White mushrooms
100 g raw
22 kcal
Boiled, 100 g
23 kcal
Roasted, 100 g
26 kcal
Protein, fat and carbs per 100 g
- Protein
- 3.1 g
- Fat
- 0.3 g
- Carbs
- 3.3 g
- Fiber
- 1 g
- Sugar
- 2 g
How cooking changes it
Per 100 g of cooked food. Yield is how many grams of cooked food 100 g raw makes: grains absorb water, meat loses it, and some vitamins break down.
| Method | Yield | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|---|
| Raw | 100% | 22 kcal | 3.1 g | 0.3 g | 3.3 g |
| Boiled | 95% | 23 kcal | 3.3 g | 0.4 g | 3.4 g |
| Steamed | 97% | 23 kcal | 3.2 g | 0.4 g | 3.4 g |
| Roasted | 85% | 26 kcal | 3.6 g | 0.4 g | 3.8 g |
| Fried | 90% | 24 kcal | 3.4 g | 0.4 g | 3.6 g |
Vitamins and minerals per 100 g
Percent of the daily value for an adult woman aged 19–50. The calculator works out your own.
| Nutrient | Amount | % DV |
|---|---|---|
| Vitamin C | 2.1 mg | 3% |
| Vitamin D | 0.2 mcg | 1% |
| Vitamin E | 0.01 mg | 0% |
| Vitamin B1 (thiamine) | 0.08 mg | 7% |
| Vitamin B2 (riboflavin) | 0.4 mg | 36% |
| Vitamin B3 (niacin) | 3.6 mg | 26% |
| Vitamin B6 (pyridoxine) | 0.1 mg | 8% |
| Vitamin B9 (folate) | 17 mcg | 4% |
| Vitamin B12 (cobalamin) | 0.04 mcg | 2% |
| Choline | 17.3 mg | 4% |
| Calcium | 3 mg | 0% |
| Iron | 0.5 mg | 3% |
| Magnesium | 9 mg | 3% |
| Phosphorus | 86 mg | 12% |
| Potassium | 318 mg | 12% |
| Sodium | 5 mg | 0% |
| Zinc | 0.52 mg | 7% |
| Selenium | 9.3 mcg | 17% |
| Copper | 0.32 mg | 36% |
| Manganese | 0.05 mg | 3% |
How much do you need?
Work out your daily targets and log this food in your diary — cooking method included.
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Data: USDA FoodData Central, record “Mushrooms, white, raw”.