Calories in Mushrooms, white
22 calories per 100g (100g)
Raw white mushrooms are one of the lowest-calorie foods you can add to your plate — just 22 calories per 100 grams. A typical whole mushroom (about 18g) contains only 4 calories, making them an incredibly weight-friendly food. They also deliver a solid 3.09g of protein per 100g, which is notably high for a vegetable.
Calories by Portion Size
| Portion | Weight | Calories |
|---|---|---|
| 1 small mushroom (approx. 15g) | 15g | 3 |
| 1 medium mushroom (approx. 18g) | 18g | 4 |
| 1 large mushroom (approx. 28g) | 28g | 6 |
| 1 cup, whole (approx. 96g) | 96g | 21 |
| 1 cup, sliced (approx. 70g) | 70g | 15 |
| ½ cup, sliced (approx. 35g) | 35g | 8 |
| 100g (USDA standard serving) | 100g | 22 |
| 1 lb / 454g (whole package) | 454g | 100 |
Protein
3.09g
56% of calories
Carbs
3.26g
59% of calories
Fat
0.34g
14% of calories
How does this compare?
Compared to other vegetables, raw white mushrooms are extremely low in calories — similar to raw spinach (23 cal/100g) and celery (14 cal/100g), and far lighter than starchy vegetables like corn (86 cal/100g) or peas (81 cal/100g). They're a great volume-eating option when you want a filling, savory food without a significant calorie cost.
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- 1.
Use sliced raw white mushrooms as a base or bulk-up ingredient in salads — a full cup adds only 15 calories while increasing volume and satiety.
- 2.
Swap out higher-calorie ingredients like croutons or shredded cheese with mushrooms to cut calories without shrinking your portion size.
- 3.
Mushrooms are about 92% water, so they're very filling relative to their calorie count — eating them raw preserves that water content and keeps calories at their lowest.
- 4.
Watch calorie additions like butter, oil, or creamy sauces when cooking — while mushrooms themselves are near-zero-fat, these additions can multiply the calorie count quickly.
- 5.
A 100g serving provides 3.09g of protein and 1g of fiber for only 22 calories, making them one of the most nutrient-dense, low-calorie foods available.
Common Questions About Calories in Mushrooms, white
How many calories are in a cup of raw white mushrooms?
One cup of whole raw white mushrooms (approximately 96g) contains about 21 calories. If sliced, a cup is closer to 70g and contains roughly 15 calories.
Are raw white mushrooms good for a low-calorie diet?
Yes. At just 22 calories per 100g, raw white mushrooms are one of the most calorie-efficient foods available. They also provide 3.09g of protein and 1g of fiber, helping you feel full without a large calorie investment.
How many calories are in a single raw white mushroom?
A medium raw white mushroom weighs about 18g and contains approximately 4 calories. A large mushroom at around 28g has about 6 calories.
Do raw mushrooms have more or fewer calories than cooked mushrooms?
Raw mushrooms have fewer calories per cup than cooked, because cooking reduces their water content and shrinks their size — meaning you fit more mushroom mass (and thus more calories) into the same measured volume. The calories per gram remain the same either way.