Foraged Foods / Cultivated Mushrooms and Edible Fungi
Mushroom, fresh
PhilFCT
Macronutrients
Nutrition Facts
| Serving Size: 100g | |
| Edible Portion: 94% |
| Calories | 48kcal / 2530kcal (1%) |
Macronutrients
Protein | 3.8 g/ 71g (5%) | ||||||
Total Fat | 0.6 g/ 42g (1%) low | ||||||
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Total Carbs | 6.9 g/ 348g (1%) | ||||||
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Vitamins
Vit A | 0 mcg RAE/ 700mcg RAE (0%) |
Vit B1 | 0.11 mg/ 1mg (9%) |
Vit B2 | 0.17 mg/ 1mg (13%) |
Vit B3 | 8.3 mg NE/ 16mg NE (51%) high |
Vit C | 5 mg/ 70mg (7%) |
Minerals
Calcium | 3 mg/ 750mg (0.4%) |
Phosphorus | 94 mg/ 700mg (13%) |
Iron | 1.7 mg/ 12mg (14%) |
Sodium | 8 mg/ 1500mg (0.53%) very low |
What is this food?
Fresh mushrooms (like button, oyster, or similar varieties). They’re a low-calorie vegetable add-on that brings flavor and a bit of fiber to meals.
Why it matters to health
Mushrooms are helpful for everyday eating because they’re light on calories and contain fiber (about 1.6 g per 100 g). Fiber supports fullness and helps keep digestion comfortable, which can make it easier to balance your 3 full meals plus 1–2 snacks in a day. They also have small amounts of carbs and natural sugars, and very little fat and sodium (about 8 mg per 100 g). If you cook them with lots of oil, butter, or salty sauces, the overall calories and sodium can go up—so the cooking style matters.
Healthier tips
- Use mushrooms as a side or add-on to rice and ulam (e.g., mix into gulay, stir-fry, or soup).
- For a balanced plate: aim for 1/2 plate vegetables (including mushrooms), 1/4 protein (fish, chicken, tofu), and 1/4 rice.
- Cook with less oil and choose flavor boosters like garlic, onion, herbs, and pepper instead of salty sauces.
- If you’re having mushrooms as a snack add-on, pair with protein (e.g., eggs or tofu) to stay satisfied.
Common Filipino dishes
Ginisang kabute, Mushroom soup, Tinola with mushrooms, Pancit with mushrooms, Sisig-style mushroom (mushroom sisig)
Images
Disclaimer
Juan Nutrisyon provides educational nutrition information to help users better understand the foods they eat. Nutrient values are sourced from reputable databases including the Philippine Food Composition Tables (FCT) and USDA FoodData Central. Calculation methods for estimating nutrients across multiple foods have been reviewed by a licensed dietitian. The information provided is not intended to diagnose, treat, cure, or prevent any disease. While every effort is made to ensure accuracy, Juan Nutrisyon has not yet undergone formal clinical validation studies and should not replace personalized medical advice from a qualified healthcare professional.
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