Which mushroom has the lowest calories? An overview of low-calorie fungi for a healthy diet

November 5, 2025 •

3 min read

Boasting only around 15 to 22 calories per cup, white button mushrooms are generally considered to be the variety with the lowest calories. This makes them an excellent addition to any diet focused on healthy eating and weight management, providing volume and nutrients without the high caloric cost.

Quick Summary

This article explores which mushroom variety is the lowest in calories, providing a nutritional comparison of popular options. It explains how these nutrient-dense fungi support weight management through their high fiber and water content, and offers tips for incorporating them into low-calorie recipes.

Key Points

White Button Mushrooms are Lowest in Calories: Raw white button mushrooms contain the fewest calories, at approximately 15-22 calories per cup, though other varieties are very close.
Low Calorie, High Volume: The high water and fiber content of mushrooms adds bulk to meals, helping you feel full on fewer calories, which is ideal for weight management.
Nutrient-Dense Powerhouse: Despite being low in calories, mushrooms are rich in essential nutrients like B vitamins, selenium, and potassium.
Preparation Matters: Frying mushrooms in large amounts of oil or butter will increase calories. Opt for low-oil sautéing, grilling, or adding to soups to maintain their low-calorie benefit.
Versatile Diet Tool: Mushrooms can be used as a low-calorie meat substitute or as a flavorful addition to countless dishes, making them a flexible staple for healthy eating.
Many Varieties are Good Choices: The differences in calorie counts between popular raw mushrooms like white button, crimini, enoki, and oyster are minimal, so feel free to enjoy a variety.

Which Mushroom Has the Lowest Calories? The Definitive Answer

Among popular varieties, the white button mushroom is frequently identified as having the lowest calorie count. A cup of whole white button mushrooms contains roughly 21 calories with minimal fat. However, the difference in calorie content among many common raw mushrooms is very small, making most varieties excellent low-calorie options. For instance, morel and chanterelle mushrooms have approximately 20-21 calories per cup, while enoki mushrooms contain about 23-24 calories per cup. This indicates that focusing on which mushroom is slightly lower in calories is less important than recognizing that mushrooms, in general, are a diet-friendly food with significant nutritional value for few calories.

How Preparation Affects Calorie Count

The calorie information provided is for fresh, raw mushrooms. Preparation methods significantly impact the final calorie count. Frying mushrooms in large quantities of oil or butter will substantially increase calories and fat. To keep them low-calorie, opt for sautéing with minimal cooking spray, or adding them to dishes like soups and salads.

A Nutritional Comparison of Popular Mushroom Varieties

Different mushrooms offer various nutritional benefits. Below is a comparison of several popular low-calorie types based on typical serving sizes. Note that values can vary depending on the source and preparation.


Mushroom Variety	Calories per Cup (Raw, Sliced)	Protein (g) per Cup	Fiber (g) per Cup
White Button	~15-21	~2.2-3	~0.7-1
Crimini	~15	~2.2	~0.5
Enoki	~24	~2	~2
Oyster	~28	~2.9	~2
Morel	~20	Varies	Varies
Chanterelle	~21	Varies	Varies

The Role of Mushrooms in a Low-Calorie Diet

Adding mushrooms to a low-calorie diet is beneficial for several reasons:

High Water and Fiber Content: Their high water content and fiber contribute to satiety, helping to manage appetite and prevent overeating.
Nutrient-Dense: Mushrooms provide essential vitamins and minerals like B vitamins, selenium, and potassium, offering substantial nutrients for minimal calories.
Source of Vitamin D: Some mushrooms can be a source of vitamin D, particularly when exposed to UV light.
Meat Substitute: Varieties like portobellos offer a hearty texture, making them an excellent low-calorie alternative to meat in meals.

Practical Ways to Incorporate Low-Calorie Mushrooms

Here are some simple and healthy ways to add more mushrooms to your meals:

Bulk up scrambled eggs: Sauté sliced mushrooms with minimal cooking spray or oil and stir into your morning scramble for added volume and nutrients.
Fill out sauces: Add chopped mushrooms to pasta sauces or gravies to increase volume and flavor while keeping calories low.
Grill them: Portobello caps are perfect for grilling and can serve as a satisfying, low-calorie burger alternative.
Create a hearty soup: A simple clear mushroom soup is a delicious and low-calorie way to enjoy their earthy flavor.
Mix with ground meat: For those who eat meat, blending mushrooms with ground meat can reduce the overall calorie and fat content of meals like burgers or tacos without sacrificing flavor.

Conclusion

While white button mushrooms often top the list for the lowest calorie count, the difference is minimal across many common mushroom varieties. All mushrooms are a valuable addition to a low-calorie diet due to their high fiber and water content, nutrient density, and versatility in cooking. Including a variety of mushrooms is a great strategy for enhancing satiety and nutritional intake without significant caloric impact.

For more detailed nutritional information on many types of food, including mushrooms, the U.S. Department of Agriculture's FoodData Central is a highly useful and authoritative source.

Frequently Asked Questions

The white button mushroom is most often cited as having the lowest calories, with approximately 15-22 calories per cup when raw. However, many other common varieties, like morel and chanterelle, have a very similar low-calorie profile.

Mushrooms support weight loss because they are very low in calories and high in water and fiber. This combination adds volume and promotes a feeling of fullness, which helps reduce overall calorie intake and prevent overeating.

Not necessarily. Cooking itself doesn't add calories, but the method and ingredients used do. Frying with oil or butter adds significant calories, while steaming, grilling, or sautéing with minimal fat will keep the calorie count low.

Mushrooms are surprisingly nutrient-rich, containing important B vitamins (riboflavin, niacin, pantothenic acid), as well as minerals like selenium, potassium, and copper. They can also be a source of vitamin D if exposed to UV light.

Yes, mushrooms, especially larger varieties like portobellos, have a savory, meaty texture that makes them an excellent low-calorie substitute for meat in many recipes. This is a great strategy for reducing fat and calorie intake.

Most common edible mushrooms are naturally very low in calories. While there are slight variations in calorie counts, they all represent a good, low-calorie choice compared to many other foods.

To keep the calorie count low, opt for cooking methods that require minimal fat. Grilling, steaming, roasting, or sautéing in a non-stick pan with a small amount of olive oil are all great choices.