Mushroom is low in calorie and when most people think about weight management or healthy eating, mushrooms rarely take center stage. Yet, mushrooms are one of the most underrated, low-calorie, nutrient-rich foods available.

Whether they are added to salads, grilled as a side dish, or used as a meat substitute in vegetarian recipes, mushrooms offer an impressive range of health benefits while being incredibly light on calories.

In this blog post, we will explore everything you need to know about mushroom calories.

Including how many calories different types of mushrooms contain, how cooking methods affect their caloric content, and why mushrooms should become a regular part of your diet if you are aiming for weight loss or better nutrition.

What Are Mushrooms?

Before examining their caloric content, it is important to understand what mushrooms actually are.

While they are commonly treated as vegetables in culinary contexts, mushrooms are fungi.

Despite their unique classification, they have been consumed for centuries due to their rich flavor and impressive medicinal properties.

There are many types of edible mushrooms, including white button, cremini (baby bella), portobello, shiitake, oyster, and maitake.

Each variety has a distinct texture and taste, but their calorie content remains consistently low, making them ideal for low-calorie meal planning.

Types of Calories in Mushrooms

So, how many calories are found in mushrooms? The answer depends slightly on the variety, but in general, mushrooms are among the lowest-calorie whole foods one can eat.

Here is a breakdown of average caloric content for common types of mushrooms (all values based on raw mushrooms per 100 grams):

• White button mushrooms has 15 calories
• Cremini Mushrooms (Baby Bella) has 22 calories
• Portobello Mushrooms has 22–30 calories
• Shiitake Mushrooms has 34–40 calories
• Oyster Mushrooms has 33 calories
• Enoki Mushrooms has 37 calories

To put this in perspective, 100 grams of cooked white rice contains around 130 calories, while the same quantity of pasta contains approximately 150–170 calories.

Clearly, mushrooms are a low-calorie food that can help reduce overall caloric intake without compromising meal volume or satisfaction.

Are Mushrooms Nutritious?

Yes, mushrooms are not only low in calories but also nutrient-dense. They contain a variety of essential vitamins and minerals, including:

• B Vitamins: Riboflavin, niacin, and pantothenic acid, which support energy production and brain health.
• Selenium: A powerful antioxidant that contributes to immune function and cellular repair.
• Potassium: Important for blood pressure regulation and heart health.
• Vitamin D: Certain mushrooms, especially those exposed to sunlight or UV light, are rich in vitamin D, a rare trait for non-animal foods.
• Fiber: Mushrooms contain moderate fiber, which helps with digestion and satiety.

Furthermore, mushrooms contain ergothioneine, a unique antioxidant with potential anti-inflammatory properties.

This makes them an excellent choice for those looking to support long-term health through nutrition.

How Cooking Methods Affect Mushroom Calories.

Although raw mushrooms are extremely low in calories, their caloric content can change based on how they are prepared.

The mushrooms themselves remain low-calorie;

however, the ingredients used in the cooking process particularly fats can significantly increase the total calorie count of a dish. For example:

1.  Sautéing in olive oil: Adds about 119 calories per tablespoon of oil.
2. Cooking with butter: Adds approximately 100 calories per tablespoon.
3. Stuffed mushrooms with cheese or sausage: These can range from 50–100 calories per piece, depending on the filling.

To keep mushroom dishes low in calories, consider using cooking techniques such as grilling, air-frying, steaming, or roasting with minimal oil.

You can also use low-calorie flavor enhancers like garlic, herbs, vinegar, or lemon juice.

Are Mushrooms Good for Weight Loss?

Absolutely. Mushrooms are considered ideal for weight loss due to their low energy density, meaning they provide very few calories per gram of food.

This allows individuals to consume a larger portion size while keeping total caloric intake low, which helps promote satiety and reduce overall food consumption.

Mushrooms also have a meaty texture and a rich umami flavor, which makes them a satisfying substitute for higher calorie proteins.

For example, grilled portobello caps can be used in place of burger patties, and finely chopped mushrooms can replace part of the ground meat in dishes like tacos or pasta sauces.

This technique, sometimes called “The Blend,” reduces overall calories while maintaining flavor and mouthfeel.

Some research suggests that replacing higher-calorie foods with mushrooms can contribute to modest weight loss when combined with a balanced diet and regular physical activity.

Common Mistakes People Make With Mushroom Calories.

While mushrooms themselves are low in calories, several common mistakes can lead to unintended calorie increases.

1. Overusing cooking oil or butter: Sautéed mushrooms are delicious, but using too much fat can quickly double or triple the calories.
2. Dismissing portion sizes: While 100 grams of mushrooms is low in calories, many people eat them as part of larger, calorie-dense meals.
3. Assuming all mushroom dishes are healthy: Creamy mushroom soups, cheesy stuffed mushrooms, and deep-fried mushroom appetizers can be significantly higher in calories.
4. Not checking for dried mushroom calories: Dried mushrooms are more calorie-dense per gram compared to fresh due to the lack of water content.

Being mindful of preparation methods and portion sizes is key to fully benefiting from the low-calorie nature of mushrooms.

A Personal Reflection on Mushroom Benefits

Before I became more conscious of my eating habits, I did not pay much attention to mushrooms. I either picked them out of dishes or avoided them altogether.

However, after learning more about mushroom nutrition and experimenting with different cooking methods, I began to appreciate their versatility and health benefits.

Grilled portobello mushrooms marinated in balsamic vinegar became a satisfying alternative to red meat. Sliced cremini mushrooms added richness to pasta dishes without adding significant calories.

Over time, I started incorporating mushrooms into more meals, and I noticed an improvement in satiety and digestion without compromising taste.

Mushrooms have helped me enjoy larger portions without guilt, and they have played a helpful role in maintaining a healthier eating pattern.

Conclusion

To summarize, mushrooms are an incredibly low-calorie food that should not be overlooked in any healthy eating plan. With only 15 to 40 calories per 100 grams depending on.