Vegetable
raw oyster mushroom.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
oyster mushroomhirataketree oyster mushroompearl oyster mushroompleurotus ostreatus
SERVING
CALORIES
41
PROTEIN
3.3g
CARBS
6.1g
FAT
0.41g
FIBER
2.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories41.3kcal—
Protein3.3g7%
Carbohydrates6.1g2%
Fiber2.3g8%
Sugar1.1g2%
Total fat0.41g1%
Saturated fat0.06g0%
Trans fat0g—
Cholesterol0mg0%
Water89.2g—
MINERALS
Sodium18mg1%
Potassium420mg9%
Calcium3.0mg0%
Iron1.3mg7%
Magnesium18mg4%
Phosphorus120mg10%
Zinc0.77mg7%
Copper0.24mg27%
Manganese0.11mg5%
Selenium2.6µg5%
VITAMINS
Vitamin A2.0µg0%
Vitamin C0mg0%
Vitamin D0.70µg3%
Vitamin E0mg0%
Vitamin K0µg0%
Thiamin (B1)0.13mg11%
Riboflavin (B2)0.35mg27%
Niacin (B3)5.0mg31%
Pantothenic acid (B5)1.3mg26%
Vitamin B60.11mg6%
Folate (B9)38µg10%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup86g
1 tablespoon5.4g
1 teaspoon1.8g
1 ml0.4g
1 liter358.3g
HEALTH BENEFITS
Why eat it.
- ✓Rich in antioxidants, such as ergothioneine, which help protect cells from damage.
- ✓Contains beta-glucans, compounds known to support and modulate the immune system.
- ✓Good source of B vitamins like niacin and riboflavin, essential for energy metabolism.
- ✓May help lower cholesterol levels due to the presence of compounds like lovastatin.
COOKING TIPS
In the kitchen.
- 1Sauté, roast, or grill oyster mushrooms to bring out their savory, umami flavor and develop a tender, slightly chewy texture.
- 2For a meat-like texture, tear them into strips by hand instead of slicing with a knife before cooking.
- 3Cook them in a dry pan initially over medium-high heat to release their moisture. Once the water evaporates, add fat (oil or butter) to brown them.
- 4Their delicate flavor makes them an excellent addition to stir-fries, soups, pasta dishes, and as a substitute for seafood or chicken.
STORAGE
Keep it fresh.
- Store in a paper bag or a container with ventilation in the main compartment of the refrigerator, not the crisper drawer.
- Use within 5-7 days for optimal freshness and texture; avoid washing until just before cooking to prevent sliminess.
FAQ
Frequently asked questions.
Are oyster mushrooms healthy?
Yes, oyster mushrooms are highly nutritious and low in calories, containing only 33 calories per 100g. They are rich in antioxidants like ergothioneine and provide essential B vitamins such as niacin and riboflavin, which support energy metabolism and cellular health.
What are the primary health benefits of oyster mushrooms?
Oyster mushrooms contain beta-glucans that support the immune system and natural compounds like lovastatin that may help lower cholesterol. Their high antioxidant content helps protect cells from oxidative stress and inflammation.
Are oyster mushrooms good for weight loss?
Oyster mushrooms are excellent for weight loss because they are very low in fat (0.41g per 100g) and calories. Their fiber content and savory 'umami' flavor can help you feel full and satisfied while maintaining a calorie deficit.
Are oyster mushrooms vegan and gluten-free?
Yes, oyster mushrooms are naturally vegan and gluten-free. They are a popular choice in plant-based diets as a meat substitute due to their unique texture and high protein content relative to other vegetables.
Are oyster mushrooms keto-friendly?
Yes, they are keto-friendly. With approximately 6.09g of carbohydrates per 100g and a good portion of that being dietary fiber, they fit easily into a low-carb or ketogenic lifestyle.
Can you eat oyster mushrooms raw?
While they can be eaten raw in small amounts, they often have a slightly metallic or acrid taste and a tough texture when uncooked. Cooking them improves their flavor, softens the texture, and makes their nutrients more bioavailable by breaking down the chitin in their cell walls.
What do oyster mushrooms taste like?
Oyster mushrooms have a mild, delicate flavor with subtle earthy and woody undertones. When cooked, they develop a tender, meaty texture and a savory umami profile that absorbs the flavors of the oils and spices they are prepared with.
How do you prepare oyster mushrooms for cooking?
Avoid soaking them in water as they absorb liquid easily; instead, wipe them with a damp cloth or give them a very brief rinse. Trim the tough, woody base where the stems join and pull the individual caps apart or slice them as needed.
How should I store oyster mushrooms and how long do they last?
Store them in a paper bag in the refrigerator to allow them to breathe and prevent moisture buildup. They are more delicate than button mushrooms and typically stay fresh for 3 to 5 days.
How can I tell if oyster mushrooms have gone bad?
Fresh oyster mushrooms should be firm and dry. If they feel slimy, have developed dark brown or black spots, or emit a strong, unpleasant, or sour odor, they have spoiled and should be discarded.
