Nutrition Diet: How many calories are in a sauteed mushroom? Your comprehensive guide.

November 5, 2025 •

4 min read

Just one cup of raw, sliced mushrooms contains only about 15 calories, making them a naturally low-calorie food. However, when asking how many calories are in a sauteed mushroom?, the final count is significantly influenced by the cooking fat you use. Understanding this difference is key to incorporating them healthily into your diet.

Quick Summary

The calorie content of sauteed mushrooms depends heavily on the amount and type of oil or butter used for cooking. Fresh mushrooms are very low in calories, but fat additions can increase the total. Recipes using minimal, healthy fats like olive oil or vegetable broth are key for keeping the dish light. Mushrooms offer a wealth of nutrients, including B vitamins, potassium, and antioxidants, and can be a beneficial part of a weight-loss diet.

Key Points

Fat Adds Calories: The calorie count in sauteed mushrooms depends heavily on the type and amount of cooking fat used, such as butter or oil.
Mushroom Base is Low-Calorie: Raw mushrooms are naturally low in calories, fat-free, and full of beneficial nutrients like B vitamins and antioxidants.
Healthy Cooking Options: For a lower calorie dish, use a minimal amount of healthy oil like olive oil or replace fat entirely by using low-sodium vegetable broth.
Numerous Health Benefits: Beyond being low-calorie, mushrooms support the immune system, heart health, and gut health, while providing essential vitamins and minerals.
Cooking Technique Matters: To maintain a lower calorie count and good texture, avoid overcrowding the pan and add salt towards the end of the cooking process.
Flavor with Herbs, Not Fat: Enhance the flavor of your sauteed mushrooms with herbs, garlic, and pepper instead of relying on high-fat ingredients.

The Calorie Impact: From Raw to Sauteed

Fresh, raw mushrooms are a dieter's best friend. They are low in calories, fat-free, and full of flavor. The moment you introduce them to a hot pan with oil or butter, their nutritional profile begins to change. The added fat is the primary driver of the final calorie count.

For example, 100 grams of mushrooms cooked with oil can range from 80–95 calories, depending on the oil used. A cup of sauteed mushrooms, which can vary greatly in weight and recipe, has been reported with calorie counts anywhere from 76 to over 150 calories. The key takeaway is that the base mushroom is not the calorie concern; it’s what you add to it. A savvy cook can enjoy all the benefits of sauteed mushrooms without derailing their dietary goals by being mindful of their fat choices and quantities.

Factors That Influence the Calorie Count

Beyond the choice of cooking fat, several other factors contribute to the final calorie count of your sauteed mushrooms. Being aware of these can give you greater control over your meal's nutritional impact.

Type of Cooking Fat

Butter vs. Oil: Butter is a solid fat high in saturated fat and can significantly increase the calorie count. Vegetable oils like olive oil or avocado oil, while still caloric, offer healthier monounsaturated and polyunsaturated fats. A tablespoon of butter has about 100 calories, whereas a tablespoon of olive oil contains around 120 calories. A small change in quantity makes a big difference.
Using Broth Instead of Fat: For an even lower-calorie approach, you can 'water saute' or use a low-sodium vegetable broth instead of oil. This technique allows the mushrooms to cook in their own liquid, concentrating their flavor without any added calories from fat.

Other Ingredients and Toppings

Flavorings: While minimal, additions like garlic, herbs (thyme, rosemary), salt, and pepper add negligible calories. However, rich sauces, cheeses, or creams added post-saute can quickly inflate the calorie count.
Portion Size: A heaping cup of butter-sauteed mushrooms will have a much higher calorie count than a small half-cup side dish. Paying attention to portion sizes is essential for accurate calorie tracking.

Mushroom Variety

While the calorie difference is minor, some varieties have slightly different nutritional compositions. For example, shiitake and oyster mushrooms have distinct profiles compared to simple white button mushrooms. For most home cooks, however, the choice of fat will have a far greater impact on the calorie total than the type of mushroom.

Comparison Table: Calorie Breakdown by Cooking Method

To illustrate the impact of different cooking methods, here is a comparison table for a one-cup serving of sauteed mushrooms.


Cooking Method	Added Fat	Estimated Calories	Notes
Dry Saute	None (in their own juices)	15–20	Uses no added fat, preserving the mushroom's natural low-calorie state. Can finish with herbs and a splash of broth.
Oil Saute (Minimal)	1-2 tsp olive oil	60–80	A healthy way to add flavor with minimal caloric impact. Good for weight management.
Butter Saute	1 tbsp butter	120–150+	A richer, more indulgent option that significantly increases the fat and calorie content.
Broth Saute	Low-sodium vegetable broth	20–30	Flavorful and virtually fat-free. An excellent choice for a diet-conscious meal.

The Nutritional Benefits Beyond Calories

Focusing solely on the caloric content of sauteed mushrooms misses their larger nutritional story. These versatile fungi are packed with beneficial compounds that contribute to overall health.

Rich in B Vitamins: Mushrooms are an excellent source of B vitamins, including riboflavin (B2), niacin (B3), and pantothenic acid (B5). These are crucial for energy production and a healthy nervous system.
Immune System Support: Certain mushrooms contain beta-glucans, compounds that can stimulate and support the immune system.
High in Antioxidants: Mushrooms are full of antioxidants like selenium and ergothioneine, which protect cells from damage caused by free radicals, potentially reducing the risk of chronic diseases.
Promotes Heart Health: They are naturally low in sodium and a good source of potassium, which helps regulate blood pressure.
Supports Gut Health: The fiber in mushrooms, along with their prebiotic properties, helps promote a healthy gut microbiome.
Excellent Source of Vitamin D: When exposed to UV light, mushrooms can produce high amounts of vitamin D, an essential nutrient often lacking in diets.

Cooking for Maximum Health

To maximize the health benefits and keep the calorie count low, consider these cooking tips:

Don't Overcrowd the Pan: Cook mushrooms in a single layer to ensure they saute and brown rather than steam. This helps achieve a better texture and flavor.
Wait to Salt: Adding salt too early draws out the mushrooms' moisture, preventing them from browning properly. Add salt toward the end of cooking.
Choose the Right Fat: Opt for a healthy cooking fat like extra virgin olive oil in moderation or use a broth or wine base for a very low-calorie approach.
Add Flavor with Herbs: Use garlic, fresh herbs like thyme or rosemary, and black pepper to enhance flavor without adding significant calories.
Clean Properly: Wipe mushrooms with a damp cloth or give them a quick, light rinse. They absorb water, so avoid soaking them.

Conclusion

The question of how many calories are in a sauteed mushroom? has a clear answer: it's not the mushroom but the preparation that matters. By choosing minimal, healthy cooking fats or opting for a broth-based saute, you can enjoy this versatile, nutrient-packed food guilt-free. Sauteed mushrooms are a delicious and healthy addition to any diet, supporting everything from immune function to heart health. For more on how cooking methods can affect nutrition, explore further resources on healthy cooking techniques. Learn more about cooking with mushrooms.

Frequently Asked Questions

To saute mushrooms with minimal fat, you can use a high-quality nonstick pan and a small amount of low-sodium vegetable broth or a splash of water instead of oil or butter. The mushrooms will release their own liquid and cook in it, concentrating their flavor.

Mushrooms sauteed in butter will typically have a higher saturated fat and calorie content compared to those cooked with a similar amount of olive oil. For example, a tablespoon of butter has about 100 calories, while olive oil has around 120 calories, but the healthier fat profile of olive oil is generally preferred for heart health.

Yes, sauteed mushrooms can be great for weight loss when prepared properly. Since they are low in calories and high in fiber and water content, they can help you feel full and satisfied. The key is to limit the amount of added fat during cooking.

Mushrooms can lose some water-soluble nutrients, like B vitamins, if cooked for a long time or with a lot of liquid. However, sauteing quickly over high heat or simmering in soups are ideal methods for preserving their nutrients.

You can add flavor to sauteed mushrooms by using aromatic ingredients like garlic, onions, and fresh herbs (thyme, rosemary). Deglazing the pan with a splash of white wine or broth adds another layer of flavor without excessive calories.

All common edible mushrooms, such as white button, cremini, and portobello, are very similar in their naturally low-calorie state. The final calorie count is overwhelmingly determined by the cooking method and added ingredients, not the mushroom variety itself.

Overcrowding the pan causes the mushrooms to steam instead of brown and caramelize. This results in a softer, less flavorful texture. Cooking them in a single layer allows their moisture to evaporate quickly, achieving a better sear and concentrating their earthy flavor.