Which fungi are rich in protein? Exploring Nutritious Mushroom Varieties

Edible mushrooms can contain between 19% to 35% protein by dry weight, making them a potent source of this macronutrient. For those exploring plant-based diets or alternative protein sources, knowing which fungi are rich in protein can be a game-changer for daily nutrition.

Quick Summary

Many edible fungi, including common mushroom varieties and lab-grown mycoprotein, provide high-quality protein with a complete amino acid profile, offering a sustainable alternative to meat.

Key Points

• Oyster and Button Mushrooms are Protein Powerhouses (Dried): Dehydrated varieties of Oyster and Button mushrooms offer high protein concentration, rivaling some meats on a per-gram basis.

• Mycoprotein is a High-Density Protein Source: Lab-grown mycoprotein, like Quorn, can contain up to 76% protein by dry weight and provides a sustainable, fibrous meat alternative.

• Complete Amino Acid Profile: Many edible fungi, including Oyster and Lion's Mane, are considered complete proteins as they contain all nine essential amino acids.

• Nutrient-Rich Beyond Protein: Fungi are not just protein providers; they also offer beneficial fiber (beta-glucans), B vitamins, minerals, and antioxidants.

• Versatile for Culinary Use: Protein-rich fungi can be incorporated into diets in various ways, from meat analogues to dried powders, to boost nutritional value and flavor.

Understanding Fungal Protein: More Than Just Mushrooms

Often mistaken for vegetables, mushrooms are actually fungi with a unique nutritional profile. They are lauded for being low in calories and fat, yet are packed with essential vitamins, minerals, and potent bioactive compounds. Crucially for those seeking protein alternatives, many fungi offer a substantial and high-quality protein source, particularly when dehydrated. The key distinction is that while fresh mushrooms contain significant moisture, the protein content becomes highly concentrated upon drying, with some varieties rivalling animal sources on a dry-weight basis.

The Fungi Kingdom's Protein Powerhouses

Fungi from the phylum Basidiomycota, which includes most edible mushrooms, are particularly known for their high protein content and balanced amino acid composition. Beyond whole mushrooms, lab-grown fungi in the form of mycoprotein offer another innovative source of sustainable, protein-rich food. This diverse kingdom provides viable protein options for various dietary needs.

Which Fungi are Rich in Protein? A Breakdown of Edible Varieties

When assessing the protein density of fungi, it is important to consider if the measurement is based on fresh or dried weight. Drying dramatically increases the protein concentration by removing water.

Top protein-rich edible mushrooms (dried weight, per 100g):

• Oyster Mushrooms (Pleurotus ostreatus): These are champions of protein content, offering 20–35g per 100g when dried. Their meaty texture and mild flavor make them extremely versatile.
• Button Mushrooms (Agaricus bisporus): A ubiquitous variety, dried button mushrooms can provide around 29g of protein per 100g.
• Paddy Straw Mushrooms (Volvariella volvacea): On a dry-weight basis, these can contain up to 30g of protein per 100g.
• King Trumpet (Pleurotus eryngii): This species offers a significant protein boost, with dried varieties containing about 28.8g per 100g.
• Pom Pom (Hericium erinaceus, Lion's Mane): Known for cognitive benefits, dried Lion's Mane offers up to 22.3g protein per 100g and is a complete protein source.
• Shiitake (Lentinula edodes): A flavorful and popular choice, dried Shiitake mushrooms contain around 17.5g of protein per 100g.
• Morels (Morchella esculenta): Often prized for their unique flavor, morels are also notable for their protein content, particularly in fresh form.
• Tricholoma species: Some varieties have been documented to have exceptionally high protein levels, reaching up to 36.87g per 100g dry weight in research.

Mycoprotein: The Future of Lab-Grown Fungi

Mycoprotein is a sustainable, lab-fermented protein derived from a microfungus, most famously Fusarium venenatum, and is the core ingredient in products like Quorn. This innovative protein source offers several advantages:

• High Protein Concentration: Mycoprotein contains a very high percentage of protein, ranging from 65–76% on a dry-weight basis during its fermentation process.
• Fibrous Texture: The filamentous structure of mycoprotein is engineered to mimic the texture of meat, providing a satisfying mouthfeel in meat analogue products.
• Sustainability: Requiring less land and water than animal agriculture, mycoprotein production is a highly sustainable option for addressing global protein demand.

More Than Just Protein: The Added Benefits

Beyond their protein content, these fungi offer a wealth of other nutrients and health-promoting properties.

• Complete Amino Acid Profile: Unlike many plant-based options, several types of mushrooms, including Oyster and Lion's Mane, provide all nine essential amino acids needed by the human body.
• Dietary Fiber: The cell walls of fungi contain dietary fibers like chitin and beta-glucans, which support gut health, aid digestion, and boost the immune system.
• Vitamins and Minerals: Mushrooms are a good source of B vitamins (B2, B3, B5) and are one of the few non-animal sources of Vitamin D, particularly when exposed to UV light. They also contain important minerals like potassium, selenium, and zinc.
• Antioxidants: Fungi are rich in antioxidants, including ergothioneine and glutathione, which protect cells from oxidative damage.

Incorporating Protein-Rich Fungi into Your Diet

• Use dried mushrooms: For maximum protein concentration, use dried mushrooms like Shiitake or Porcini. Reconstitute them in hot water before adding them to soups, sauces, or stews.
• Enhance stir-fries and pasta: Add sautéed Oyster or King Trumpet mushrooms to your favorite stir-fry or pasta dish for extra protein and a meaty texture.
• Make meat substitutes: Large Portobello mushroom caps can be used as burger patties or steaks. Combine them with other protein-rich fungi for a more nutrient-dense meal.
• Incorporate mycoprotein: Look for mycoprotein-based products like meatless grounds or patties at your local grocery store. These are an excellent, high-protein alternative to traditional meat.
• Create umami broths: The rich, savory flavor of mushrooms can be used to make a flavorful and protein-rich broth for soups and sauces.

Conclusion

Edible fungi are a highly underrated source of high-quality, sustainable protein that deserves a place in any nutrition diet. From the concentrated power of dried Oyster and Button mushrooms to the innovative technology of mycoprotein, these versatile organisms offer a wealth of benefits beyond just protein, including a full amino acid profile, fiber, and vital micronutrients. Whether you are a dedicated vegetarian, a flexitarian, or simply seeking to diversify your protein intake, adding these protein-rich fungi is a delicious and beneficial choice for both your health and the planet.

Comparative Table: Protein Content (per 100g)

Food Source	Protein (Fresh)	Protein (Dried)	Notes
Oyster Mushroom	3-4g	20-35g	Excellent meat alternative due to texture.
Button Mushroom	~3g	29g	Readily available and versatile.
Lion's Mane	3-4g	7-10g	Contains all essential amino acids.
Shiitake Mushroom	2-3g	17.5g	Adds a deep umami flavor.
Mycoprotein (Quorn)	~11g	65-76% (Dry Weight)	Lab-grown fungi, fibrous texture.
Chicken Breast	32.1g	-	For reference.
Cooked Lentils	9g	-	For reference (plant protein).

Note: Protein content can vary based on growing conditions, species strain, and preparation methods.

Key Takeaways

• High Protein Content (Dried): When dehydrated, many mushrooms, such as Oyster, Button, and Paddy Straw varieties, rival or exceed the protein content of some animal meats per 100g.
• Complete Protein Source: Fungi like Oyster and Lion's Mane provide all nine essential amino acids, which is uncommon for most plant-based foods.
• Sustainable and Efficient: Fungal protein production, whether from cultivated mushrooms or lab-grown mycoprotein, is more environmentally friendly than animal-based protein sources.
• Mycoprotein's Potential: Lab-cultured mycoprotein from fungi like Fusarium venenatum offers an extremely protein-dense and fibrous meat alternative.
• Rich in Micronutrients: Beyond protein, fungi are a valuable source of B vitamins, Vitamin D, potassium, selenium, and beneficial fiber.
• Enhance Health and Flavor: Incorporating various protein-rich fungi into your diet adds nutritional value, unique texture, and a savory umami flavor to meals.

FAQs

• Q: Can fungi protein replace meat protein?
  • A: While fresh mushrooms offer less protein per serving than meat, dried mushrooms and mycoprotein can rival animal sources on a dry-weight basis and often contain a complete amino acid profile, making them an excellent protein alternative.
• Q: What is the most protein-dense fungi?
  • A: On a dry-weight basis, varieties like Oyster, Button, and Paddy Straw mushrooms are among the most protein-dense fungi, offering up to 30g of protein per 100g. Lab-grown mycoprotein can contain an even higher percentage of protein by dry weight.
• Q: Is mushroom protein difficult to digest?
  • A: Mushroom protein is highly digestible, with a bioavailability comparable to animal-based sources. Its digestion can be influenced by the fungi's fibrous cell wall, but overall digestibility is good.
• Q: Do fungi contain all essential amino acids?
  • A: Yes, many species of fungi, including common edible mushrooms and mycoprotein, contain a complete profile of all nine essential amino acids.
• Q: What are the benefits of mycoprotein?
  • A: Mycoprotein is a high-protein, low-fat source of dietary fiber that offers a meat-like texture and a lower environmental footprint than animal meat. It can also help with satiety and cholesterol levels.
• Q: How do dried mushrooms compare to fresh ones in protein?
  • A: Dried mushrooms have a significantly higher protein concentration than fresh mushrooms due to the removal of water. While you use a smaller quantity of dried mushrooms, their nutrient density is much greater.
• Q: Can I get enough protein from just eating mushrooms?
  • A: While protein-rich fungi can substantially boost your intake, it is not recommended to rely solely on them for all your protein needs. They are best integrated into a balanced diet that includes other protein sources.

Citations

• Lamycosphere. (2024, August 29). Mushrooms: An Unexpected and Valuable Source of Protein. https://lamycosphere.com/en/blogs/the-future-is-fungi/mushrooms-an-unsuspected-and-precious-source-of-protein
• Fruits and Veggies. Mushroom - Shedding Light on their Nutritional Value. https://fruitsandveggies.org/blog/mushroom-shedding-light-on-their-nutritional-value/
• WebMD. (2023, September 8). Health Benefits of Mushrooms. https://www.webmd.com/diet/health-benefits-mushrooms
• ScienceDirect. (2025). Protein content and amino acid profile of wild mushrooms in different habitats. https://www.sciencedirect.com/science/article/pii/S1878614625000868
• MDPI. (2022, August 12). Nutritional Composition and Biological Properties of Sixteen Edible Mushrooms. https://www.mdpi.com/2076-3417/12/16/8074
• Mushroom Revival. (2024, March 1). High-Protein Mushrooms Change the Game for Plant-Based Diets. https://www.mushroomrevival.com/blogs/blog/how-high-protein-mushrooms-are-changing-the-game-for-plant-based-diets
• MyJuniper. (2025, July 18). How Much Protein Is in Mushrooms? Benefits, Comparisons & More. https://www.myjuniper.com/blog/how-much-protein-in-mushrooms
• National Institutes of Health (NIH) | (.gov). (2023, April 10). Nutritional Quality and Biological Application of Mushroom Protein as a Novel Protein Alternative: A Comprehensive Review. https://pmc.ncbi.nlm.nih.gov/articles/PMC10088739/
• Real Mushrooms. (2023, December 6). Explore the Protein Content in Mushrooms. https://realmushrooms.com/blogs/rm/do-mushrooms-have-protein
• Men's Health. (2025, April 1). The Internet Loves Lion's Mane, But a Nutritionist Explains Why its Health Benefits are Hype. https://www.menshealth.com/uk/nutrition/a64352080/lions-mane/
• MDPI. (2025, September 14). Proteins from Edible Mushrooms: Nutritional Role and Contribution to Human Health. https://www.mdpi.com/2304-8158/14/18/3201
• ScienceDirect.com. (2025, July 30). Unlocking the potential of edible mushroom proteins. https://www.sciencedirect.com/science/article/abs/pii/S0308814625012774
• Verywell Health. (2025, September 11). What Happens to Your Body When You Eat Mushrooms Regularly. https://www.verywellhealth.com/benefits-of-mushrooms-11807311
• WebMD. (2023, September 8). Health Benefits of Mushrooms. https://www.webmd.com/diet/health-benefits-mushrooms
• British Heart Foundation. (2025, March 13). Mushrooms: are they good for you?. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/ask-the-expert/are-mushrooms-good-for-you
• David Moore's World of Fungi. FUNGAL PRODUCTS AS FOOD. https://www.davidmoore.org.uk/assets/fungi4schools/Reprints/Mycologist_articles/Post-16/Foods/Fungi_as_Food.pdf
• MDPI. (2024, July 17). Fungal Proteins: Sources, Production and Purification Methods, Global Market, Opportunities and Challenges for Single-Cell Protein (SCP) Production. https://www.mdpi.com/2076-3417/14/14/6259
• National Institutes of Health (NIH) | (.gov). (2023, December 6). Nutritional Values and Bio-Functional Properties of Fungal Proteins. https://pmc.ncbi.nlm.nih.gov/articles/PMC10742821/

Frequently Asked Questions

Which specific mushroom varieties have the highest protein content?

On a dry-weight basis, Oyster, Button, and Paddy Straw mushrooms are known for their high protein content, with some containing up to 30g per 100g.

Is mycoprotein the same as mushroom protein?

No, mycoprotein is a lab-grown protein derived from a specific microfungus, Fusarium venenatum, while mushroom protein comes from the fruiting bodies of various fungi.

How does drying mushrooms affect their protein content?

Drying mushrooms removes moisture, which significantly concentrates the protein and other nutrients. As a result, dried mushrooms have a much higher protein-to-weight ratio than fresh ones.

Are fungi a good source of fiber?

Yes, the cell walls of fungi contain fiber, particularly chitin and beta-glucans, which are beneficial for gut health and immune function.

Can mushrooms be used as a meat substitute?

Yes, many fungi with a meaty texture, such as large Portobello or Oyster mushrooms, are excellent meat substitutes. Mycoprotein is also widely used for this purpose due to its fibrous nature.

Do all edible fungi have a similar protein content?

No, the protein content varies significantly among different species of edible fungi, as well as depending on whether they are fresh or dried.

Besides protein, what other nutrients do fungi provide?

In addition to protein, fungi are rich in B vitamins, Vitamin D (especially when UV-exposed), and essential minerals like potassium, selenium, and zinc.