# Do Mushrooms Have Protein?

URL: https://kibora.app/protein-in/mushrooms/
Language: en
Page type: food protein reference
Last Updated: 2026-08-18
Description: Yes, mushrooms contain protein, but not much by weight. Raw mushrooms provide about 2.3 g of protein per 100 g. See portions and whether they count as high protein.
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## Do Mushrooms Have Protein?

Yes. Raw mushrooms contain protein, but the absolute amount is fairly small.

Per 100 g, raw mushrooms contain approximately 2.3 g of protein.

## Protein in mushrooms by weight

Mushrooms are very low in calories, so even fairly large portions provide only modest amounts of protein.

| Serving | Protein | Calories |
| --- | --- | --- |
| 100 g raw mushrooms | 2.3 g | 23 kcal |
| 150 g raw mushrooms | 3.5 g | 35 kcal |
| 250 g raw mushrooms | 5.8 g | 58 kcal |
| 300 g raw mushrooms | 6.9 g | 69 kcal |

## Are mushrooms a high-protein food?

Mushrooms are an unusual case: a large share of their very small calorie total comes from protein, but the absolute amount of protein is low.

Raw mushrooms provide about 2.3 g of protein per 100 g, so they are not a practical substitute for foods that deliver 20–30 g of protein in a normal serving.

Using the EU energy-share definition, roughly 40% of their calories come from protein; in everyday nutrition, the grams per serving are the more useful number.

### Very high in protein

40% of calories from protein

## How many mushrooms would provide 20–30 g of protein?

### ~20 g protein

about 870 g

20.0 g protein

### ~25 g protein

about 1.09 kg

25.1 g protein

### ~30 g protein

about 1.30 kg

29.9 g protein

These large amounts show why mushrooms should not usually be treated as a primary protein food, even though protein makes up a relatively high share of their calories.

## One mushroom serving is easy. The whole day gets harder.

Kibora helps you log meals quickly by photo, voice, barcode, text, or favorites, then shows how protein, calories and the rest of your nutrition add up across your day.

## Nutrition data and methodology

Protein and energy values use Frida’s European food-composition record for raw mushrooms, which reports 2.3 g of protein and 23 kcal per 100 g.

Mushroom varieties differ, and cooking changes water content, so protein per 100 g can shift after cooking.

The protein-quality section distinguishes between protein as a share of calories and the actual grams of protein in a normal serving.

### Sources

[Frida — mushroom, raw](https://frida.fooddata.dk/food/961?lang=en)

[EU protein-claim criteria — Regulation (EC) No 1924/2006](https://eur-lex.europa.eu/legal-content/EN/ALL/?uri=CELEX:32006R1924)

## Compare protein in similar foods

### Potato

2.0 g protein per 100 g raw

[See protein by serving.](https://kibora.app/protein-in/potato/)

### Salmon

20.4 g protein per 100 g raw farmed Atlantic salmon

[See protein by serving.](https://kibora.app/protein-in/salmon/)

### Oatmeal

about 5.9 g protein per cooked cup

[See protein by serving.](https://kibora.app/protein-in/oatmeal/)

## Common questions about protein in mushrooms

### Do mushrooms have protein?

Yes. Raw mushrooms contain approximately 2.3 g of protein per 100 g.

### Are mushrooms a good source of protein?

Not in practical serving terms. They are very low in calories, but 100 g provides only about 2.3 g of protein.

### How much protein is in 250 g of mushrooms?

About 250 g of raw mushrooms provides approximately 5.8 g of protein.

### Why do mushrooms look high in protein as a percentage of calories?

Because mushrooms contain very few calories overall. Protein contributes a relatively large share of those calories even though the total grams of protein are modest.

### Does cooking mushrooms increase their protein?

Cooking does not create protein, but water loss can make cooked mushrooms contain more protein per 100 g. Added oils or sauces also change the calorie value.

## How much protein should you eat per day?

Knowing that raw mushrooms have about 2.3 g of protein per 100 g is useful. Knowing how that fits into your own daily protein and macro targets is more useful.