Oyster mushroom calories come to 28 for 1 cup sliced (86 g) and 33 per 100 g, raw. The detail worth noticing is protein: it carries 32% of the calories, a high share for a vegetable. Portions barely move the total, since one large mushroom (148 g) is still only 49 calories.
28kcal
1 cup sliced · 86 g, raw
32%protein
2.8 gProtein
5 gCarbs
0.4 gFat
How to burn off 28 kcal
—Walking, brisk
—Jogging
—Cycling, moderate
—Swimming
Skip the math. BodyPal counts these calories from your steps and workouts automatically.
Nutrition facts
Raw · per 86 g
Calories
28 kcal
Protein
2.8 g
Carbohydrate
5.2 g
Fat
0.4 g
Saturated fat
0.1 g
Cholesterol
0 mg
Sodium
15 mg
Potassium
361 mg
Iron
1.1 mg
Source: USDA FoodData Central
🛡️
Verified nutrition data
Numbers on this page come from USDA FoodData Central, the U.S. Department of Agriculture’s food composition database, and from manufacturer labels where a branded product is named. Last verified September 2026. How we verify our data →
Oyster mushroom: calories, protein and sodium by serving
Percent of daily value uses the FDA reference of 2,000 kcal a day.
Serving
kcal
Protein
Carbs
Fat
Sodium
% DV kcal
1 cup sliced (86 g)
28
2.8 g
5.2 g
0.4 g
15 mg
1%
1 large (148 g)
49
4.9 g
9 g
0.6 g
27 mg
2%
1 small (15 g)
5
0.5 g
0.9 g
0.1 g
3 mg
0%
100 g
33
3.3 g
6.1 g
0.4 g
18 mg
2%
3 × 1 cup sliced (86 g)
85
8.5 g
46 mg
5 × 1 cup sliced (86 g)
142
14.2 g
77 mg
Five cups of oyster mushrooms add up to 142 calories
A sliced cup weighs 86 g and brings 28 calories, 2.8 g of protein and 15 mg of sodium. That is 1% of the daily calorie value. One large mushroom at 148 g lands at 49 calories, and a small 15 g one is just 5. The numbers are so low that weighing them rarely changes your day.
Two cups (172 g) give 57 calories, and three cups (258 g) give 85. A big skillet of five cups, 430 g raw, still totals 142 calories with 14.2 g of protein and 77 mg of sodium. Mushrooms shrink hard in the pan, so a plate that looks modest can hold several raw cups.
The catch is what goes in with them. Oil or butter used for sautéing can easily outweigh the mushrooms in calories, so log the fat as its own line. BodyPal can log the dish from a photo, but the added fat is the number worth checking.
Carbs supply 59% of the calories, protein 32%
Per 100 g, raw oyster mushrooms carry 6.1 g of carbohydrate, 3.3 g of protein and 0.4 g of fat. Translated into calories, that is 59% from carbs, 32% from protein and only 9% from fat. Fat is close to a rounding error here.
The carbs are not sugary. Of the 6.1 g, 2.3 g is fiber and just 1.1 g is sugars, so most of the carbohydrate is the structural kind that gives the mushroom its chewy, meaty bite. Saturated fat sits at 0.1 g and cholesterol at 0.
Keep the protein in perspective. A share of 32% sounds big, but one cup gives 2.8 g, or 6% of the daily value, and 100 g gives 7%. Oyster mushrooms add protein to a dish without adding many calories; they do not replace a main protein source on their own.
Potassium is high and sodium is almost absent
The standout row is potassium: 420 mg per 100 g, against only 18 mg of sodium. A sliced cup holds 15 mg of sodium, which is 1% of the daily value. If you watch sodium, raw oyster mushrooms are close to a free pass.
Fiber is the other useful line. One cup gives about 2 g and a large mushroom 3.4 g, measured against a daily value of 28 g. That is a small but real contribution from a food that costs under 50 calories per serving.
These figures describe the raw USDA row. Packed and dried products behave differently: versions such as L & W Salt Water Added Oyster Mushrooms can carry more sodium, and dried options like Giorgio Dried Oyster Mushrooms or Melissa's Dried Oyster Mushrooms are far denser per gram. Read the label on those rather than borrowing the raw numbers.
Use them for volume, then add the protein and fat on purpose
Oyster mushrooms work best as bulk. Tossed into a stir-fry, omelet, pasta or grain bowl, a couple of cups add texture and savory flavor for well under 100 calories. They stretch a dish so the higher-calorie parts can shrink.
Pair them with a clear protein source such as eggs, chicken, tofu or fish if you want a meal that keeps you full, since the mushrooms alone bring only a few grams. A measured spoon of oil gives better browning than a heavy pour and keeps the dish honest.
Shredded and seared, they also stand in for meat in tacos and sandwiches. That swap trims calories and fat; just remember that the sauce, cheese and bread will decide the final total, not the mushrooms.
How does oyster mushroom compare?
Here is how oyster mushrooms compare with enoki, white and portobello mushrooms per 100 g and per usual serving.
Verdict: For the fewest calories pick white or portobello mushrooms at 22 per 100 g; for the most protein pick oyster mushrooms at 3.3 g against 3.1, 2.7 and 2.1. Enoki is the highest-calorie choice at 37 per 100 g, though it has just 3 mg of sodium.
Most popular oyster mushroom brands in the United States
Ranked by popularity in the BodyPal database
# Productkcal / 100 g
1Richin Brand King Oyster Mushrooms2 pieces · 110 g18 kcal
5L & W Salt Water Added Oyster Mushrooms8 pieces · 110 g11 kcal
6Giorgio Dried Oyster Mushrooms1/4 cup · 10 g300 kcal
7Melissa's Dried Oyster Mushrooms1/3 cup · 5 g200 kcal
8Assi Dried King Oyster Mushroom20 g320 kcal
Jarred and salt-water packs read lower than fresh because of the added liquid, while dried oyster mushrooms read several times higher per 100 g since the water is gone. Source: manufacturer labels / USDA FoodData Central.
Oyster mushroom FAQs
How many calories are in oyster mushrooms?
A cup of sliced oyster mushrooms (86 g) is 28 calories, and one large mushroom (148 g) is 49. Raw oyster mushrooms are 33 calories per 100 g.
Are oyster mushrooms good for weight loss?
They are 33 calories per 100 g with 0.4 g of fat and 2.3 g of fiber. A cup sliced (86 g) adds 28 calories and 2 g of fiber.
Oyster mushrooms vs regular mushrooms: which has more calories?
Oyster mushrooms are 33 calories per 100 g and white mushrooms 22, so a cup sliced (86 g) is 28 calories versus 19.
How much protein is in oyster mushrooms?
3.3 g per 100 g, so a cup sliced (86 g) has 2.8 g and one large mushroom (148 g) has 4.9 g, with 6.1 g of carbs per 100 g.
What is the nutritional value of oyster mushrooms per 100 g?
Per 100 g, raw oyster mushrooms have 33 calories, 3.3 g protein, 6.1 g carbs, 0.4 g fat and 2.3 g fiber. They also carry 420 mg potassium and only 18 mg sodium.
What does USDA FoodData Central list for raw oyster mushrooms?
The USDA row "Mushrooms, oyster, raw" (FDC 168580) lists 33 calories per 100 g. The same entry gives 3.3 g protein, 6.1 g carbohydrate and 0.4 g fat, which are the values this page uses.
How many calories and how much protein are in a cup of oyster mushrooms?
One cup sliced (86 g) has 28 calories and 2.8 g of protein, which is 6% of the daily protein value. Two cups give 57 calories and 5.7 g of protein.
How many calories are in one large oyster mushroom?
One large oyster mushroom (148 g) has 49 calories, with 4.9 g of protein and 3.4 g of fiber. A small one weighing 15 g has just 5 calories.
Are oyster mushrooms high in sodium?
No. Raw oyster mushrooms have 18 mg of sodium per 100 g, and a sliced cup has 15 mg, about 1% of the daily value. Salt-water packed versions can carry more.
