Mushrooms, white button (raw)
Gives mince dishes a meaty texture, so you can use less meat on a cut.
1 Amount
How it fits your macros
Get your daily targets with the macro calculator to see what share of your day this portion covers.
Mushrooms, white button for gym-goers
Per 100 g, mushrooms, white button (raw) provides 22 kcal, 3.1 g protein, 3.3 g carbohydrate (1 g fiber, 2 g sugars) and 0.3 g fat (0 g saturated). At 14.1 g of protein per 100 kcal, it ranks among the most protein-dense foods, which helps a lot when calories are tight on a cut.
A typical serving (1 cup sliced, about 70 g) comes to roughly 15 kcal and 2.2 g protein.
These are typical averages. Brand, variety, ripeness and cooking method all shift the numbers, so weigh food in the same state (raw or cooked) as the entry you log.
About Mushrooms, white button
White button mushrooms are fungi, not true vegetables. Raw, they have about 22 kcal per 100 g, more protein than most vegetables in this category and a good amount of potassium. They're also one of the few plant foods with any vitamin D, though only a little unless they've been exposed to UV light.
In a gym diet
Mushrooms give dishes a savory, meaty depth. That's why lifters on a cut swap part of the ground beef in bolognese, chili or burgers for chopped mushrooms: same portion and texture, fewer calories and less fat. They fit breakfasts, stir-fries and sauces at any time of day. The protein is a nice extra, nowhere near enough to be a main source.
Preparation and cooking
Mushrooms lose a big share of their weight as water when cooked, so a full pan shrinks to a small portion; weigh them raw to match this entry. They soak up oil like a sponge. Dry-fry them first until they release their liquid, then add a little fat for flavor. Wipe or quickly rinse them just before cooking instead of soaking.
Buying and storage
Choose firm, dry mushrooms with closed caps and no slimy patches. Store them in a paper bag in the fridge so moisture can escape, and use them within about five days.
Things to watch
Eat only cultivated or properly identified mushrooms. Foraging wild ones without expert knowledge carries a real risk of poisoning. Some sources suggest cooking button mushrooms rather than eating large amounts raw, and cooking makes them easier to digest anyway.
Meal ideas
- Blended burger: half lean beef, half finely chopped mushrooms, grilled and served in a whole-grain bun.
- Garlic mushrooms and spinach on toast with two poached eggs.
- Chicken and mushroom stir-fry with oyster sauce, broccoli and rice noodles.
Nutrient highlights
None of the tracked vitamins and minerals reaches 10% of the Daily Value per 100 g, so you're eating it mainly for its macros.
How it ranks among 19 Vegetables
| Protein per 100 kcal | 14.1 g | #1 of 19 |
| Protein per 100 g | 3.1 g | #5 of 19 |
| Fiber per 100 g | 1 g | #17 of 19 |
| Lowest calories per 100 g | 22 kcal | #6 of 19 |
Ranked within this category of the gym.diet food database (1 = best for that measure).
Similar foods
Source
Approximate per-100 g values compiled from USDA FoodData Central (SR Legacy / Foundation Foods), rounded. Daily Values are the U.S. FDA reference amounts for adults (2,000 kcal diet).
Frequently asked questions
How many calories are in mushrooms, white button?
Mushrooms, white button (raw) has about 22 kcal per 100 g, or roughly 15 kcal per 1 cup sliced (70 g).
How much protein is in mushrooms, white button?
About 3.1 g of protein per 100 g and 2.2 g per 1 cup sliced. That works out to 14.1 g per 100 kcal, so it's a very protein-dense food.
Is mushrooms, white button good for cutting or bulking?
With this much protein per calorie, it's especially useful when cutting, and it works in any phase.
Are mushrooms a good source of vitamin D?
Regular button mushrooms have only a little. Mushrooms exposed to UV light, sometimes sold as high in vitamin D, can contain much more, so check the label if that's why you're buying them.
Do mushrooms count as protein?
They have more protein than most vegetables, but a typical serving still gives only a few grams. Treat them as a vegetable that adds flavor and volume, not a replacement for meat, fish, dairy or legumes.
Nutrition Facts
* The % Daily Value 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 approximate.