Nutritional Value

What is high in protein, full of vitamins and minerals, low in fat, and free of cholesterol?

NUTRITIONAL VALUE OF GOURMET MUSHROOMS

Gourmet mushrooms, which include elm oyster, blue oyster, shiitake, lion’s mane, turkey tail, aspen oyster, and phoenix fir oyster, are/have:

¹ These statements have not been evaluated by the Food and Drug Administration. Gourmet mushrooms are not intended to diagnose, treat, cure, or prevent any disease. 
 

NUTRITIONAL PROFILES

The nutritional content of oyster and shiitake mushrooms are listed below, both of which are based solely on the FDA’s published  Nutritional Content Database. At this point in time, the FDA has not published the nutritional content for turkey tail mushrooms . Note that reishi mushrooms are a tea mushroom and not a cooking mushroom; the benefit of the reishi mushroom is in its medicinal properties, not its nutritional content.

Oyster Mushrooms

Serving size: 100 g (Approximately 1 1/3 cup raw, sliced oyster mushrooms or 1/4 cups cooked oyster mushrooms)
Calories: 33

VITAMINS in green

MINERALS in orange

  Amount % RDA   Amount % RDA
Protein 3.31 g 6% Vitamin A 48 IU N/A
Carbohydrate 6.09 g 5% Vitamin C 0 mg 0
Fiber 2.3 g 25% Vitamin D .7 mg 4.7%
Fat, total 0.41 g —– Vitamin E 0 mg 0
Sugars, total 1.11 g —– Vitamin K 0 mg 0*
Saturated fat 0.25 g Thiamine (B1) 0.125 mg 10.5%
Monounsaturated fat 0.12 g Riboflavin (B2) 0.349 mg 27%
Polyunsaturated fat 0.5 g Niacin (B3) 4.956 mg 30%
Cholesterol 0 mg Pyridoxine (B6) 0.110 mg 8.5%
Caffeine 0 mg Folate (B9) 38 μg N/A
B Complex (B12) 0 mg 0
Calcium 3 mg 0.3%
Iron 1.33 mg 17%
Magnesium 18 mg 5%
Phosphorus 120 mg 17%
Potassium 420 mg 9%
Sodium 18 mg 12%
Zinc 0.77 mg 7%

Shiitake Mushrooms

Serving size: 100 g (Approximately 1 1/3 cups raw, sliced shiitake mushrooms or 1/4 cup cooked shiitake mushrooms)
Calories – 34

VITAMINS in green

MINERALS in orange

  Amount % RDA   Amount % RDA
Protein 2.24 g 4% Vitamin A n/a n/a
Carbohydrate 6.79 g 5% Vitamin C 0 mg 0
Fiber 2.5 g 6.5% Vitamin D 18 IU 1.3%
Fat, total 0.49 g —– Vitamin E 0 mg 0
Sugars, total 2.38 g —– Vitamin K 0 mg 0
Saturated fat < 1 g Thiamine (B1) 0.015 mg 1.3%
Monounsaturated fat < 1 g Riboflavin (B2) 0.217 mg 17%
Polyunsaturated fat < 1 g Niacin (B3) 3.877 mg 23%
Cholesterol 0 mg Pyridoxine (B6) 0.239 mg 23%
Caffeine 0 mg Folate (B9) 13 μg n/a
B Complex (B12) n/a n/a
Calcium 2 mg 0.2%
Iron 0.41 mg 6%
Magnesium 20 mg 5%
Phosphorus 112 mg 112%
Potassium 304 mg 7%
Sodium 9 mg 6%
Zinc 1.03 mg 9%

A note about the nutritional profiles:

Disclosure: The authors of this report obtained the following information from the USDA National Agricultural Library. Although the authors of this report carefully and painstakingly compiled this information to the best of their ability, they cannot guarantee the complete and total accuracy of this information, nor of the reports and research on which this information is based. The 100th Monkey Mushroom Farm is not responsible for any errors in this report. We encourage you to conduct your own research and verify this information.

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USDA Nutrient Database, USDA Agricultural Research Service, National Agricultural Library