Mushrooms are one of the lightest whole foods you can put on a plate — most raw varieties deliver only 22–37 calories per 100 grams while contributing protein, B vitamins, selenium, and fiber. This mushroom calories per serving calculator turns USDA-style nutrition data into a fast, practical estimate for the exact amount you plan to eat.
Choose from eight common types — white button, cremini, portobello, shiitake, oyster, enoki, chanterelle, and morel — then pick whether they are raw or cooked without added fat. Enter a serving size in grams or ounces, adjust the number of servings, and get calories, protein, carbs, fat, fiber, and sugar per serving. Quick-fill presets handle common portion sizes instantly.
Results are based on approximate per-100-gram values and assume plain mushrooms. Oil, butter, cream, or breaded coatings add significant calories, so use this tool for meal prep, calorie tracking, and diet planning before other ingredients hit the pan.
🍄 Mushroom Calories Per Serving Calculator
Estimate calories and macronutrients for a serving of mushrooms.
How to Use This Calorie Calculator
Start by selecting your mushroom variety — the list covers the eight most common types found in supermarkets and specialty stores. Next, choose whether your mushrooms are raw or cooked without added fat; this matters because cooking drives off water and changes the nutrient density per 100 grams.
Enter the serving size in grams or ounces, set the number of servings (if you are logging a whole recipe or a family meal), then press Calculate calories. The result shows calories per serving, a full macronutrient breakdown, and the total when you calculate for more than one serving.
Tip: Weigh mushrooms after trimming the stems and wiping off the dirt, then log the weight that actually reaches the pan. For recipes, multiply the per-serving result by the number of people eating.
Formula Explained
The calculator applies a simple proportional method built on reference values per 100 grams:
Calories per serving = (serving weight in g ÷ 100) × calories per 100 g
Protein, carbohydrate, fat, fiber, and sugar use the same ratio. If you enter ounces, the tool first converts to grams using 1 oz = 28.35 g.
Cooked mushrooms keep most of their nutrients while losing water, so their per-100-gram values are higher than raw. The tool uses separate raw and cooked datasets so your estimate matches the state of the food you actually weigh.
Worked Examples
Example 1 — Raw shiitake, 70 g serving:
Raw shiitake has roughly 34 kcal per 100 g. (70 ÷ 100) × 34 = 23.8 kcal, so a typical 70 g handful comes in at about 24 calories.
Example 2 — Cooked white button, 3 oz (85 g):
Cooked white button has about 28 kcal per 100 g. (85 ÷ 100) × 28 = 23.8 kcal, with roughly 1.9 g protein and 4.5 g carbs.
Example 3 — Whole 8 oz package (227 g) of raw white mushrooms:
(227 ÷ 100) × 22 ≈ 50 kcal for the entire package — a very filling snack or stir-in for almost no calories.
Reference Values (Raw, per 100 g)
| Variety | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
|---|---|---|---|---|---|
| White button | 22 | 3.1 | 3.3 | 0.3 | 1.0 |
| Cremini | 22 | 2.5 | 3.7 | 0.1 | 1.1 |
| Portobello | 22 | 2.1 | 3.9 | 0.4 | 1.3 |
| Shiitake | 34 | 2.2 | 6.8 | 0.5 | 2.5 |
| Oyster | 33 | 3.3 | 6.1 | 0.4 | 2.3 |
| Enoki | 37 | 2.7 | 7.8 | 0.3 | 2.7 |
| Chanterelle | 32 | 1.5 | 6.9 | 0.5 | 3.8 |
| Morel | 31 | 3.1 | 5.2 | 0.6 | 2.8 |
Common Mistakes to Avoid
- Cooking fat: a tablespoon of oil or butter adds about 100–120 kcal and instantly changes the math. This tool only covers plain mushrooms.
- Mixing raw and cooked weights: measured before cooking? Use the raw option. Weighing the cooked product? Use the cooked option.
- Ignoring multiple servings: a four-serving recipe will need four times the per-serving numbers on the label.
- Estimating by volume: a “cup of sliced mushrooms” varies with chop size — a kitchen scale is far more accurate.
Frequently Asked Questions
Why do cooked mushrooms show more calories per 100 g than raw?
Because cooking evaporates water, any 100 g portion of cooked mushrooms contains more mushroom solids and therefore slightly more calories and nutrients per 100 g. A handful that starts as 100 g raw keeps roughly the same total calories once cooked — the density per 100 g simply rises.
Are canned or dried mushrooms covered?
Canned mushrooms, drained, behave similarly to cooked ones, though brine adds sodium rather than calories. Dried mushrooms are much more calorie-dense (roughly 250–300 kcal per 100 g) and should be rehydrated and re-weighed before using this tool.
How do I portion an 8 oz package?
A typical 227 g package of raw white mushrooms contains about 50 kcal total. Divide that across the meals or recipes where you use it.
Where does the data come from?
Values are adapted from USDA FoodData Central and rounded for everyday use. For broader nutrition guidance, see the Harvard T.H. Chan School of Public Health mushroom profile.