Protein in White Mushrooms: How Much per 100g and per Portion
Raw white mushrooms contain 1.0g of protein per 100g. While this is a low amount by weight, they are very low in calories, providing 14.3g of protein for every 100 kcal you eat. This makes them one of the most protein-dense vegetables available when measured per calorie.
CoFID 13-505 · Mushrooms, white, raw
What the numbers say
- High protein per calorie. White mushrooms provide 14.3g of protein per 100 kcal. Over half of their energy (57%) comes from protein, which is very high for any food.
- Low in fat, sugar and salt. According to UK front-of-pack labelling guidance, white mushrooms are rated ‘low’ (green) for fat, saturated fat, sugars, and salt content per 100g.
- Fibre content. A 100g amount of raw white mushrooms contains 0.7g of dietary fibre.
- Low absolute protein. With 1.0g of protein per 100g, mushrooms provide just 2% of the UK daily Reference Intake for protein.
White Mushrooms macros per 100g
| Per 100g | Amount | % RI | Colour |
|---|---|---|---|
| Energy | 7 kcal 29 kJ |
0% | – |
| Protein | 1g | 2% | – |
| Fat | 0.2g | 0% | low |
| of which saturates | 0g | 0% | low |
| Carbohydrate | 0.3g | 0% | – |
| of which sugars | 0.3g | 0% | low |
| Fibre | 0.7g | – | – |
| Salt | 0.01g | 0% | low |
% RI is the share of the adult reference intake used on UK food labels (protein 50g, energy 2,000 kcal). Label colour applies the FSA front-of-pack bands for fat, saturates, sugars and salt per 100g. “Trace” means CoFID reports only a trace amount.
Protein in white mushrooms by amount
| Amount | Protein | kcal | Carbs | Fat |
|---|---|---|---|---|
| 80g | 0.8g | 6 | 0.2g | 0.2g |
| 100g | 1g | 7 | 0.3g | 0.2g |
| 150g | 1.5g | 10 | 0.4g | 0.3g |
Example amounts for comparison, not recommended portions. Weigh your own serving, and note that 80g is one of your 5 A Day for vegetables and fruit.
Amount of white mushrooms for 20g or 30g of protein
- To get a significant 20g of protein from mushrooms alone, you would need to consume 2000g (2kg) of the raw vegetable, which would provide 140 kcal.
- Hitting a 30g protein target would require eating 3000g (3kg) of raw mushrooms, containing 210 kcal.
- This data is for raw mushrooms. As they lose a lot of water during cooking, their weight reduces significantly, so always weigh them raw for accurate tracking.
How it compares with other vegetables and fruit
Compared to other foods, the protein content of white mushrooms is low by weight. They rank last out of 137 foods on this site for protein per 100g, and also last within the vegetables and fruit group. However, their protein density per calorie tells a different story. They rank 35th among all foods and 2nd in their group for protein per 100 kcal. This means they provide more protein for their energy content than other vegetables like broccoli (12.6g per 100 kcal), asparagus (11.6g), and spinach (11.2g), despite these vegetables having more protein per 100g.
| Per 100g | Protein | kcal | Protein per 100 kcal |
|---|---|---|---|
| White Mushrooms | 1g | 7 | 14.3g |
| Broccoli | 4.3g | 34 | 12.6g |
| Asparagus | 2.9g | 25 | 11.6g |
| Spinach | 2.8g | 25 | 11.2g |
| Curly Kale | 3.4g | 33 | 10.3g |
Quick answers
Are white mushrooms a good source of protein?
By weight, white mushrooms are low in protein, with only 1.0g per 100g. However, because they are extremely low in calories, they are considered very protein-dense, with most of their energy coming from protein.
How much protein is in an 80g portion of mushrooms?
An 80g amount of raw white mushrooms provides 0.8g of protein and 6 kcal. A larger 150g amount contains 1.5g of protein.
How do mushrooms compare to green vegetables for protein?
Per calorie, raw white mushrooms have more protein than broccoli, spinach, or asparagus. However, per 100g, these green vegetables all contain more protein than mushrooms do.
When to speak to a GP or dietitian
- If tracking protein or calories starts to feel stressful or takes over your day, talk to your GP. Our safety note lists support services.