Mushrooms, raw: Calories, Macros, 22 Vitamins & 11 Minerals (USDA Per 100g)
Earthy and subtly savory, raw mushrooms add a unique umami depth and tender bite to salads and appetizers.
Per 100g reference serving, Mushrooms, raw provides 31 kcal of energy, 2.9g protein (37% of calories), 4.13g total carbohydrates (53% of calories, including 1.7g dietary fiber and 1.98g sugars), and 0.35g total fat (10% of calories).
Vitamins Profile in Mushrooms, raw (Per 100g)
Track how Mushrooms, raw contributes to your daily fat-soluble (Vitamins A, D, E, K), water-soluble B-complex, Vitamin C, Choline, and carotenoid antioxidant targets in Wise Eating: AI Food Tracker.
| Vitamin / Bioactive | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Vitamin C (Ascorbic Acid) | 2.1 mg | 2.3% DV |
| Vitamin B12 (Cobalamin) | 0.04 µg | 1.7% DV |
| Vitamin E (Alpha-Tocopherol) | 0.01 mg | 0.1% DV |
| Vitamin B1 (Thiamin) | 0.053 mg | 4.4% DV |
| Vitamin B2 (Riboflavin) | 0.453 mg | 34.8% DV |
| Vitamin B3 (Niacin) | 3.91 mg | 24.5% DV |
| Vitamin B6 (Pyridoxine) | 0.082 mg | 4.8% DV |
| Total Folate (Vitamin B9) | 35 µg | 8.8% DV |
| Folate (Dietary Folate Equivalents) | 35 µg | 8.8% DV |
| Natural Food Folate | 35 µg | 8.8% DV |
| Choline | 17.3 mg | 3.1% DV |
Minerals & Electrolytes in Mushrooms, raw (Per 100g)
Electrolyte ratios (potassium-to-sodium, calcium-to-magnesium) and trace minerals (iron, zinc, selenium, copper, manganese) determine cellular hydration, oxygen transport, and thyroid function.
| Mineral / Electrolyte | Amount per 100g | % Daily Value (FDA DV) |
|---|---|---|
| Iron (Fe) | 0.23 mg | 1.3% DV |
| Calcium (Ca) | 5 mg | 0.4% DV |
| Magnesium (Mg) | 10 mg | 2.4% DV |
| Potassium (K) | 371 mg | 7.9% DV |
| Zinc (Zn) | 0.5 mg | 4.5% DV |
| Selenium (Se) | 19 µg | 34.5% DV |
| Phosphorus (P) | 93 mg | 7.4% DV |
| Copper (Cu) | 0.364 mg | 40.4% DV |
| Sodium (Na) | 6 mg | 0.3% DV |
Fatty Acids, Omega-3s & Sterols (Per 100g)
| Lipid / Fatty Acid | Amount per 100g | % Reference Target |
|---|---|---|
| Linoleic Acid (Omega-6 PUFA) | 0.16 g | 1.1% DV |
| Polyunsaturated Fat (PUFA) | 0.16 g | 0.8% DV |
| Saturated Fat (SFA) | 0.05 g | 0.2% DV |
Essential Amino Acids & BCAAs (Per 100g)
| Amino Acid | Amount per 100g | % Daily Reference |
|---|---|---|
| Trace / Not significant per 100g serving | ||
Related USDA Foods to Compare
Frequently Asked Questions
100 grams of Mushrooms, raw contains 31 calories (kcal), 2.9g of protein, 4.13g of carbohydrates (1.7g fiber, 1.98g total sugars), and 0.35g of total fat according to the USDA Standard Reference dataset in Wise Eating.
Mushrooms, raw has an estimated food pH of 6 and a Potential Renal Acid Load (PRAL) score of -3.25 mEq/100g, classifying it as Alkaline-Forming (Negative PRAL).
Allergen tags for Mushrooms, raw: None of the Top 9 major allergens. In Wise Eating's WHO-aligned pediatric feeding database, the minimum age guideline is 6+ months with age-appropriate preparation.
Download Wise Eating: AI Food Tracker (App Store ID 6751406823) to log Mushrooms, raw by voice, barcode, photo, or search, and automatically calculate your daily 22 vitamins, 11 minerals, amino acids, and omega-3 fatty acids.