MushroomVegetable
33
kcal / 100g
28
kcal / 1 RACC
2 things to watch for
Informational only, not medical advice. Always verify against the physical product label — data may be incomplete or out of date.
Nutrition Facts (per 100g)
| Nutrient | Amount | %DV |
|---|---|---|
| Energy (Atwater Specific Factors) | 32.995442kcal | — |
| Protein | 2.18g | 4% |
| Total lipid (fat) | 0.4494g | 1% |
| Carbohydrate, by difference | 6.7593g | 2% |
| Fiber, total dietary | 3.139g | 11% |
| Sodium, Na | 0.8913mg | 0% |
Vitamins & Minerals
Potassium contributes to normal functioning of the nervous system EU register →
Potassium contributes to normal muscle function EU register →
Potassium contributes to the maintenance of normal blood pressure EU register →
Niacin contributes to normal psychological function EU register →
Niacin contributes to normal energy-yielding metabolism EU register →
Niacin contributes to normal functioning of the nervous system EU register →
Niacin contributes to the maintenance of normal mucous membranes EU register →
Niacin contributes to the maintenance of normal skin EU register →
Niacin contributes to the reduction of tiredness and fatigue EU register →
Diet Compatibility
- VeganYes
Yes — Mushroom is vegan.
Based on Open Food Facts ingredient analysis. How we set this
- VegetarianYes
Yes — Mushroom is vegetarian.
Based on Open Food Facts ingredient analysis. How we set this
- Palm Oil FreeYes
Yes — Mushroom is palm oil free.
Based on Open Food Facts ingredient analysis. How we set this
- Gluten-FreeYes
Yes — Mushroom is gluten-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Dairy-FreeYes
Yes — Mushroom is dairy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Nut-FreeYes
Yes — Mushroom is nut-free.
Based on the ingredient list and allergen data recorded in Open Food Facts (covers tree nuts and peanuts). How we set this
- Soy-FreeYes
Yes — Mushroom is soy-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- Egg-FreeYes
Yes — Mushroom is egg-free.
Based on the ingredient list and allergen data recorded in Open Food Facts. How we set this
- KetoYes
Yes — Mushroom is keto-friendly (3.62 g net carbs per 100g, within the ≤10 g net carbs bar). (may not account for sugar alcohols; per-100g basis is a rougher heuristic than per-serving.)
≤5g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-CarbYes
Yes — Mushroom is low-carb (3.62 g net carbs per 100g, within the ≤15 g net carbs bar). (may not account for sugar alcohols.)
≤15g net carbs per serving — our bar, not a regulatory standard. How we set this
- Low-SugarUnclear
We can't determine whether Mushroom is low in sugar from the available data — worth a quick check against the label before you buy.
≤5g sugar per serving — our own criterion; the FDA defines none. How we set this
- High-ProteinNo
No — Mushroom is not high in protein (2.18 g protein per 100g, below the ≥10 g protein bar).
≥10g protein per serving — FDA 21 CFR 101.54 (≥20% DV). How we set this
- Low-FatYes
Yes — Mushroom is low-fat (0.4494 g fat per 100g, within the ≤3 g fat bar).
≤3g fat per serving — FDA 21 CFR 101.62. How we set this
- Low-CalorieYes
Yes — Mushroom is low-calorie (32.995442 kcal per 100g, within the ≤40 kcal bar).
≤40 kcal per serving — FDA 21 CFR 101.60. How we set this
Read the sourced research
Raw white mushrooms have about 2.3g net carbs per 100g (3.3g total carbs minus 1g fiber), well within a ketogenic diet's carb budget, per USDA data. [7]
Fresh white button mushrooms are low-FODMAP only up to about 7g — roughly one and a half mushrooms — per Monash University testing, so a normal serving is typically high-FODMAP. Oyster mushrooms and canned or brined button mushrooms are the better bet, staying low-FODMAP up to about 75g (roughly a cup). [8]
Mushrooms aren't classified as a major or priority allergen under US food-labeling law. That means they may not be clearly called out on labels, and can hide in soups, broths, sauces, risottos, or vegetarian/vegan meat substitutes. [9]
Health Benefits
A review of 17 studies from 1966 to 2020 linked about 18g of mushrooms daily with up to 45% lower cancer risk in the pooled data — an association, not a confirmed cause-and-effect link.
A Singapore cohort found people eating more than two cups of mushrooms weekly had roughly 50% lower odds of mild cognitive impairment, also just an observed association. [1]A 2019 study of 663 adults over 60 linked eating more than two mushroom servings weekly (about 3/4 cup cooked each) with a 52% lower risk of mild cognitive impairment, per Harvard's Nutrition Source. That's compared with less than one serving a week, after adjusting for factors like BMI and diabetes. [2]
In a randomized controlled trial, women who ate 100g of cooked white button mushrooms daily from before pregnancy through week 20 of gestation saw significantly lower rates of several pregnancy complications than a placebo group. That included gestational hypertension, preeclampsia, excess gestational weight gain, and gestational diabetes. [3]
A Japanese cohort study of 1,199 mother-child pairs found that mothers who ate more mushrooms during pregnancy had children with a lower risk of peer problems and low prosocial behavior at age 5. The study authors describe this as an association, not proof that mushrooms caused the difference. [4]
A small phase 1 trial of maitake mushroom extract in breast cancer patients found it had both immune-activating and immune-suppressing effects, not a one-directional effect. No mushroom-derived supplement is FDA-approved for cancer or any other medical condition. [5]
Storage & Buying Tips
Whole raw mushrooms generally keep about 4 to 7 days in the refrigerator, per Health Canada. Store them loose in a paper bag rather than a sealed container, and toss any that turn slimy or sticky. [6]
Frequently Asked Questions
Is it safe to eat mushrooms raw, or do they need to be cooked?
Eating raw button, cremini, or portobello mushrooms isn't considered acutely dangerous, and plenty of people eat them raw in salads. They do contain a compound called agaritine, which some animal studies have tied to cancer risk, though that finding is disputed and hasn't been confirmed in humans.
Cooking cuts agaritine substantially — microwaving for about a minute removes roughly 65% of it — but doesn't wipe it out completely, even with long boiling. Cooking is a reasonable extra precaution, not a strict requirement for safety. [10]
Can pregnant women eat mushrooms safely?
Yes — well-washed, fully cooked culinary mushrooms (button, shiitake, oyster, portobello, cremini) are generally considered safe in pregnancy. The main things to avoid are raw or undercooked mushrooms, due to bacterial contamination risk, and anything wild-foraged, since toxic look-alikes are a real danger.
One randomized trial found daily 100g of cooked white button mushrooms, from before conception through week 20 of pregnancy, was linked to lower rates of gestational hypertension, preeclampsia, excess weight gain, and gestational diabetes. That comparison was against a placebo group, not just an observed pattern.
A separate Japanese cohort study found children of mothers who ate more mushrooms during pregnancy had fewer peer problems and low prosocial behavior at age five. The study authors call this an association, not proof that mushrooms caused the difference. [4]
Are mushroom allergies common, and what are the symptoms?
A true IgE-mediated mushroom allergy is uncommon, but it happens — button, shiitake, oyster, portobello, and porcini are the varieties most often reported. Reactions range from mild (hives, itching, swelling of the lips or throat) to gastrointestinal (nausea, vomiting, diarrhea), and rarely something more serious like difficulty breathing or anaphylaxis.
Shiitake carries a separate, non-allergic risk too: eating it raw or undercooked can trigger an itchy, whip-like skin rash called shiitake flagellate dermatitis. It typically clears up on its own within one to two weeks. [9]
How do mushrooms synthesize vitamin D when exposed to sunlight?
Mushrooms contain ergosterol, a compound chemically similar to the one human skin uses to make its own vitamin D. UV light — sunlight or a lamp — converts that ergosterol into vitamin D2, in essentially the same reaction human skin runs on sun exposure.
This can raise a mushroom's vitamin D content roughly eightfold or more compared with unexposed mushrooms. UV-C treatment before cold storage also left mushrooms with more retained vitamin D2 by the end of storage than untreated ones, though D2 levels drift downward in the fridge either way. [11]
Do mushrooms contain purines that affect gout?
Yes, mushrooms have a moderate purine content — purines are compounds the body converts into uric acid, the driver of gout flares. Even so, mushrooms are typically recommended for people managing gout rather than restricted, since swapping a portobello "burger" for a beef patty cuts total purine, calorie, fat, and cholesterol intake.
Standard gout guidance caps daily purine intake at roughly under 400mg, but the real culprits are organ meats, certain fish and shellfish, gravies, and alcohol — not vegetables or mushrooms specifically. [12]
Is mushroom a vegetable?
Botanically, no. Mushrooms are fungi, not plants — they have no leaves, roots, or seeds, and unlike a vegetable, they don't need light to grow.
Nutritionally, though, USDA and dietitians group mushrooms with vegetables anyway, since they deliver similar things: fiber, potassium, B vitamins, selenium, and copper. That's why "vegetable" is the everyday, dietary-guidance label for mushrooms even though it isn't biologically accurate. [13]
Found in these products
None of the products in our database currently contain Mushroom.
Sources & Last Updated
Nutrition data: USDA FoodData Central, “Mushroom, beech” (Foundation, fdcId 2003603), updated 2026-08-27.
Research reviewed 2026-08-27.
- 7 health benefits of mushrooms
- The Nutrition Source - Harvard Chan School — Mushrooms • The Nutrition Source (2020-03-19)
- https://namyco.org/wp-content/uploads/2024/11/MedMushPregnanceArticle_1.pdf
- Nguyen et al., Journal of Human Nutrition and Dietetics (2026-02-25)
- Do Mushroom Supplements Boost Immunity Against Cancer? | Memorial Sloan Kettering Cancer Center
- Food safety tips for mushrooms - Canada.ca
- Mushrooms, white, raw - Nutrients - SR Legacy | USDA FoodData Central
- The IBS and SIBO Dietitian — Can You Have Mushrooms on a Low FODMAP Diet? (2025-12-15)
- New York Allergy and Sinus Centers — Mushroom Allergy (2026-06-10)
- Are Raw Mushrooms Safe to Eat? | NutritionFacts.org
- UV-C Light Increases Vitamin D in Mushrooms - agriculture.canada.ca
- Mushrooms and Gout – Mushrooms Canada
- Best Food Facts — Is the Mushroom a Vegetable? | BestFoodFacts.org (2018-02-28)