What mushroom is the highest in protein? A Guide to High-Protein Fungi

October 3, 2025 •

3 min read

While often overlooked, mushrooms can provide a surprising amount of protein, especially in their dried form, which can contain up to 35 grams of protein per 100g, comparable to meat. But for fresh varieties, the question remains: what mushroom is the highest in protein? The answer depends heavily on preparation, but certain varieties consistently outperform others.

Quick Summary

This guide reveals the highest-protein mushrooms, differentiating between fresh and dried varieties to highlight the most potent options for your diet. Explore the rich nutritional profile and high-quality, complete protein found in species like oyster and button mushrooms, and learn how to incorporate them into your meals.

Key Points

Dried mushrooms offer the highest protein concentration: Removing water concentrates all nutrients, making dried varieties of mushrooms like oyster and button extremely protein-dense.
Oyster mushrooms are among the highest in protein: Both fresh (3.3g/100g) and dried (up to 35g/100g) oyster mushrooms consistently rank as top protein sources among common culinary varieties.
Mushroom protein is high-quality and complete: Many mushrooms contain all nine essential amino acids, which is rare for plant-based foods, making their protein highly valuable.
Cooking method affects nutritional content: While drying concentrates nutrients, some high-heat methods may reduce amino acids; gentle cooking or using rehydrated dried mushrooms can preserve nutritional value.
Mushrooms offer more than just protein: They are rich in B vitamins, antioxidants like selenium, and beneficial fibers, supporting overall health and immune function.
Incorporate mushroom powder for a boost: Dried mushroom powders can be added to many dishes, like smoothies and soups, for a convenient and concentrated protein source.

Mushrooms are a valuable, low-calorie addition to any diet, offering a wide array of vitamins, minerals, and antioxidants. Their protein content, while modest in fresh form, becomes quite significant when dried, making them a powerhouse for those seeking plant-based sources. A deeper look at specific species and preparation methods reveals how to best harness their nutritional benefits.

Dried vs. Fresh: A Critical Distinction

Understanding the difference in protein concentration between fresh and dried mushrooms is key to answering what mushroom is the highest in protein. Water, which makes up a large portion of a fresh mushroom's weight, is removed during the drying process, concentrating all the nutrients, including protein.

The Highest Protein Mushrooms (Dried)

On a dry weight basis, some mushroom varieties can be exceptionally high in protein, often rivalling animal-based sources like chicken or beef. According to several sources, dried oyster and button mushrooms lead the pack, followed closely by others:

Oyster Mushrooms (Dried): Can provide 20–35 grams of protein per 100g.
Paddy Straw Mushrooms (Dried): Around 30 grams of protein per 100g.
Button Mushrooms (Dried): Can offer up to 29 grams of protein per 100g.
Lion's Mane (Dried): Reported at 22.3 grams of protein per 100g.

The Highest Protein Mushrooms (Fresh)

For fresh mushrooms, the protein content per 100g is considerably lower but still noteworthy as a plant-based source. The top contenders include:

Oyster Mushrooms (Fresh): Approximately 3.3g of protein per 100g.
Button Mushrooms (Fresh): About 3.1g of protein per 100g.
Portobello Mushrooms (Fresh): Around 3.1g of protein per 100g, as they are simply mature button mushrooms.
Shiitake Mushrooms (Cooked): Roughly 2.3g of protein per cup (145g).

Protein Quality: A Complete Profile

Beyond quantity, the quality of mushroom protein is a significant factor. Unlike many plant-based foods, mushrooms are a rare source of complete protein, meaning they contain all nine essential amino acids required by the human body. The amino acid profile of mushroom protein is highly digestible and is considered comparable to or better than some animal proteins and most other plant proteins.

Nutritional Powerhouse Beyond Protein

In addition to their protein content, mushrooms are a nutritional powerhouse, packing in other key vitamins and minerals. This includes:

B Vitamins: Essential for energy metabolism and nervous system health.
Selenium: A potent antioxidant that helps protect cells from damage.
Copper and Potassium: Vital for nerve and heart function.
Vitamin D: Some mushrooms, especially those exposed to UV light, are one of the few non-animal sources of Vitamin D.
Fiber: Good for digestive health and promotes feelings of fullness.

Practical Ways to Incorporate High-Protein Mushrooms

To maximize the protein benefits of mushrooms, especially dried varieties, consider these preparation and cooking methods:

Reconstitute dried mushrooms: Soak dried mushrooms in warm water to rehydrate them before adding to soups, stews, or sauces. The soaking liquid can also be used as a flavorful stock.
Use mushroom powders: Add a tablespoon or two of powdered dried mushrooms to smoothies, soups, or sauces for a concentrated nutritional boost.
Sauté correctly: To achieve a meaty texture, dry-sauté mushrooms first to release their moisture. Then, add fat (oil or butter) and seasonings.
Create meat substitutes: Large, dense mushrooms like portobellos can be grilled or roasted whole to serve as veggie burger patties, while chopped mushrooms can replace part of the meat in dishes like lasagna or burgers.

Mushroom Protein Comparison Table


Mushroom Type	Protein (Fresh, per 100g)	Protein (Dried, per 100g)	Notes
Oyster	~3.3g	20–35g	Excellent fresh or dried, meaty texture.
Button (White/Cremini)	~3.1g	~29g	Widely available, versatile for many dishes.
Paddy Straw	N/A	~30g	Popular in Asian cuisine, especially soups.
Lion's Mane	~2.4g	~22.3g	Known for potential cognitive benefits.
Shiitake	~2g (cooked)	~17.5g	Strong umami flavor, ideal for Asian dishes.
Porcini	~4g	~21g	Highly prized for its rich, earthy flavor.

Conclusion

While fresh mushrooms offer a moderate amount of protein, it's dried varieties that truly pack a protein punch, with dried oyster mushrooms often containing the highest concentration. However, the real takeaway is the superior quality of mushroom protein, which is complete, highly digestible, and comes with a host of other beneficial nutrients. Adding various types of mushrooms to your diet, whether fresh or dried, is a simple and delicious way to increase your intake of high-quality, plant-based protein while enjoying their other health-boosting properties. Consulting a registered dietitian can provide personalized advice for incorporating mushrooms into your nutritional plan.

Frequently Asked Questions

Fresh oyster mushrooms contain approximately 3.3 grams of protein per 100 grams, making them one of the highest protein varieties available in fresh form.

Dried mushrooms have a higher protein concentration by weight because the dehydration process removes most of the water content. The protein that remains becomes more concentrated, resulting in a higher grams-per-100g figure.

Yes, unlike many other plant-based foods, mushrooms are a rare source of complete protein, containing all nine essential amino acids necessary for human nutrition.

While fresh mushrooms contain significantly less protein by weight than meat, dried mushrooms can have a comparable protein content. Furthermore, mushroom protein is highly digestible and contains all essential amino acids, making it a high-quality alternative.

High-protein mushrooms offer numerous health benefits, including immune system support, rich antioxidants, and a filling, low-calorie food source that can aid in weight management.

Gentle cooking methods like boiling followed by sautéing can help preserve nutrients, as some high-heat methods may cause minimal loss. Using dried and rehydrated mushrooms is also an effective way to maximize nutrient intake.

Mushrooms can serve as an excellent component of a high-protein diet, particularly when using dried or powdered versions. However, it is best to combine them with other high-protein plant-based foods to ensure you meet all your daily protein requirements.