How Many Calories in Mushrooms?
5-6 ciuperci medii (80g) = 18 kcal
Nutritional Values per 100g
Standard Serving
5-6 ciuperci medii (80g) contains 18 calories.
Best time: Anytime - excellent as a side dish, in omelets, or in vegetable stir-fries
Benefits
- ✓Very low in calories (22 kcal/100g) and relatively high in protein for a vegetable - excellent for weight-loss plans
- ✓A source of B vitamins (riboflavin, niacin, pantothenic acid) important for energy metabolism
- ✓Contain selenium, an antioxidant that supports thyroid function and the immune system
- ✓One of the few food sources of vitamin D when exposed to UV light, especially useful in winter
- ✓Provide potassium, which contributes to blood pressure regulation and normal muscle function
Considerations
- !Absorb a lot of fat when cooked in oil - prefer grilling, baking, or a non-stick pan with a small amount of oil
- !Vitamin D content varies a lot depending on light exposure - supermarket mushrooms usually have low values
- !Can spoil quickly - use within 3-5 days of purchase and avoid any that are slimy or moldy
FitAzi Tip
FitAzi recommends mushrooms as a way to add volume to a meal without significant extra calories - add them generously to stir-fries, soups, or omelets. Cook them over medium-high heat uncovered at first so they release their water instead of steaming, then add a touch of olive oil for flavor, not to drown them in fat.
Frequently Asked Questions
100g of raw mushrooms (button/champignon) has 22 calories, with 3.1g protein, 3.3g carbs, 0.3g fat, and 1g fiber. They're one of the lowest-calorie vegetables, yet relatively high in protein compared to other vegetables.
A 150g portion of mushrooms cooked in a pan with no added oil has about 33 calories. If you add a tablespoon of olive oil while cooking (about 14g), the portion jumps to around 158 calories, because mushrooms absorb a lot of fat - which is why the cooking method matters far more here than with most vegetables.
Yes, mushrooms are excellent for weight loss thanks to their very low caloric density (22 kcal/100g) and their protein and fiber content, which helps with satiety. Watch the cooking method though - prefer grilling, baking, or a non-stick pan with a little oil rather than deep-frying in a lot of oil, which can multiply the calorie count.
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Disclaimer
Nutritional values shown are approximate and may vary depending on preparation method and origin. Consult a nutrition specialist for personalized recommendations.