28 %
Copper contributes to normal energy-yielding metabolism, to the normal function of the immune system and to the protection of cells from oxidative stress.
How many calories are in stewed white mushrooms?
7.2kcal
in an 80 g portion
9 kcal per 100 g.
Source: UK CoFID 2021, record 13-506. Checked 5 October 2026.
0.24 gFat
1.1 gProtein
2.1 gFibre
28 %Daily copper
What’s in an 80 g portion
More than half of a portion is water, which is why the calories stay low. What is left is mostly fibre.
- 0.24 gFat
- 1.1 gProtein
- 0.08 gCarbohydrate
- 2.1 gFibre
- 74.5 gWater
- 2 gMinerals and the rest
Below average for vegetables
White mushrooms are 9 kcal per 100 g. The 240 vegetables in this database average 59.9.
White mushrooms9
Vegetables average59.9
Low in fat
0.3 g of fat per 100 g; the UK “low fat” line is 3 g.
Fat, per portion0.24 g
Saturates, per portion0.06 g
Vitamins and minerals in white mushrooms
One of the 23 reach the “high in” level: copper.
Only a trace
- Vitamin C
None recorded
- Vitamin A
- Vitamin D
- Vitamin B12
Show all 23 with amounts
Copper0.28 mg, 28 %
Selenium0.0128 mg, 23 %
Biotin0.00872 mg, 17 %
Pantothenic acid (vitamin B5)1 mg, 17 %
Riboflavin (vitamin B2)0.21 mg, 15 %
Niacin (vitamin B3)2.1 mg, 13 %
Chloride74.4 mg, 9.3 %
Potassium173 mg, 8.6 %
Phosphorus60 mg, 8.6 %
Zinc0.72 mg, 7.2 %
Thiamin (vitamin B1)0.07 mg, 6.5 %
Folate0.012 mg, 6 %
Vitamin B60.05 mg, 3.4 %
Manganese0.04 mg, 2 %
Iron0.26 mg, 1.8 %
Magnesium6.4 mg, 1.7 %
Iodine0.0016 mg, 1.1 %
Calcium2.4 mg, <1 %
Vitamin K0.000216 mg, <1 %
Vitamin E0.01 mg, <1 %
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 white mushrooms don’t give you. And where to find it.
No recorded vitamin D, vitamin C or vitamin A.
Vitamin D
0mgin white mushrooms
Find it inBloater, grilled500 % per 100 g
Vitamin C
Tracein white mushrooms
Find it inCherries, West Indian2150 % per 100 g
Vitamin A
0mgin white mushrooms
Find it inLiver, calf, fried3152 % per 100 g
100 mgVitamin C, 125 %
0.075 mgSelenium, 136 %
0.00125 mgVitamin D, 25 %
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White mushrooms against other vegetables
Per 100 g, white mushrooms have the most copper of the 6 here, ahead of sweet potato (steamed).
0.4mg
0.1mg
0.1mg
0.1mg
0.1mg
0.1mg
Mushrooms, white, stewed in unsalted waterthis page
Sweet potato, steamed−0.2 mg
Matoki, raw−0.2 mg
Gourd, tinda, raw−0.2 mg
Gherkins, pickled, drained−0.2 mg
Spinach, frozen, boiled−0.3 mg
All values per 100 g, from the same dataset. Differences are against white mushrooms.
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Questions about white mushrooms
Four questions chosen by the facts above, so every food answers differently.
How many calories are in a portion of white mushrooms?
A typical portion (80 g, one of your five a day) gives 7 kcal. Per 100 g the figure is 9 kcal.
Is white mushrooms high in copper?
Yes. Mushrooms, white, stewed in unsalted water have 0.35 mg copper per 100 g, 35 % of the NRV, above the 30 % threshold for a “high in” claim.
Does cooking change the folate in white mushrooms?
Yes. Per 100 g, folate goes from 40 mg raw to 0.015 mg stewed. Part of that is the vitamin or mineral itself changing, part is the change in water content.
Which vitamins and minerals do white mushrooms have most of?
By share of the daily reference intake: copper (0.35 mg, 35 %), selenium (0.016 mg, 29 %) and biotin (0.0109 mg, 22 %) per 100 g.
How these numbers were made
Every figure comes from the UK Composition of Foods Integrated Dataset (CoFID), 2021 edition, record 13-506, Mushrooms, white, stewed in unsalted water, published by Public Health England under the Open Government Licence v3.0. Main data references: DH, Nutrient analysis of fruit and vegetables, 2013. 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. 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, and where no illustration of the exact food exists the nearest one is shown (here: White Mushroom). 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 copper.
More vegetables
- Patra leaves, raw39 kcal
- Radish, white/mooli, raw15 kcal
- Sweet potato, wedges, baked139 kcal
- Alfalfa sprouts, raw24 kcal
- Cabbage, red, boiled15 kcal
- Courgette, roasted39 kcal
- All 240 vegetables
Most copper
- Mushroom, dried8.7 mg
- Mushrooms, Chinese, dried, raw1.8 mg
- Seaweed, nori, dried, raw1.6 mg
- Liver, calf, fried23.9 mg
- Liver, calf, raw20.5 mg
- Liver, lamb, fried13.5 mg
- Copper guide