How Many Calories Do Mushrooms Contain? What Nutrients Do They Contain?
Oliwia Kaczmarek
2026-03-21
2 min. read
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Mushrooms are indisputably a key component of Polish cuisine. In the past, they were consumed due to their appealing taste and aroma characteristics. Today, it is known that mushrooms also have a high level of nutritional value and display beneficial properties that impact health.
The nutritional components of mushrooms
The nutritional composition of mushrooms is dependent on the type, the development phase of the fruit body, and the soil quality. They primarily consist of water (85-92%), making them low in calories but still rich in fat. Furthermore, they contain large amounts of carbohydrates (35-54.8%) in dry form, as well as protein (25%) and fat (28%). Mushroom protein has a high biological value because it contains all necessary exogenous amino acids. The table below illustrates the nutritional composition of cultivated mushrooms.
Nutrient composition of cultivated mushrooms, fresh (100 g)
Source: Kunachowicz H. et al., Tables of composition and nutritional value of food, Warsaw 2005.
Copious source of B vitamins
Mushrooms are an exceptionally beneficial source of B vitamins, such as thiamine (B1), riboflavin (B2), niacin (B3) and pantothenic acid (B5). They also contain lesser concentrations of cobalamin (B12), vitamin C, D, E, and provitamin A.
The origin of mineral constituents
Mushrooms are also an excellent source of minerals such as potassium, calcium, magnesium, phosphorus. They can also contain smaller amounts of selenium, iron, copper, zinc, manganese and molybdenum. Below is a table showing the content of selected minerals in fresh cultivated mushrooms and shiitake mushrooms, which have recently gained increasing popularity in Poland.
Mineral constituents present in 100 grams of cultivated mushrooms and shiitake mushrooms
Sources: Kunachowicz H. and colleagues, Tables of composition and nutritional values of food, Warsaw 2005; Mushrooms, shiitake, raw, ndb on usda. Gov/ndb/foods/show/11238 (23. 04. 2019).
Health attributes of mushrooms
Mushrooms are abundant in health attributes due to the presence of bioactive chemical compounds such as lignin, polysaccharides, triterpenoids, and polyphenols. Polysaccharides and polyphenols serve as natural antioxidants, diminishing the amount of free radicals in the body and counteracting oxidative stress. They are also attributed to possess anticancer properties. Additionally, polysaccharides aid in lowering blood sugar levels. Triterpenoids, on the other hand, support the function of the circulatory system by lowering blood pressure and cholesterol levels in the blood, as well as exhibiting antiviral activity against HIV and herpes viruses.
Natural antibacterial agent derived from mushrooms
Mushrooms contain chemical compounds that exhibit antibacterial properties and limit the growth of bacteria responsible for various skin disorders. Additionally, these substances stimulate the immune system, and the shiitake mushrooms contain interferon, which has antiviral effects.
