Plant Source
May lack some essential amino acids. Good to pair with variety.
Raw Mushrooms
Raw Mushrooms (Raw) contains 3.1g of protein per 100g, with 0.3g fat, 3.3g carbohydrates, and 22 calories. This makes it a low protein source. Source: USDA FoodData Central.
USDA FoodData Central #169251 · Data as of Mar 2026 · All values per 100g
Mushrooms, white, raw
Low FatLow CarbMuscle BuildingLow Sugar
| Nutrient | Amount per 100g |
|---|---|
| Protein | 3.1 g |
| Calories | 22 kcal |
| Total fat | 0.3 g |
| Carbohydrates | 3.3 g |
| Saturated fat | 0.05 g |
| Cholesterol | 0 mg |
| Fiber | 1 g |
| Sugars | 1.98 g |
| Sodium | 5 mg |
| Potassium | 318 mg |
How protein-efficient is Raw Mushrooms?
Protein Energy
High Protein56%
of calories from protein
Great. A balanced source where about half the energy comes from protein.
Fat Ratio
9.1
grams protein per 1g fat
Lean. A healthy balance of protein and fat.
Calories for 30g
214
calories
Standard. Eating 214 calories fits well into a normal lunch or dinner.
What is the fat, cholesterol and electrolyte profile?
Heart Health
Heart Friendly"Very low in saturated fat."
Saturated Fat (Limit)0.05g / 20g*
Cholesterol (Limit)0mg / 300mg*
Healthy Fats (Mono + Poly)0.2g / ~60g*
Beneficial fats.
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Muscle & Electrolytes
Low Electrolytes Sodium
5mg
Electrolyte
Potassium
HIGH
318mg
Electrolyte
Magnesium
9mg
Recovery
Iron
0.5mg
Energy
*Electrolytes support hydration and muscle contraction.
Similar High-Protein Foods
Source: USDA FoodData Central
Verified: 2026-03-26