Mushroom Nutrition Compared: Protein, Calories, Vitamin D
Pick the mushrooms you want to compare, from shiitake to white button, and a portion size. You get calories, protein, fiber, potassium, vitamin D and water side by side, each row from USDA FoodData Central. Every figure describes the raw mushroom, so the table compares what you buy before any cooking changes it.
Most protein in this set
Oyster: 3.3 g protein
per 100 g raw, from USDA FoodData Central
| Per 100 g raw | Energy kcal | Protein g | Fiber g | Potassium mg | Vitamin D µg | Water g |
|---|---|---|---|---|---|---|
| Oyster FDC 168580 |
33 | 3.3 | 2.3 | 420 | 0.7 | 89.2 |
| White button FDC 169251 |
22 | 3.1 | 1 | 318 | 0.2 | 92.4 |
| Shiitake FDC 169242 |
34 | 2.2 | 2.5 | 304 | 0.4 | 89.7 |
| Portabella FDC 169255 |
22 | 2.1 | 1.3 | 364 | 0.3 | 92.8 |
Bold marks the highest value in each column. Raw values, SR Legacy data, published 2019-04-01.
How it works
Where the numbers come from
Each row is a USDA FoodData Central entry for the raw mushroom, with its FDC number so you can look it up. The values are per 100 g, and the tool scales them to your portion by multiplying by your grams and dividing by 100. So a portion of half that weight shows half of every figure, and the method panel prints the sum for protein.
Oyster mushrooms carry the most protein in this set, at 3.31 g per 100 g in the oyster entry, and white button mushrooms follow at 3.09 g. Those amounts look small next to the water, which makes up about 89 to 93 g of every 100 g of these raw mushrooms. Most of the weight you buy is water, and that also keeps the calorie figures low.
Vitamin D is low in all four rows, from 0.2 to 0.7 µg per 100 g. Light exposure can raise it, as the vitamin D guide explains, and these rows describe ordinary raw mushrooms. Packs sold as UV-treated fall outside this table.
Species without a checked FoodData Central row stay out of the table. We never fill that gap from another source, so every number you see traces back to one FDC entry. The same rule keeps the table at four species for now.
Your portion, worked through
amount in your portion = amount per 100 g x portion (g) / 100
- Oyster: 3.31 g protein per 100 g in FoodData Central
- 3.31 x 100 / 100 = 3.31 g in your portion
- The same scaling runs down every column of the table
Limits
What this tool cannot do
- It compares food composition only and makes no health claims.
- Values are for raw mushrooms, and cooking drives off water and changes every figure per gram.
- Four species so far, the ones with a checked FoodData Central row.
- The figures describe cultivated mushrooms from the shop, and nothing here makes a wild mushroom safe to eat.
Questions
Which mushroom has the most protein?
Of these four, oyster mushrooms, at 3.31 g per 100 g raw, ahead of white button at 3.09 g, shiitake at 2.24 g and portabella at 2.11 g. Even the highest figure is small, so a normal serving adds only a few grams of protein to a meal.
Why are the calories so low?
Because raw mushrooms are mostly water. The four rows here hold between 89.2 and 92.8 g of water in every 100 g. That leaves only a few grams of solid matter in each 100 g to carry any calories.
Are UV-treated mushrooms higher in vitamin D?
Light exposure can raise vitamin D in mushrooms, and the vitamin D guide covers how. This table shows ordinary raw mushrooms only, with 0.2 to 0.7 µg per 100 g, so it does not compare UV-treated products. The label on a UV-treated pack gives that product's own figure.
Sources4
- USDA FoodData Central, Mushrooms, oyster, raw (SR Legacy 168580) Water 89.2 g, 33 kcal, protein 3.31 g, fiber 2.3 g, potassium 420 mg, vitamin D 0.70 µg per 100 g. Checked 2026-10-20.
- USDA FoodData Central, Mushrooms, white, raw (SR Legacy 169251) Water 92.4 g, 22 kcal, protein 3.09 g, fiber 1.0 g, potassium 318 mg, vitamin D 0.20 µg per 100 g. Checked 2026-10-20.
- USDA FoodData Central, Mushrooms, shiitake, raw (SR Legacy 169242) Water 89.7 g, 34 kcal, protein 2.24 g, fiber 2.5 g, potassium 304 mg, vitamin D 0.40 µg per 100 g. Checked 2026-10-20.
- USDA FoodData Central, Mushrooms, portabella, raw (SR Legacy 169255) Water 92.8 g, 22 kcal, protein 2.11 g, fiber 1.3 g, potassium 364 mg, vitamin D 0.30 µg per 100 g. Checked 2026-10-20.