FoodScore
0/ 100
Goodvegetable· 100 g

Mushroom White Raw

White raw mushrooms score well due to their minimal processing and beneficial micronutrient profile, making them a good addition to a balanced diet.

  • Minimally processed (NOVA 1) whole food, contributing to a healthy diet.
  • Low in calories at only 22 per 100g, making them a good choice for calorie management.
  • Provides 3.09g of protein per 100g, a notable amount for a vegetable.
  • Contains 318mg of potassium per 100g, contributing 7% of the Daily Value.
  • Virtually free of sodium (5mg) and contains no added sugar.
  • Scores -3 points above the vegetable category average (65/100 across 68 foods).
Fiber
1g
4% of Daily Value
Protein
3.09g
6% of Daily Value
Added sugar
0g
0% of Daily Value
Sodium
5mg
0% of Daily Value
+
What it brings to the table
Micronutrients (Riboflavin)+2
Whole food (NOVA 1)+10
−
What holds it back

Nothing significantly penalised here. Well done.

Why it scores 62

White raw mushrooms achieve a 'Good' FoodScore of 62/100, primarily driven by their status as a minimally processed whole food. Their NOVA class 1 designation earns a significant +10 bonus, reflecting their natural state and lack of industrial alteration. The food also receives a +2 bonus for its micronutrient density, specifically for its riboflavin content, which contributes to energy metabolism. With only 22 calories per 100g, they are a nutrient-dense, low-calorie option. They contain 3.09g of protein and 1g of fiber per 100g, which are positive attributes for a vegetable. The absence of added sugar, trans fat, and a very low sodium content (5mg) further contribute to their favorable score. To achieve a higher score, mushrooms would need to provide a more substantial amount of a wider range of micronutrients, particularly those with higher Daily Value percentages, or a greater fiber content per serving.

Health benefits

What the nutrients in mushroom white raw actually do for you, grounded in established dietary science.

Supports Weight Management

White raw mushrooms are an excellent food for weight management due to their very low calorie density. A 100g serving contains only 22 calories, making it possible to consume a significant volume of food without a high caloric intake. This can contribute to satiety and help reduce overall calorie consumption. Additionally, the fiber content, though modest at 1g per 100g, can further aid in feelings of fullness. Incorporating low-calorie, nutrient-dense foods like mushrooms can be a strategic way to manage weight while ensuring adequate nutrient intake. However, for substantial satiety, mushrooms are best paired with other protein and fiber-rich foods.

Contributes to Heart Health

Mushrooms can play a role in heart health due to their favorable nutritional profile. They are naturally low in sodium, with only 5mg per 100g, which is important for maintaining healthy blood pressure. Dietary guidelines emphasize reducing sodium intake to support cardiovascular health. Furthermore, mushrooms contain potassium (318mg per 100g, 7% DV), an electrolyte that helps balance fluid levels and can counteract the effects of sodium. Their very low saturated fat content (0.05g per 100g) also aligns with recommendations for a heart-healthy diet. While not a primary source of fiber for heart health, their overall composition supports a balanced diet. For optimal heart health, mushrooms should be part of a diet rich in diverse vegetables, fruits, and whole grains.

Provides Essential Micronutrients

White raw mushrooms offer a range of essential micronutrients that contribute to overall health. They are a source of B vitamins, including riboflavin (which earned them a bonus in their FoodScore) and folate (4% DV per 100g), which are crucial for energy metabolism and cell function. They also provide minerals like potassium (7% DV), zinc (5% DV), and iron (3% DV). Potassium is vital for nerve function and muscle contraction, while zinc supports immune function and wound healing. Although the percentages of Daily Value are not exceptionally high for most micronutrients in a single serving, regular consumption of mushrooms as part of a varied diet can help meet daily nutrient needs. It's important to note that vitamin D content is low unless mushrooms are specifically exposed to UV light.

Supports a Balanced Diet

As a minimally processed (NOVA 1) whole food, white raw mushrooms are an excellent component of a balanced diet. Their natural state means they retain their inherent nutrients without added sugars, unhealthy fats, or excessive sodium often found in processed foods. The low calorie count combined with a modest amount of protein (3.09g per 100g) and fiber (1g per 100g) makes them a versatile ingredient. Incorporating whole foods like mushrooms is a cornerstone of dietary guidelines, which emphasize consuming a wide variety of vegetables for their diverse nutrient profiles and beneficial plant compounds. While individual nutrient percentages may seem small, their collective contribution in a regular diet is significant. They are a good choice to add volume and nutrients without significantly increasing calories.

How to eat it

White raw mushrooms are a versatile vegetable commonly used in American cuisine, valued for their earthy flavor and ability to absorb other flavors. They are often eaten raw in salads, or cooked in a variety of dishes. A typical serving size is around 100 grams, which can easily be incorporated into meals to add volume and nutrients without many calories. They pair well with herbs, garlic, and other vegetables.

Store mushrooms in a paper bag in the refrigerator to allow them to breathe and prevent moisture buildup, which can lead to spoilage.
To clean, gently brush off any dirt with a damp cloth or soft brush instead of rinsing under water, as they can absorb too much moisture.
Add sliced raw mushrooms to green salads, sandwiches, or wraps for an extra layer of texture and umami flavor.
Sauté mushrooms with garlic and herbs as a quick side dish, or incorporate them into stir-fries, omelets, and pasta sauces to boost vegetable intake.
Consider roasting mushrooms with a drizzle of olive oil and your favorite seasonings for a simple, flavorful side dish that brings out their natural sweetness.
Things to keep in mind

White raw mushrooms are generally considered safe for most people when consumed in typical dietary amounts. Allergic reactions, though rare, can occur and may manifest as skin rashes, digestive upset, or respiratory symptoms. Some individuals may experience mild gastrointestinal discomfort due to the fiber content, especially if not accustomed to eating mushrooms regularly, but this is uncommon at normal serving sizes. There are no widely documented significant drug interactions or specific population-based cautions for raw white mushrooms at normal consumption levels. Always ensure mushrooms are fresh and properly stored to avoid spoilage.

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Reader questions
Are white raw mushrooms healthy?
Yes, white raw mushrooms are considered healthy. They are a minimally processed (NOVA 1) whole food, low in calories (22 per 100g), and contain beneficial micronutrients like potassium, riboflavin, and zinc. They are also very low in sodium and contain no added sugar, making them a good addition to a balanced diet.
Are white raw mushrooms good for weight loss?
White raw mushrooms can be an excellent food for weight loss. With only 22 calories per 100g, they allow for significant portion sizes without adding many calories. Their modest protein (3.09g) and fiber (1g) content can also contribute to satiety, helping you feel full on fewer calories. They are a nutrient-dense choice to add volume to meals.
Are white raw mushrooms processed?
No, white raw mushrooms are classified as NOVA 1, meaning they are unprocessed or minimally processed. This indicates they are in their natural state, with no significant industrial alterations, added sugars, unhealthy fats, or artificial ingredients. This makes them a highly recommended component of a healthy eating pattern.
How should I store white raw mushrooms?
To maintain freshness, store white raw mushrooms in a paper bag in the refrigerator. This allows them to breathe and prevents moisture from accumulating, which can cause them to spoil quickly. Avoid storing them in plastic bags, as this traps moisture and can lead to sliminess.
What are some good alternatives to white raw mushrooms?
If you're looking for alternatives, other edible mushrooms like cremini or portobello offer similar nutritional benefits and culinary versatility. For a different flavor profile but similar low-calorie, nutrient-dense vegetable characteristics, consider zucchini, bell peppers, or eggplant. The best alternative depends on the specific dish and desired texture.
Do white raw mushrooms provide much protein?
White raw mushrooms provide a notable amount of protein for a vegetable, with 3.09g per 100g. While not as high as animal proteins or legumes, this makes them a valuable contributor to plant-based protein intake, especially when consumed as part of a varied diet. They can help increase the overall protein content of vegetarian and vegan meals.
Can I eat white raw mushrooms every day?
Yes, you can safely eat white raw mushrooms every day as part of a balanced diet. Their low calorie count and beneficial micronutrient profile make them a healthy daily addition. As with any food, moderation and variety are key, but there are no known adverse effects from regular consumption of white raw mushrooms in typical serving sizes.

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Data & references

Sources: USDA FoodData Central (SR Legacy, fdcId 169251)Updated 2026-04-20