Birch mushrooms - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Birch mushroom

Birch mushrooms consist of 1% fat, 3% protein, 0% carbs, 7% fiber and 88% water. With 31 of calories per 100g Birch mushrooms are 52% lower than other foods in Mushrooms. In total 29% of the calories in Birch mushrooms are from fat, 39% from protein and 0% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 0.0g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 0.0
  • High in potassium Covers 0.2% of Potassium RDA per portion

Can you eat Birch mushrooms for a low carb diet?

With 0g of carbs and a Glycemic Load of 0 in a portion of 150g, Birch mushrooms can be consumed for a ketogenic or low-carb diet. Birch mushrooms contain no Fructose, are Gluten free and have no Lactose.

Birch mushrooms: nutrition facts & data

Nutrition facts
per 100g
Birch mushrooms
avg Mushrooms[1]
Calories (kcal) 31.0 60.2
Fat (g) 1.0 0.8
Protein (g) 3.0 5.6
Carbohydrates (g) 0.0 1.3
Mono- & Di-Saccharides (g) 0.0 1.3
Polysaccharides (g) 0.0 1.3
Fibers (g) 6.5 13.2
Sodium (mg) 2.0 39.4
Water (g) 88.0 75.0
[1] average of Mushrooms

Breakdown in percent (%) of total calories

An average portion size (150g) of Birch mushrooms contain:

  • 46.5 Calories
  • 1.5g of Fat
  • 4.5g of Protein
  • No Carbs
  • 3.0mg of sodium - 0.0% of the RDA for sodium.
  • 15.0mg of Magnesium, that covers 0.0% of the recommended daily allowance (RDA) for Magnesium.
  • 0.6mg of Zinc - 0.1% of the RDA for Zinc.
  • 2.4mg of Iron - 0.2% of the RDA for Iron.
  • 540.0mg of Potassium - 0.2% of the RDA for Potassium.
  • 10.5mg of Vitamin C - 0.1% of the RDA for Vitamin C.
  • No Vitamin B12

Nutrient distribution per gram

What vitamins are in Birch mushrooms?

per 100g
Birch mushroom
Vitamin C (mg) 7.0 4.7
Vitamin E (mg) 0.1 0.1
Vitamin B1 / Thiamine (mg) 0.1 0.1
Vitamin B2 (mg) 0.4 0.6
Vitamin B6 (mg) 0.1 0.1
Vitamin B9 / Folate (μg) 25.0 40.9
Vitamin B12 (μg) 0.0 0.0
Retinol (μg) 0.0 0.0
beta-Carotene (μg) 0.0
[1] average of Mushrooms

Are Birch mushrooms rich in vitamins?


The following chart displays the amount of vitamins per portion Size (150g) for Birch mushroom of the recommended daily allowance (RDA[1]) for each vitamin in percent.

[1]Avg. RDA for a 19-30 year old adult
Learn more about RDA values for vitamins by clicking on the names in the table above.

Minerals in Birch mushrooms

per 100g
Birch mushroom
Magnesium (mg) 10.0 25.1
Zinc (mg) 0.4 0.9
Sodium (mg) 2.0 39.4
Calcium (mg) 2.0 21.7
Iron (mg) 1.6 3.7
Potassium (mg) 360.0 880.4
Phosphorus (mg) 85.0 172.5
[1] average of Mushrooms

Are Birch mushrooms high in minerals?


Again, for every mineral contained in Birch mushrooms we looked at the portion size (150g) and applied it to the recommended daily allowance (RDA[1]). Data is shown in percent of RDA per portion size.

[1]RDA for a 19-30 year old adult
Learn more about RDA values for minerals by clicking on the names in the table above.

Carbohydrates in Birch mushrooms

0.0% of Birch mushrooms are carbs, per serving of 150g that makes 0.0g of carbs.

Monosachharides and polysaccharides

per 100g
Birch mushroom
Monosaccharides (g) 0.0 0.7
Polysaccharides (g) 0.0 0.0
Total carbs (g) 0.0 1.3
[1] average of Mushrooms

How high are the Glycemic Index and the Glycemic Load for Birch mushrooms?

The Glycemic Index of Birch mushrooms is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.0 and can be regarded as low.

Allergens in Birch mushrooms

  • are Gluten free
  • have no Lactose
  • no Fructose

Fatty acids and cholesterol in Birch mushrooms

Of the 1.0g total fat per 100g in Birch mushrooms, 0.1g are saturated fatty acids (SFA), 0.3g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.