Cremini Mushroom Nutrition Calculator — Calories & Nutrition per Serving

Cremini and portobello mushrooms are both *Agaricus bisporus* — the same species as the common white button mushroom. The difference is maturity: white buttons are harvested youngest, cremini (baby bellas) at an intermediate brown stage, and portobellos at full maturity when the cap opens wide. This maturation changes the nutrient density per gram as water content and cap size shift ^[1][3].

Raw cremini mushrooms (FDC 168434) contain 22 calories per 100g with 2.5g protein, 0.1g fat, and 4.3g carbohydrates. The potassium content is notable at 448mg (10% DV) — higher than a banana per 100g (358mg). Portobello mushrooms have slightly fewer calories (22 kcal) but different mineral concentrations due to their larger, more open cap allowing greater water evaporation ^[1].

White button mushrooms have 22 kcal and 3.09g protein per 100g — marginally more protein than cremini's 2.5g. The practical differences for logging are small: all three forms of *A. bisporus* cluster within 20-25 kcal per 100g. Choose based on flavor preference (cremini have a deeper, earthier taste) rather than nutritional differences, which are minor ^[1][3].

Cremini mushrooms deliver 448mg potassium per 100g (10% DV) — exceeding bananas (358mg), tomatoes (237mg), and oranges (181mg) at a fraction of the calories. Five medium cremini (~85g) provide 381mg potassium (8% DV) at just 19 calories, making them one of the most potassium-efficient foods available ^[1].

Niacin (vitamin B3) at 3.8mg per 100g (24% DV) is cremini's standout B-vitamin. This exceeds most vegetables and approaches meat-level niacin: chicken breast has 8.9mg per 100g, but at 165 calories. Per calorie, cremini delivers 0.17mg niacin per calorie — significantly more efficient than chicken (0.054mg/kcal) ^[1].

Riboflavin (vitamin B2) at 0.49mg per 100g (38% DV) is another strength. Combined with niacin, this makes cremini mushrooms a notable B-vitamin source for plant-based diets. Selenium at approximately 18.6mcg per 100g (34% DV) adds a trace mineral that's difficult to find in most vegetables — mushrooms are one of the few non-animal, non-grain sources of meaningful selenium ^[1][3].

Raw cremini mushrooms are 92.1% water — they shrink dramatically when cooked. A cup of raw sliced cremini (~70g) can reduce to roughly half its volume when sautéed, as water evaporates and cell walls collapse. This concentration effect increases nutrient density per gram of cooked mushroom while preserving most minerals and B-vitamins ^[1].

When sautéing, cremini absorb oil like a sponge — the porous structure pulls in cooking fat. Sautéed cremini typically reach 52 kcal per 100g (from 22 raw) with oil contributing most of the increase. To minimize calorie absorption: cook over high heat to sear the surface quickly, creating a barrier before the interior absorbs oil, or use a non-stick pan with minimal or no oil ^[1].

For soup, cremini leach water-soluble B-vitamins into the broth — if you consume the broth, most nutrients are retained in the dish overall. Potassium drops from 448mg to roughly 380mg in the mushroom portion as some dissolves into the liquid. Roasting concentrates everything: potassium can reach ~560mg per 100g as water evaporates, making roasted cremini the most mineral-dense preparation ^[1].

Cremini mushrooms provide a four-vitamin B-complex cluster rarely matched in the vegetable kingdom: niacin (3.8mg, 24% DV), riboflavin (0.49mg, 38% DV), pantothenic acid (~1.5mg, 30% DV), and thiamine (0.095mg, 8% DV). Most vegetables offer one or two B-vitamins in meaningful amounts — cremini offer four simultaneously ^[1][3].

This B-vitamin density makes cremini particularly relevant for plant-based and vegetarian diet tracking. Riboflavin is predominantly found in dairy and meat; cremini's 0.49mg per 100g approaches the 0.52mg in a cup of milk (244g). For someone avoiding dairy, a cup of sautéed cremini can contribute meaningfully to riboflavin intake ^[3].

Vitamin B12 at 0.1mcg per 100g is modest but noteworthy — mushrooms are one of the very few non-animal foods that contain any B12. While insufficient to meet the 2.4mcg DV on its own, this trace amount makes mushrooms a partial B12 contributor for people tracking their intake from plant-based sources ^[1][3].

In pasta and risotto, cremini typically appears at 50-100g per serving. A 75g portion of sautéed cremini adds roughly 39 calories, 2.4g protein, and 398mg potassium to a pasta dish — the mushroom contribution to the overall plate. When logging, separate the mushroom weight from pasta and sauce for accuracy ^[1].

On steak or burgers as a topping, a typical serving of sautéed cremini is 40-60g (~3-4 mushrooms). At 50g sautéed: 26 calories, 1.6g protein, 265mg potassium. The umami compounds (glutamates) in cremini enhance the meaty flavor perception, which is why they're the traditional steak companion — but from a logging perspective, they add minimal calories compared to the meat ^[1].

In omelets and scrambles, expect 30-50g raw cremini per egg. Raw-weight logging is easier since you add mushrooms before cooking. At 40g raw: 9 calories, 1.0g protein, 179mg potassium, 0.2mg riboflavin (15% DV). The mushrooms contribute virtually zero fat and negligible calories to the egg dish — they're essentially a nutrient multiplier that adds B-vitamins and minerals without a calorie cost ^[1].