Oyster Mushroom Nutrition Calculator — Calories & Nutrition per Serving

Oyster mushrooms (FDC 168580) lead common mushroom varieties in both iron (1.33mg per 100g, 7% DV) and protein (3.31g per 100g). For comparison: white button has 0.5mg iron and 3.09g protein, cremini has 0.4mg iron and 2.5g protein, and portobello has 0.31mg iron and 2.11g protein. Oyster mushrooms provide 3-4x more iron than other popular varieties ^[1].

At 33 calories per 100g, oyster mushrooms are slightly higher in energy than button/cremini/portobello (all at 22 kcal), primarily because they have more carbohydrates (6.09g) and slightly more fat (0.41g). The higher carb content includes 2.3g dietary fiber (8% DV) — almost 4x cremini's fiber (0.6g) and nearly double portobello's (1.3g) ^[1].

Folate at 38mcg per 100g (10% DV) is the highest among common mushrooms — cremini has 25mcg and portobello has 28mcg. Combined with the iron content, oyster mushrooms offer a relevant combination for people tracking both nutrients from plant-based sources. A cup of sliced oyster mushrooms (~86g) provides 1.14mg iron (6% DV) and 33mcg folate (8% DV) at just 28 calories ^[1].

Raw oyster mushrooms at 33 kcal per 100g can reach 180 kcal in deep-fried tempura form — a 445% increase. The mushroom's layered, fan-like structure creates extensive surface area that absorbs oil and batter far more than compact mushrooms like button or cremini. This surface area is why oyster mushroom tempura is a popular dish — and why it requires careful logging ^[1].

Sautéing doubles the calories to approximately 65 kcal per 100g, with oil contributing ~2.6g additional fat. Stir-frying is more moderate at 58 kcal because the higher heat and shorter cooking time limit oil absorption. The meat-like texture of sautéed oyster mushrooms has made them a popular ingredient in plant-based cooking, where they're often used to replicate pulled pork or chicken ^[1][3].

In soup, oyster mushrooms maintain close to their raw calorie count (~30 kcal per 100g of mushroom) since no oil is added and some nutrients leach into the broth. For hot pot preparations common in East Asian cuisine, the mushroom portion stays low-calorie — the broth, dipping sauces, and accompaniments contribute the majority of the meal's energy content ^[1].

Oyster mushrooms deliver 4.96mg niacin per 100g (31% DV) — the highest niacin content among the mushrooms in this comparison. Per calorie, that's 0.15mg niacin per calorie. Chicken breast provides 8.9mg niacin at 165 kcal (0.054mg/kcal). Oyster mushroom's niacin efficiency is nearly 3x that of chicken on a per-calorie basis ^[1].

Riboflavin at 0.349mg (27% DV) and pantothenic acid at 1.29mg (26% DV) complement the niacin, creating a three-vitamin B-complex cluster. Combined, these three B-vitamins provide 27-31% DV each per 100g — a remarkably balanced B-vitamin profile from a single food at just 33 calories ^[1].

Thiamine at 0.125mg (10% DV) rounds out the B-vitamin offering. Among common mushrooms, only shiitake (0.015mg) falls notably short of oyster mushroom's thiamine content. For people logging B-vitamin intake across a meal plan, oyster mushrooms provide four distinct B-vitamins above 10% DV per 100g — a breadth rare in the vegetable category ^[1][3].

Oyster mushrooms provide 0.7mcg vitamin D₂ (ergocalciferol) per 100g — the highest among common raw mushrooms (button: 0.0mcg, cremini: 0.1mcg, portobello: 0.3mcg). While this represents only 4% DV, it's nutritionally meaningful because very few non-animal, non-fortified foods contain any vitamin D. Mushrooms exposed to UV light can have dramatically higher levels ^[1][2].

Choline at 48.7mg per 100g (9% DV) is another standout — oyster mushrooms have roughly 2.3x the choline of cremini (21mg) and portobello (21.2mg). Choline is tracked for its role in supporting cell membrane structure, and the adequate intake is 550mg/day for adults. A cup of oyster mushrooms contributes 42mg (8% DV) at minimal calorie cost ^[1].

Betaine at 12.1mg per 100g — while not tracked with a DV — is notably present in oyster mushrooms. Betaine is related to choline metabolism and is tracked by researchers studying methylation pathways. Among mushrooms, oyster has the highest betaine content, adding another dimension to its uniquely broad micronutrient profile ^[1].

Oyster mushrooms have become a staple in plant-based cooking for their meat-like texture when cooked. Shredded and sautéed, they mimic pulled pork or chicken in tacos, sandwiches, and stir-fries. From a logging perspective: a 150g serving of sautéed shredded oyster mushroom provides ~98 calories, 6.3g protein, 2.4mg iron (13% DV), and 8.7mg niacin (54% DV) ^[1][3].

For iron tracking specifically, oyster mushrooms are one of the better plant-based options per calorie: 0.04mg iron per calorie compared to spinach (0.12mg/kcal, but with oxalate inhibition), lentils (0.026mg/kcal), and tofu (0.024mg/kcal). The iron in oyster mushrooms is non-heme, so pairing with vitamin C sources (bell pepper, lemon juice) enhances absorption ^[1].

In a taco filling, 100g of shredded sautéed oyster mushroom (~65 kcal) replaces 100g ground beef (~254 kcal) — saving 189 calories while providing comparable niacin (5.8mg vs. 4.6mg). Protein drops significantly (4.2g vs. 17.2g), so the trade-off is clear: oyster mushrooms are excellent for calorie and niacin efficiency, but protein-focused logging requires supplementation from other sources like beans or cheese ^[1].