button mushroom at 3.7 g of protein, 3.1 g of fibre and 28 kcal per 100 g, and USDA's white mushroom at 3.1 g and 22 kcal. Shiitake has 3.2 g and 58 kcal because it holds less water. The dried oyster mushroom in IFCT shows what happens when water is removed: 19 g of protein and 244 kcal per 100 g, similar to a pulse. A packet of dried mushrooms rehydrated gives back the fresh figures, so do not log dried weight against a fresh entry. Boiled mushrooms show 2.2 g protein per 100 g because they absorb water, so use the boiled row only for boiled weight.
Mushroom Protein by Portion: Pack, Cup and Piece
| Portion | Weight | Calories | Protein | Carbs | Fat | Fibre |
|---|---|---|---|---|---|---|
| Raw button mushrooms, 100 g | 100 g | 28 kcal | 3.7 g | 5.1 g | 0.4 g | 3.1 g |
| Raw white mushrooms, 1 medium | 1 medium (18 g) | 4 kcal | 0.6 g | 0.6 g | 0.1 g | 0.2 g |
| Raw white mushrooms, 5 medium | 5 medium (90 g) | 20 kcal | 2.8 g | 2.9 g | 0.3 g | 0.9 g |
| Raw white mushrooms, 1 cup sliced | 1 cup, pieces or slices (70 g) | 15 kcal | 2.2 g | 2.3 g | 0.2 g | 0.7 g |
| Raw white mushrooms, 200 g pack | 200 g (a typical pack) | 44 kcal | 6.2 g | 6.5 g | 0.7 g | 2.0 g |
| Boiled mushrooms, 1 cup | 1 cup, boiled (156 g) | 44 kcal | 3.4 g | 8.3 g | 0.7 g | 3.4 g |
| Raw white mushrooms, 250 g | 250 g | 55 kcal | 7.7 g | 8.2 g | 0.8 g | 2.5 g |
Source: IFCT 2017 (ICMR-NIN) for the first row; USDA FoodData Central (SR Legacy) for the others, with USDA's weights per mushroom and per cup.
A typical 200 g pack of button mushrooms gives about 6.2 g of protein and 44 kcal. A cup of raw slices (70 g) has 2.2 g of protein, and a cup of boiled mushrooms (156 g) 3.4 g. One medium mushroom has well under 1 g. That puts mushrooms in a supporting role: a mushroom sabzi made from a whole 250 g pack gives about 7.7 g of protein for 55 kcal before oil.
Are Mushrooms a Good Protein Source?
Not on their own. To reach 20 g of protein from fresh mushrooms you would need about 550 g, a large amount of food for few calories and little else. Their protein is reasonable in quality but the amount is small. Mushrooms make sense as a bulk-and-flavour vegetable that you combine with real protein: paneer, tofu, eggs, soya or dal. A mushroom and paneer bhurji, for example, adds the mushroom's potassium and fibre to the paneer's protein. See protein in paneer and tofu protein per 100g for the numbers.
Calories, Fibre and Potassium
At 28 kcal per 100 g, mushrooms are among the lowest-calorie foods you can eat, so they suit weight-loss plans. IFCT lists 318 mg of potassium per 100 g of button mushroom, comparable to a banana by weight, and 3.1 g of fibre. Vitamin B12 is almost absent, so mushrooms do not replace animal foods for B12; see vitamin B12 rich foods. Calories rise with what you cook them in: mushrooms soak up oil and butter, so a 250 g pack stir-fried in a tablespoon of oil gains about 120 kcal.
Cooking Mushrooms for Best Results
- Do not soak: wipe or rinse briefly, because mushrooms absorb water and turn rubbery.
- Cook on high heat in a dry pan first to release water, then add oil and spices.
- Pair with protein: add paneer, eggs or tofu to make the dish a real protein meal; the palak paneer bowl is a template.
- Eat cooked: raw mushrooms contain compounds that cooking reduces, so cook them through.
- Buy from reliable sources and never forage wild mushrooms without expert help.
Plan your daily protein with the protein calculator and browse the nutrition hub for other foods. Our 30 high-protein vegetarian Indian foods list shows which foods carry most of the protein in a vegetarian day.
Frequently Asked Questions
How much protein is in 100 g of mushroom?
Button mushrooms have 3.7 g of protein per 100 g (IFCT 2017) and white mushrooms 3.1 g (USDA). Shiitake has 3.2 g.
How much protein is in a 200 g pack of mushrooms?
About 6.2 g of protein and 44 kcal for raw white mushrooms.
How many calories are in 100 g of mushrooms?
28 kcal for button mushrooms (IFCT 2017) and 22 kcal for raw white mushrooms (USDA).
Do mushrooms have more protein than paneer?
No. Paneer has about 19 g of protein per 100 g (IFCT 2017), many times more than fresh mushrooms.
Do dried mushrooms have more protein?
Per 100 g dry weight, yes: dried oyster mushroom has 19 g in IFCT 2017, but that weight rehydrates into several times more fresh mushroom, so the protein per serving is similar.
Are mushrooms good for weight loss?
Yes, they are filling and very low in calories. Cooking oil is where the calories come from, so measure it.
Sources: IFCT 2017 (ICMR-National Institute of Nutrition): button mushroom (J001), chicken mushroom (J002), shiitake (J003), oyster mushroom dried (J004) and potassium; USDA FoodData Central (SR Legacy): white mushrooms raw (169251) and boiled (169252) with portion weights; paneer protein of 18.9 g per 100 g is IFCT code L003. Values are typical, not lab results.
Hitting your protein target on an Indian diet is easier when you can see it: UltraFit360 logs meals from a photo and tracks protein against your goal. Work out your number with the protein calculator.
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