Mushrooms, white vs Spinach
Side-by-side nutrition comparison per serving. See which fits your goals better.
Mushrooms and spinach are both ultra-low-calorie foods that punch well above their weight nutritionally. Mushrooms deliver just 22 calories per 100g with 3.09g protein and 3.26g carbs. Spinach provides 23 calories with 2.86g protein and 3.63g carbs. Both are essentially free foods from a caloric perspective.
Mushrooms bring something almost no other food can: vitamin D. Mushrooms exposed to UV light (and some specialty varieties) are one of the only non-animal food sources of vitamin D, a nutrient most people are deficient in. They also contain unique beta-glucans that support immune function. Spinach counters with iron, folate, magnesium, and vitamin K in quantities mushrooms cannot match.
Culinary synergy makes the comparison somewhat moot — mushrooms and spinach are better together than apart. Sauteed mushrooms and wilted spinach appear in omelets, pasta dishes, grain bowls, and stir-fries worldwide because their flavors complement each other. Mushrooms provide umami depth while spinach adds earthiness and color.
Pro tip
Saute sliced mushrooms in a dry pan over high heat until they release their liquid and turn golden — about 5 minutes. Only then add a touch of oil and wilted spinach. Starting mushrooms dry prevents them from becoming soggy, and the reduced liquid concentrates their umami flavor.
Quick Verdict
Best for weight loss
Mushrooms, white
Best for muscle gain
Mushrooms, white
Best for low-carb
Mushrooms, white
Macro Comparison
Mushrooms, white: 100g (100g) | Spinach: 100g (100g)
22
Mushrooms, white
23
Spinach
3.09g
Mushrooms, white
2.86g
Spinach
3.26g
Mushrooms, white
3.63g
Spinach
0.34g
Mushrooms, white
0.39g
Spinach
Protein Efficiency
What percentage of calories come from protein — higher is better for staying lean.
56%
Mushrooms, white
50%
Spinach
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| Nutrient | Mushrooms, white | Spinach |
|---|---|---|
| Calories | 22 | 23 |
| Protein | 3.1g | 2.9g |
| Carbs | 3.3g | 3.6g |
| Fat | 0.3g | 0.4g |
| Fiber | 1g | 2.2g |
| Sugar | 1.98g | 0.42g |
| Sodium | 5mg | 79mg |
| Cholesterol | 0mg | 0mg |
| Saturated Fat | 0.05g | 0.06g |
| Potassium | 318mg | 558mg |
| Vitamin A | 0mcg | 469mcg |
| Vitamin C | 2.1mg | 28.1mg |
| Calcium | 3mg | 99mg |
| Iron | 0.5mg | 2.71mg |
Which Should You Choose?
For weight loss
Choose Mushrooms, white. With 22 calories and 3.09g protein, it gives you more protein per calorie — keeping you full while cutting calories.
For muscle gain
Choose Mushrooms, white. Mushrooms, white delivers 3.09g protein per serving — 0.2g more than Spinach.
For low-carb diets
Choose Mushrooms, white with 3.26g carbs per serving.
Ultra-low-calorie vegetables like mushrooms and spinach let you add volume to any meal without meaningful caloric cost. Sunn tracks your vegetable intake and helps you build the habit of adding these free foods to every plate.
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Take the free quizCommon Questions
Is Mushrooms, white or Spinach better for weight loss?
For weight loss, Mushrooms, white is the better choice. Mushrooms, white has 22 calories and 3.09g protein per serving, while Spinach has 23 calories and 2.86g protein. Lower calories with higher protein helps you stay full while eating fewer calories.
Which has more protein, Mushrooms, white or Spinach?
Mushrooms, white has more protein per serving. Mushrooms, white provides 3.09g and Spinach provides 2.86g of protein.
Can I eat both mushrooms, white and spinach together?
Yes! Combining mushrooms, white and spinach gives you 45 calories and 5.949999999999999g protein. This combination can work well as part of a balanced meal.