Group · Vegetables
Mushrooms
The mushroom has a place of its own on the plate: not really a vegetable in the botanical sense, it is nonetheless cooked like one and classed among vegetables for everyday use. Button mushroom, oyster mushroom, chanterelle, porcini, shiitake: there are many varieties, fresh, dried or tinned. With only 28.7 kcal per 100 g, it combines low calorie density, around 2.17 g of protein, little carbohydrate and almost no fat. Rich in water and umami flavour, it adds taste without weighing a dish down. It is a great ally in a balanced diet, popular with active people and those watching their figure for its versatility and lightness.
Macronutrient breakdown
Nutrition table per 100 g
| Calories | 29 kcal |
| Kilojoules | 120 kJ |
| Protein | 2,2 g |
| Carbohydrate | 3 g |
| Fat | 0,5 g |
| Fibre | 2,2 g |
Micronutrients per 100 g
All measured nutrients, ranked by share of the daily reference intake.
- Copper0,5 mg50 %
- Vitamin B52,16 mg36 %
- Vitamin B34,46 mg28 %
- Selenium11,9 µg22 %
- Vitamin B20,3 mg21 %
- Potassium356 mg18 %
- Iron1,74 mg12 %
- Phosphorus87 mg12 %
- Vitamin B9dietary folate equivalents18 µg
See the other 9 nutrients
- Zinc0,87 mg9 %
- Vitamin B60,1 mg7 %
- Vitamin B10,07 mg7 %
- Manganese0,12 mg6 %
- Vitamin C4 mg5 %
- Vitamin D0,2 µg4 %
- Magnesium12 mg3 %
- Calcium6 mg1 %
- Vitamin E0,01 mg0 %
Anses Ciqual 2025. Source: Anses, 2025, Ciqual food composition table
Tips
In terms of nutrition facts, the mushroom is a lightweight: its low calorie and fat content, combined with protein that is notable for a vegetable, makes it a bulking ingredient without excess. It also offers fibre, B vitamins and minerals such as potassium, phosphorus and selenium.
To prepare it well, brush it or wipe it quickly rather than soaking it, as it soaks up water. A quick, hot pan-fry with a drizzle of oil and a little garlic brings out its umami aromas without making it soggy. You can also grill it, stuff it, or add it to an omelette, a risotto, a vegetable stir-fry or a sauce. Dried varieties (porcini, shiitake) rehydrate and concentrate the flavour: remember to keep the soaking water for a fragrant stock.
- Portion: 100 to 150 g cooked, as a side or part of a main dish.
- Storage: in the fridge in a paper bag for a few days, never in a sealed plastic bag.
- Cooking: go for short, high heat to keep texture and nutrients.
For active people, the mushroom is a smart partner: very low in calories, it fills the plate when cutting while adding volume and fullness. Pair it with a source of complete protein (egg, fish, poultry) and starchy foods to replenish glycogen after training. If your goal is to gain mass, it mainly serves as a tasty side to a denser meal. You can boost your protein intake with the advice in our guide to fitness nutrition.
Vary things with other vegetables from the same vegetable family: shiitake for its woody notes, enoki mushrooms in Asian broths, or courgette for light stir-fries.
Something to watch when controlling your weight: the mushroom itself is slimming, but it is often the preparation that weighs heavy. Cream, butter, cheese or frying can quickly multiply the calories. Go for light cooking and fragrant seasonings (herbs, garlic, lemon, reduced-salt soy sauce) to enjoy all its benefits without weighing down your plate.