Mushrooms - Carbs, Glycemic Index, Fats, Minerals, Vitamins & much more

Picture of Mushroom

Mushrooms consist of 0% fat, 3% protein, 1% carbs, 2% fiber and 91% water. With 20 of calories per 100g Mushrooms are 33% lower than other foods in Mushrooms. In total 0% of the calories in Mushrooms are from fat, 60% from protein and 20% from carbohydrates.

  • Very low Glycemic Index Glycemic Index: 15
  • Very low in carbs Only 1.5g carbs in a serving of 150g
  • Low Glycemic Load Glycemic Load: 0.2
  • High in potassium Covers 0.2% of Potassium RDA per portion

Can you eat Mushrooms for a low carb diet?

With 1.5g of carbs and a Glycemic Load of 0.2 in a portion of 150g, Mushrooms can be consumed for a ketogenic or low-carb diet. Mushrooms contain no Fructose, are Gluten free and have no Lactose.

Mushrooms: nutrition facts & data

Nutrition facts
per 100g
avg Mushrooms[1]
Calories (kcal) 20.0 60.2
Fat (g) 0.0 0.8
Protein (g) 3.0 5.6
Carbohydrates (g) 1.0 1.3
Mono- & Di-Saccharides (g) 1.0 1.3
Polysaccharides (g) 0.0 1.3
Fibers (g) 2.0 13.2
Sodium (mg) 8.0 39.4
Water (g) 91.0 75.0
[1] average of Mushrooms

Breakdown in percent (%) of total calories

An average portion size (150g) of Mushrooms contain:

  • 30.0 Calories
  • 0.0g of Fat
  • 4.5g of Protein
  • and 1.5g of Carbs
  • 12.0mg of sodium - 0.0% of the RDA for sodium.
  • 22.5mg of Magnesium, that covers 0.1% of the recommended daily allowance (RDA) for Magnesium.
  • 0.8mg of Zinc - 0.1% of the RDA for Zinc.
  • 1.8mg of Iron - 0.1% of the RDA for Iron.
  • 585.0mg of Potassium - 0.2% of the RDA for Potassium.
  • 7.5mg of Vitamin C - 0.1% of the RDA for Vitamin C.
  • No Vitamin B12

For every gram of carbs in Mushrooms you get

  • 3.00 grams of protein compared to the average of 0.46g per gram of carbs among all foods. Other foods in Mushrooms have on average 4.47g of proteins per 1 gram of carbs.
  • 0.00 grams of fat (total average 0.66g, other foods in Mushrooms 0.60g)
  • 2.00 grams of fibers (total average 0.13g, other foods in Mushrooms 10.58g)

Nutrient distribution per gram

What vitamins are in Mushrooms?

per 100g
Vitamin C (mg) 5.0 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) 10.0
[1] average of Mushrooms

Are Mushrooms rich in vitamins?


The following chart displays the amount of vitamins per portion Size (150g) for 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 Mushrooms

per 100g
Magnesium (mg) 15.0 25.1
Zinc (mg) 0.5 0.9
Sodium (mg) 8.0 39.4
Calcium (mg) 10.0 21.7
Iron (mg) 1.2 3.7
Potassium (mg) 390.0 880.4
Phosphorus (mg) 130.0 172.5
[1] average of Mushrooms

Are Mushrooms high in minerals?


Again, for every mineral contained in 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 Mushrooms

1.0% of Mushrooms are carbs, per serving of 150g that makes 1.5g of carbs.

Monosachharides and polysaccharides

per 100g
Monosaccharides (g) 1.0 0.7
Polysaccharides (g) 0.0 0.0
Total carbs (g) 1.0 1.3
[1] average of Mushrooms

How high are the Glycemic Index and the Glycemic Load for Mushrooms?

The Glycemic Index of Mushrooms is 15, which would be considered as low. The Glycemic Load in a normal serving is 0.2 and can be regarded as low.

Allergens in Mushrooms

  • are Gluten free
  • have no Lactose
  • no Fructose

Fatty acids and cholesterol in Mushrooms

Of the 0.0g total fat per 100g in Mushrooms, 0.1g are saturated fatty acids (SFA), 0.2g are monounsaturated fatty acids (MUFA) and 0.0g are polyunsaturated fatty acids (PUFA). The amount of cholesterol is 0.0mg.

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