Do Mushrooms Have Protein? Nutritional Facts + Top Picks

Yes—mushrooms do have protein. But not all mushrooms are created equal, and how they’re prepared matters just as much as which variety you choose.

On average:

• Raw white mushrooms have about 3 grams of protein per 100 grams

• Cooked mushrooms shrink down and concentrate slightly

• Dried mushrooms can pack up to 20–25 grams of protein per 100 grams depending on the species

That means if you’re asking, “Does mushroom have protein?” or “How much protein in mushrooms?”—the answer depends on form, type, and serving size.

Note: Protein content can vary based on factors like cultivation methods, preparation, and specific mushroom strains. Dried mushrooms generally have higher protein concentrations due to reduced water content.

While mushrooms do contain protein, they’re not a complete source like eggs or meat. That said, they’re incredibly nutrient-dense, low in calories, and work well alongside other protein-rich foods.

So yes—mushrooms have protein, but think of them as a bonus in your plate, not the protein anchor.

While mushrooms are often praised for their flavor and texture, they also deliver a range of nutritional benefits that make them more than just a culinary afterthought.

Yes. Mushrooms naturally contain fiber—particularly:

• Beta-glucans, which support immune health and help modulate inflammation

• Chitin, a unique structural fiber found in fungal cell walls

• Prebiotic compounds that feed beneficial gut bacteria

Depending on the variety, mushrooms offer 1–2.5 grams of fiber per 100g.

Most mushrooms are low in calories—roughly 20–30 calories per 100g. This makes them a smart addition to high-volume, low-calorie meal plans or clean bulking diets.

Stay tuned for our upcoming blog: [[Calories in Mushrooms]]

Mushrooms are a rich source of:

• B vitamins like riboflavin, niacin, and pantothenic acid

• Trace minerals including selenium, copper, and potassium

• Ergothioneine, a rare antioxidant found almost exclusively in mushrooms

So while the protein in mushrooms may be modest, their fiber, micronutrient, and antioxidant content make them a powerful addition to any balanced diet.

Mushrooms aren’t a high-protein food—but they’re a strategic one.

With about 2–3 grams per 100g (in raw form), mushrooms won’t replace your steak and eggs—but they do make your plate smarter.

Here’s why:

Mushrooms are incredibly low-calorie and fat-free, which means you can add protein and volume without disrupting your macros.

The proteins in mushrooms aren’t just fuel—they’re often bound to immune-modulating compounds, like beta-glucans and lectins. You’re getting amino acids + physiological effects.

Learn more about "functional" mushrooms in our blog: Types of Mushrooms: What Makes Functional Mushrooms Unique

Mushrooms combine well with grains, legumes, and soy—making them perfect for anyone building a complete protein profile on a plant-forward diet.

They take on flavor, mimic meat textures, and bulk up meals—making it easier to add volume and satisfaction without leaning on ultra-processed protein powders.

Bottom line? Mushrooms won’t win the protein contest—but they’re a powerful sidekick for people who want more out of every bite.