Learn all about mushrooms: their calories, protein, carbohydrates, fiber, and how 11 mushroom types compare.

The post Mushroom Benefits and Nutrition Facts by Type appeared first on MyFitnessPal Blog.

Mushrooms bring a deep umami flavor that can make simple meals feel richer and more satisfying. Here, we compare 11 mushrooms—from white button to lion’s mane—by calories, protein, carbs, and fiber, explain the most practical mushroom benefits, and include registered dietitian input on what’s actually worth knowing.

Are Mushrooms Healthy?

“Yes, mushrooms are very healthy and make an excellent addition to a balanced diet. They are low in calories by weight, provide some protein, contain carbs and fiber, and can bring a savory umami flavor that makes meals feel more satisfying,” says MyFitnessPal dietitian Katherine Basbaum, MS RD . (15)

That does not mean mushrooms need to carry the whole plate. Think of them as a helpful add-in. They work well with eggs, tofu, beans, chicken, pasta, soups, stir-fries, and grain bowls.

Tracking a few go-to meals in MyFitnessPal can also help you see how mushrooms change the calories, fiber, carbs, and protein in dishes you already eat.

Mushroom Nutrition Facts by Type

Here’s a simple look at what these 11 mushroom types add to your plate per 100 grams.

Mushroom (per 100g)	Calories	Protein	Carbs	Fiber
Mushroom, beech (1)	40	2.2 g	6.8 g	3.1 g
Mushroom, crimini (2)	30	3.1 g	4.0 g	1.8 g
Mushroom, enoki (3)	44	2.4 g	8.1 g	2.9 g
Mushroom, maitake (4)	38	2.2 g	6.6 g	3.1 g
Mushroom, oyster (5)	41	2.9 g	6.9 g	2.9 g
Mushroom, pioppini (6)	39	3.5 g	5.8 g	2.8 g
Mushroom, portabella (7)	32	2.8 g	4.7 g	1.9 g
Mushrooms, shiitake (8)	44	2.4 g	8.2 g	4.2 g
Mushroom, king oyster (9)	46	2.4 g	8.5 g	3.0 g
Mushroom, lion’s mane (10)	43	2.5 g	7.6 g	4.4 g
Mushrooms, white button (11)	31	2.9 g	4.1 g	1.7 g

The nutrition facts come from USDA FoodData Central Foundation Foods. Values are listed per 100 grams. Calories are rounded to the nearest whole calorie, and protein, carbs, and fiber are rounded to one decimal place.

The big takeaway: mushroom calories are low across the group. The bigger differences are usually texture, flavor, fiber, vitamin D exposure, and how you use them in meals, which you can discuss on MyFitnessPal Community.

How To Use Different Types of Mushrooms

White button, crimini, and portabella mushrooms are often the easiest to use in everyday cooking. Add them to omelets, pasta, tacos, soups, or sheet-pan meals. Portabella caps also work well when you want a meatier texture.

Shiitake, oyster, and king oyster mushrooms bring a deeper savory flavor. They are especially good in stir-fries, noodle bowls, soups, and grain bowls.

Enoki, beech, pioppini, maitake, and lion’s mane mushrooms can make a meal feel a little more special. Enoki is delicate and best added near the end of cooking. Maitake has a frilly texture that crisps nicely. Lion’s mane is tender and can feel almost seafood-like when cooked.

Need a recipe starting point? Try mushrooms with greens in Mushroom and Spinach Phyllo Triangles, pair them with chestnuts in Mushroom and Chestnut Savory Strudel, make them cozy in Pressure Cooker Creamy Mushroom and Kale Pasta, or build a plant-forward bowl with Mushrooms, Brussels Sprouts, and Tofu Grain Bowls.

Health Benefits of Mushrooms

1. Mushrooms add flavor for few calories

Mushrooms can help fill out meals without adding many calories. The listed mushrooms range from 30 calories per 100 grams for crimini mushrooms to 46 calories per 100 grams for king oyster mushrooms. (2, 9) 

That can be helpful if you like larger portions or want to add more produce-style foods to meals. Try mixing sautéed mushrooms into scrambled eggs, pasta sauce, tacos, rice, or grain bowls.

2. Mushrooms provide some protein

Mushroom protein is real, but modest. In this group, beech and maitake mushrooms have 2.2 grams of protein per 100 grams, while pioppini mushrooms have 3.5 grams per 100 grams. (1, 4, 6) 

So, mushrooms can add a little protein to a dish, but they are not a swap for higher-protein foods like beans, tofu, eggs, fish, poultry, Greek yogurt, or lean meats.

3. Mushrooms contain carbs and fiber

As shown in the table, there are carbs in mushrooms, and part of that carbohydrate comes from fiber. Fiber is a type of carbohydrate that is not easily digested in the small intestine which can support bowel movement frequency. The Daily Value for fiber is 28 grams per day based on a 2,000-calorie diet. (13)

Lion’s mane and shiitake stand out in this group, with 4.4 grams and 4.2 grams of fiber per 100 grams, respectively. Beech, maitake, and king oyster mushrooms also have 3 grams or more of fiber per 100 grams. (10, 8, 1, 4, 9) 

4. UV-exposed mushrooms can be a vitamin D source

This is one of the most interesting mushroom benefits. Mushrooms can provide vitamin D2, but the amount depends a lot on UV exposure. Some mushrooms on the market are treated with UV light to increase vitamin D2 levels. (12)

That matters because vitamin D helps your body absorb calcium and supports bone health. It also plays a role in muscle and immune function. (12)

“Regular mushrooms and UV-exposed mushrooms are not the same nutritionally. For example, raw portabella mushrooms have about 0.1 micrograms of vitamin D per ½ cup, while raw sliced white mushrooms exposed to UV light are listed at 9.2 micrograms per ½ cup,” Basbaum says. (12)

5. Mushrooms contain bioactive compounds researchers are studying

Mushrooms are often discussed for “special” benefits because they contain bioactive compounds. A 2021 systematic review and meta-analysis described mushrooms as rich in bioactive compounds and found that higher mushroom consumption was associated with lower total cancer risk. (14)

Still, this does not prove mushrooms prevent cancer. The review included observational studies, and the authors noted limitations such as potential recall and selection bias and variation in study adjustments. (14)

The practical message is simple: mushrooms can fit into a health-supporting eating pattern, but they are not a cure-all food.

Frequently Asked Questions (FAQs)

• Do mushrooms have protein?

Yes, mushrooms do have protein. In this group, protein ranges from 2.2 grams per 100 grams in beech and maitake mushrooms to 3.5 grams per 100 grams in pioppini mushrooms. (1, 4, 6) 

Mushrooms can add some protein to meals, but they are not usually considered a high-protein food on their own.

• Do mushrooms have carbs?

Yes. There are carbs in mushrooms. In this group, carbs range from 4.0 grams per 100 grams in crimini mushrooms to 8.5 grams per 100 grams in king oyster mushrooms. (2, 9) 

• Do mushrooms have fiber?

Yes, mushrooms have fiber. The amount depends on the type. In this group, fiber ranges from 1.7 grams per 100 grams in white button mushrooms to 4.4 grams per 100 grams in lion’s mane mushrooms. (11, 10)

• Which mushroom has the most protein?

In this group, pioppini mushrooms have the most protein, with 3.5 grams per 100 grams. Crimini mushrooms are next, with 3.1 grams per 100 grams. (6, 2) 

• Are mushrooms low in calories?

Yes. Mushroom calories are low across these 11 types. Crimini mushrooms have 30 calories per 100 grams, while king oyster mushrooms have 46 calories per 100 grams. (2, 9) 

• Do all mushrooms have vitamin D?

No. Vitamin D content varies. UV-exposed mushrooms can contain much more vitamin D2 than mushrooms that were not exposed to UV light. UV-exposed white mushrooms are listed at 9.2 micrograms of vitamin D per ½ cup, while raw portabella mushrooms are listed at 0.1 micrograms per ½ cup. (12)

• What is umami?

Umami is a savory taste, often described as rich, brothy, or meaty. It is considered one of the basic tastes, along with sweet, sour, salty, and bitter. Umami is linked to compounds like glutamate and certain nucleotides, which is one reason mushrooms can make meals taste deeper and more satisfying. (16) 

Bottom Line

Mushrooms are simple, flexible, and easy to add to meals. They are not a major protein source, but they do provide some protein, carbs, fiber, and other nutrients. Some mushrooms can also provide vitamin D when they are exposed to UV light. (1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12)

The best choice is usually the one that fits your meal. Use everyday mushrooms when you want an easy add-in, specialty mushrooms when texture matters, and UV-exposed mushrooms when vitamin D is part of the goal.

One small next step: log your favorite mushroom recipe in MyFitnessPal and see how it changes the calories, fiber, protein, and carbs in your meal.

The post Mushroom Benefits and Nutrition Facts by Type appeared first on MyFitnessPal Blog.

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How to get started with online casinos

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Why choose Neosurf casinos?

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Touring the home garden of landscape architect Wendy Booth, where she cuts loose with plants for waterwise, shade, and veggie gardens.… Read More

The post Beyond Ivy Street: Landscape architect Wendy Booth’s home garden appeared first on Digging.

I struck up a conversation with landscape architect Wendy Booth at a garden event a few months ago, and we connected over a love of garden design and a shared interest in social media. (I’m hoping she’ll join the gardening community on Instagram; if she does, I’ll share her ‘gram so you can follow.)

Wendy is the founder and recently retired owner of Ivy Street Design, a boutique landscape architecture and garden design firm here in Denver.

Waterwise front garden

She invited me over to see her personal garden in North Park Hill this week, which was a treat. She’s been growing her garden over the past 10 years and has three distinct spaces to play in. Let’s start in the waterwise front yard, which faces a busy street but also a wide green parkway. Here Wendy has encircled a buffalograss lawn with tough, sun-loving perennials, shrubs, and trees for screening and color.

Along the front porch, a deep bed anchored by a redbud tree can also be enjoyed through a large picture window in Wendy’s living room. Thanks to that big window, the garden feels like it’s part of her living room — it was a fabulous view.

A low rippling fountain adds a feeling of serenity and no doubt brings in the birds.

A skinny raised bed along the porch provides an opportunity to grow colorful annuals like zinnias and cosmos. A red rose continues the hot color scheme — better than pale colors in Colorado’s bright sunlight, Wendy says — and a towering pampas grass screens the house next door.

Everyone who’s met me in a garden here knows that conifers are my lust plant. ‘Hillside Creeper’ Scotch pine is a new one I’m coveting, though it’s likely too big for my tiny yard. But it’s perfect for Wendy’s yard, making a 3-foot-tall fluffy foundation screen. The wine-red shrubs behind it are ninebarks, another new-to-me plant I love.

‘Lady in Black’ aster was in full bloom and alive with bees.

By the sidewalk, pitcher sage (Salvia azurea) holds its sky-blue flowers on upright stems.

A powder-blue yucca, maybe banana yucca, will add height and structure as it matures.

Notice how deep the planting beds are — better for screening, lawn shrinking, and of course more fun growing more plants.

Eryngium — look at the color on this! Wendy has offered me seedlings, yay!

Agastache was attracting moths on this cloudy late afternoon.

So cute

Fluttery

Agastache and boltonia

I will be growing agastache next season for sure. I tried it a few times in Austin, and it never thrived there — too much heat plus humidity, I think.

Boltonia gets pretty big and does a nice job screening the road.

Kentucky coffeetree, a new-to-me tree that’s on Colorado’s recommended list for shade trees.

Moon carrot foliage

Dwarf plumbago. Wendy says it’s a thug, but it does a great job of ground-covering in either shade or sun.

Pink cosmos, an annual flower easily grown from seed. It can also be a thug, as I remember from my Texas gardening days (it grows well there too), but who can resist the prolific flowers?

Hummingbird trumpet blazing away — another future plant for me

Last look at the entry garden

Shady back garden

Now let’s tour the shady backyard garden, which has a completely different vibe. Whereas the front has a lot of native and pollinator plants and a waterwise focus for its hot, full-sun exposure, the plants back here thrive in deep shade.

A big ash in the center of the lawn spreads its limbs over the garden, shading a pair of sage-green Adirondacks.

A blue pot fountain bubbles near the back porch.

Wendy uses upright pines to screen the alley, though she’s lost a couple this year — casualties of the heat and drought? Anemones add sweet pink flowers, though they’ve stubbornly turned to face the alley in their quest for more sun.

Peaceful vignette

Anemones — I see you

A climbing euonymus greens up the fence. Wendy likes these diamond trellises from IKEA for giving vines support to climb.

‘Rozanne’ geranium

‘Carol Mackie’ daphne, with its cream-edged leaves, makes a pretty foundation shrub.

Beautiful foliage

One more

A covered patio with a fireplace overlooks the garden.

A delphinium or two succeeded this year, a flower Wendy covets.

The shades-of-green back garden is a serene counterpoint to the color and energy of the front garden.

There are flowers back here too though, especially along the fence. I love this vignette of dwarf blue spruce with a pink rose and lavender rose of Sharon.

Let’s exit through the gate into the vegetable garden along the driveway.

Side-yard vegetable garden

The side yard is all cottagey exuberance. Raised Corten beds hold tomatoes, cucumbers, zucchini, and more, along with self-seeding annuals like marigolds, cosmos, zinnia, and tithonia.

It’s all very charming.

Marigolds and nasturtium

Nasturtium flowering in late September!

Zucchini

Tithonia

Pitcher sage and gaillardia

We debated over whether this was Queen Anne’s lace or something else in the carrot family.

Queen Anne’s lace flowers — or their doppelganger

It’s always fun to see what a designer does in their own garden, where they can cut loose and take chances. Thanks to Wendy for sharing hers with me!

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“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”

–MomInAustin, a reviewer on Amazon

Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.

All material © 2026 by Pam Penick for Digging. Unauthorized reproduction prohibited.

The post Beyond Ivy Street: Landscape architect Wendy Booth’s home garden appeared first on Digging.