144 %
Manganese contributes to normal energy-yielding metabolism, to the maintenance of normal bones and to the protection of cells from oxidative stress.
How many calories are in oyster mushrooms?
6.4kcal
in an 80 g portion
8 kcal per 100 g.
Source: UK CoFID 2021, record 13-293. Checked 5 October 2026.
0.16 gFat
1.3 gProtein
144 %Daily manganese
What’s in an 80 g portion
More than half of a portion is water. The rest is 1.3 g protein and 0.16 g fat.
- 0.16 gFat
- 1.3 gProtein
- 72.1 gWater
- 6.5 gMinerals and the rest
Below average for vegetables
Oyster mushrooms are 8 kcal per 100 g. The 240 vegetables in this database average 59.9.
Oyster mushrooms8
Vegetables average59.9
Low in fat
0.2 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.16 g
Vitamins and minerals in oyster mushrooms
Two of the 11 recorded reach the “high in” level. Manganese leads.
Only a trace
- Vitamin C
- Zinc
- Copper
None recorded
- Vitamin A
- Vitamin D
- Vitamin B12
Show all 11 with amounts
Manganese2.9 mg, 144 %
Riboflavin (vitamin B2)0.34 mg, 25 %
Phosphorus96 mg, 14 %
Iron1.5 mg, 11 %
Potassium184 mg, 9.2 %
Magnesium23.2 mg, 6.2 %
Selenium0.0024 mg, 4.4 %
Calcium23.2 mg, 2.9 %
Vitamin Anone recorded
Vitamin Dnone recorded
Vitamin B12none recorded
Badges use the UK legal thresholds per 100 g: 15 % of the reference intake for “source of”, 30 % for “high in”. A trace is shown as “trace” and never counts.
What oyster mushrooms don’t give you. And where to find it.
No recorded vitamin D, vitamin C or zinc.
Vitamin D
0mgin oyster mushrooms
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein oyster mushrooms
Find it inCherries, West Indian2150 % per 100 g
Zinc
Tracein oyster mushrooms
Find it inOysters, raw592 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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Oyster mushrooms against other vegetables
Per 100 g, oyster mushrooms have the most manganese of the 6 here, ahead of patra leaves (raw).
3.6mg
1.8mg
1.2mg
1mg
1mg
0.9mg
Mushrooms, oyster, rawthis page
Patra leaves, raw−1.8 mg
Sweetcorn, dried−2.4 mg
Seaweed, kombu, dried, raw−2.6 mg
Taro leaves, steamed−2.6 mg
Onions, dried, raw−2.7 mg
All values per 100 g, from the same dataset. Differences are against oyster mushrooms.
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Questions about oyster mushrooms
What the numbers say to the questions people actually search.
How many calories are in a portion of oyster mushrooms?
A typical portion (80 g, one of your five a day) gives 6 kcal. Per 100 g the figure is 8 kcal.
Is oyster mushrooms high in manganese?
Yes. Mushrooms, oyster, raw have 3.6 mg manganese per 100 g, 180 % of the NRV, above the 30 % threshold for a “high in” claim.
Which vitamins and minerals do oyster mushrooms have most of?
By share of the daily reference intake: manganese (3.6 mg, 180 %), riboflavin (0.43 mg, 31 %) and phosphorus (120 mg, 17 %) per 100 g.
Are oyster mushrooms a good source of protein?
Mushrooms, oyster, raw have 1.6 g protein per 100 g, 78 % of the energy, which meets the UK threshold for “high protein”.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-293, Mushrooms, oyster, raw, published by Public Health England under the Open Government Licence v3.0. Main data references: Vegetables, Herbs and Spices Supplement, 1991. Values are per 100 g of the edible part; a portion is 80 g, one of your five a day, the usual UK portion for vegetables. Edible proportion: 70 % of the weight as bought is eaten. Reference intakes follow Regulation (EU) 1169/2011 Annex XIII as retained in GB law; “source of”, “high in” and “low” follow Regulation (EC) 1924/2006, assessed per 100 g. Function lines are the authorised wording from the GB register of nutrition and health claims, credited to the nutrient. Energy is rounded to the whole kcal and kJ; other amounts to one decimal, or two below 1. A trace is shown as “trace” and never gets a figure or a badge; a nutrient never analysed is left off the page. We start from the dataset’s 2,887 records and keep 2,322: records weighed with bone, shell or skin, alcoholic drinks, infant foods, brand-named products, records with fewer than eight measured vitamins and minerals and near-identical variants are left out. Group context uses the 240 vegetables kept from the dataset; a rank counts only the foods with a measured figure for that nutrient. Food images are illustrations from Ingredient Atlas, released under CC0; they show the food, not the measured sample. Checked 5 October 2026. Contains public sector information licensed under the Open Government Licence v3.0.
More vegetables
From the same group, with calories per 100 g, and the foods with the most manganese.
More vegetables
- Courgette, raw16 kcal
- Marrow, boiled9 kcal
- Parsnip, boiled66 kcal
- Raddiccio, raw14 kcal
- Sweet potato, boiled58 kcal
- Ackee, canned, drained151 kcal
- All 240 vegetables
Most manganese
- Seaweed, wakame, dried, raw6.1 mg
- Seaweed, nori, dried, raw6 mg
- Spinach, dried5.2 mg
- Soup, lentil29 mg
- Saffron28.4 mg
- Ginger, ground28 mg
- Manganese guide