Mushrooms are one of the lowest-sugar foods in the produce aisle, but the exact amount varies by variety — and when you're logging meals, small differences still add up over a day of tracking. This mushroom sugar per 100g calculator lets you enter any portion size (grams or ounces), pick a common mushroom type, and instantly see the total sugar in that portion, plus the per-100g value, teaspoon equivalent, and how much of the daily added-sugar limit it uses.
Whether you're following keto, monitoring carbs for diabetes, counting calories, or just curious about a mushroom's natural sugar content, this tool gives you fast, consistent nutrition numbers. It's also handy for meal prep and recipe scaling: paste a measured quantity, and get an accurate sugar figure for your serving or entire batch. Just select a mushroom type, enter your portion, and hit calculate.
🍄 Mushroom Type
📏 Portion Size
How to Use This Tool
Use the calculator as a quick nutrition lookup during meal prep, diet logging, or recipe building. Start by selecting the mushroom variety you are using, because sugar content differs between common types. Next enter the portion in grams or switch to ounces if that matches your scale or recipe. The quick-fill buttons below the portion field insert typical serving sizes: 100 g (a standard reference portion), 1 cup sliced (~70 g), 1 cup whole (~96 g), or 1 medium mushroom (~10 g). Press Calculate Sugar to see the sugar in your portion, the per-100g value, teaspoon equivalent, calories from sugar, and the share of a 50 g daily added-sugar limit. Press Reset to clear all fields and start a new entry.
If you are building a full nutrition log, pair this tool with the calorie calculator or protein calculator for the same mushroom portion.
Sugar Values by Mushroom Variety
Raw cultivated mushrooms contain only small amounts of naturally occurring sugars. The exact value depends on the cultivar, maturity, growing conditions, and even storage. The table below lists average sugar values per 100 g of raw mushroom, which are the basis for this calculator.
| Mushroom Variety (raw) | Sugar per 100 g | Notes |
|---|---|---|
| White / button | 1.98 g | Most common fresh mushroom; mild flavor |
| Cremini / baby bella | 1.20 g | Slightly darker and more earthy than white |
| Portobello | 1.95 g | Mature cremini with a large flat cap |
| Shiitake | 2.38 g | Higher sugar among common cultivated types |
| Oyster | 1.10 g | Delicate, fanshaped, very low sugar |
| Enoki | 1.25 g | Long thin stems, mild taste |
| Maitake | 1.30 g | Feathery clusters, also called hen-of-the-woods |
These figures are approximate averages compiled from USDA FoodData Central and commonly used nutrition databases. Cooking mushrooms does not destroy natural sugar — it drives off water, so the sugar concentration per 100 g of cooked mushrooms will naturally read higher even though the total sugar in the batch stays the same. For canned, pickled, or marinated mushrooms, always check the nutrition label: brine and sauces can add sugar or other carbohydrates.
How the Calculation Works
The tool uses a simple proportion based on the standard nutrition definition of per-100g values. First, the portion is converted to grams if you entered ounces (1 oz = 28.35 g). Then the sugar is calculated with:
For example, 100 g of white button mushrooms yields 100 × (1.98 ÷ 100) = 1.98 g of sugar. The same formula works for any portion. The calculator also translates sugar into units you may recognize:
- Teaspoons: divide sugar grams by 4.2, since one level teaspoon of sugar weighs about 4.2 g.
- Calories from sugar: multiply sugar grams by 4, since carbohydrate provides 4 kcal per gram.
- Percentage of daily limit: divide sugar grams by 50 and multiply by 100. The 50 g figure is a common reference for a 2,000-calorie eating pattern; it is often used for added sugar, but it is still a useful frame for seeing how a mushroom portion sizes up.
Worked Example: Shiitake Stir-Fry
Suppose you are making a stir-fry and add 150 g of raw shiitake mushrooms. Using the shiitake value of 2.38 g sugar per 100 g:
3.57 g ÷ 4.2 = 0.85 teaspoons
3.57 g × 4 = 14.3 kcal from sugar
That is still less than 1 teaspoon of sugar spread across a generous mushroom serving. For comparison, a 70 g cup of sliced cremini mushrooms contains 70 × (1.20 ÷ 100) = 0.84 g of sugar, roughly one-fifth of a teaspoon. This shows how much variety matters when you log mushrooms repeatedly.
Tips for Accurate Nutrition Tracking
- Weigh raw, not cooked. Most per-100g nutrition data for fresh mushrooms refers to raw product. Weigh your mushrooms before washing or cooking, and use that weight in the calculator.
- Use grams when possible. Digital kitchen scales are inexpensive and far more accurate than cups. A packed cup of sliced mushrooms can weigh 10 g more than a loosely filled cup, changing the sugar total by about 0.2 g.
- Check the label for processed products. Canned mushrooms, marinated portobello strips, mushroom soups, or dried mushroom powders often contain added sugar or other carb sources that these raw averages do not capture.
- Log the type you actually ate. White and portobello are close to 1.95–1.98 g per 100 g, while oyster mushrooms are barely above 1 g. Swapping varieties is fine for simple meals, but chain diet logs quickly if you use the same generic value every time.
Frequently Asked Questions
Are mushrooms high in sugar?
No. Fresh mushrooms contain about 1–2.4 g of naturally occurring sugar per 100 g, which is far lower than most vegetables and fruit. Most of the carbohydrate in mushrooms is fiber and other complex carbohydrates, making them a very practical food for low-sugar and low-carb eating.
Does cooking change the sugar content?
Cooking does not meaningfully remove or destroy the natural sugars in mushrooms, but it causes substantial water loss. The same mushrooms weigh less after cooking, so per 100 g the sugar percentage appears higher. If you track using cooked weights, look for a cooked mushroom nutrition entry instead of raw values.
Can I eat mushrooms on a keto or low-sugar diet?
Yes. Even a generous 100 g serving of shiitake, the higher-sugar variety on this list, contains only 2.38 g of sugar. The net carbohydrate content of common mushrooms is also low, so they fit easily into most low-carb plans. Always account for oils, sauces, or breadcrumbs you cook them with, because those add the real sugar and carbs.
Where do the sugar values come from?
The per-100g figures in this calculator are based on standard USDA FoodData Central entries for raw cultivated mushrooms. If you want to explore brand-specific items, check the USDA database at fdc.nal.usda.gov or search the nutrition label supplied by the manufacturer.