17 Fit Food calories Vegetables and mushrooms
Wild mushrooms calories and nutrition facts
Per 100 g: 22 kcal — 2.4 g protein, 0.23 g fat and 1.9 g carbs.
A basket of mixed wild mushrooms – chanterelles, ceps, birch boletes and the like – is mostly water, at about 22 kcal per 100 g fresh. Dried mixes for risotto and soup are a different matter, so weigh them before soaking. If you forage, only cook what an experienced picker has identified.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Protein 44%
- Fat 10%
- Carbs 35%
- Other 12%
In everyday portions
- 100 kcal is 460 g this much of it gives 100 kcal
- Energy density Very low 0.22 kcal per gram: the lower it is, the more food you get for the same calories
All the variants
How the calories and macros change with the variety and the cooking. Values per 100 g.
| Variant | Kcal | Protein | Fat | Carbs |
|---|---|---|---|---|
| Fresh | 22 | 2.4 | 0.23 | 1.9 |
| Boiled | 20 | 2.2 | 0.53 | 0.65 |
| Dried mix | 257 | 26.8 | 2.2 | 16.5 |
Nutrition per 100 g
The percentage is the share of an adult’s daily reference intake set by the EU (Regulation 1169/2011).
Fresh
Energy and macros
- Energy 22 kcal 1%
- Protein 2.4 g 5%
- Fat 0.23 g <1%
- Carbs available, without fibre 1.9 g <1%
- Fibre 1.7 g
- Salt 0.01 g <1%
Where the calories come from
- Protein 44%
- Fat 10%
- Carbs 35%
- Other 12%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 0.2 µg 4%
- Vitamin E 0.01 mg <1%
- Vitamin K 0 µg 0%
- Vitamin C 3.4 mg 4%
- Vitamin B1 (thiamin) 0.084 mg 8%
- Vitamin B2 (riboflavin) 0.42 mg 30%
- Vitamin B3 (niacin) 4.5 mg 28%
- Vitamin B5 (pantothenic acid) 1.8 mg 29%
- Vitamin B6 0.082 mg 6%
- Folate (B9) 29 µg 14%
- Vitamin B12 0 µg 0%
- Choline no data
Minerals
- Potassium 341 mg 17%
- Calcium 7.8 mg <1%
- Phosphorus 85.6 mg 12%
- Magnesium 10.9 mg 3%
- Iron 0.69 mg 5%
- Zinc 0.65 mg 6%
- Copper 0.32 mg 32%
- Manganese 0.061 mg 3%
- Selenium 1.4 µg 3%
- Iodine 1 µg <1%
- Sodium 4.8 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in protein
- High in fibre
- Fat-free
- Salt-free
- High in copper
- High in vitamin B2
- Source of vitamin B5
- Source of vitamin B3
- Source of potassium
Boiled
Energy and macros
- Energy 20 kcal <1%
- Protein 2.2 g 4%
- Fat 0.53 g <1%
- Carbs available, without fibre 0.65 g <1%
- Fibre 1.6 g
- Salt <0.01 g <1%
Where the calories come from
- Protein 45%
- Fat 24%
- Carbs 13%
- Other 18%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 0 µg 0%
- Vitamin D 5.8 µg 116%
- Vitamin E 0 mg 0%
- Vitamin K no data
- Vitamin C 0.89 mg 1%
- Vitamin B1 (thiamin) no data
- Vitamin B2 (riboflavin) no data
- Vitamin B3 (niacin) no data
- Vitamin B5 (pantothenic acid) no data
- Vitamin B6 no data
- Folate (B9) 25.8 µg 13%
- Vitamin B12 0.06 µg 2%
- Choline no data
Minerals
- Potassium 305 mg 15%
- Calcium 3 mg <1%
- Phosphorus no data
- Magnesium 10.5 mg 3%
- Iron 1.1 mg 8%
- Zinc 0.653 mg 7%
- Copper no data
- Manganese no data
- Selenium 1.3 µg 2%
- Iodine no data
- Sodium 3.4 mg <1%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- Low energy
- High in fibre
- Low fat
- Salt-free
- High in vitamin D
- Source of potassium
Dried mix
Energy and macros
- Energy 257 kcal 13%
- Protein 26.8 g 54%
- Fat 2.2 g 3%
- Carbs available, without fibre 16.5 g 6%
- Fibre 38.9 g
- Salt 0.1 g 2%
Where the calories come from
- Protein 42%
- Fat 8%
- Carbs 26%
- Other 25%
Protein and carbs give 4 kcal a gram, fat 9. “Other” is fibre, alcohol and organic acids.
Vitamins
- Vitamin A 43 µg 5%
- Vitamin D 17.4 µg 348%
- Vitamin E 0.122 mg 1%
- Vitamin K 0 µg 0%
- Vitamin C 4.4 mg 6%
- Vitamin B1 (thiamin) 0.438 mg 40%
- Vitamin B2 (riboflavin) 2.1 mg 149%
- Vitamin B3 (niacin) 44.7 mg 280%
- Vitamin B5 (pantothenic acid) 11.2 mg 187%
- Vitamin B6 0.58 mg 41%
- Folate (B9) 132 µg 66%
- Vitamin B12 no data
- Choline no data
Minerals
- Potassium 2,085 mg 104%
- Calcium 80 mg 10%
- Phosphorus 559 mg 80%
- Magnesium 87 mg 23%
- Iron 6.3 mg 45%
- Zinc 5 mg 50%
- Copper 1.4 mg 144%
- Manganese 7.9 mg 394%
- Selenium no data
- Iodine 10.8 µg 7%
- Sodium 38 mg 2%
EU criteria for nutrition claims
Which of them 100 g of this food meets under Regulation (EC) 1924/2006.
- High in protein
- High in fibre
- Low fat
- Very low salt
- High in manganese
- High in vitamin D
- High in vitamin B3
- High in vitamin B5
- High in vitamin B2
- High in copper
- High in potassium
- High in phosphorus
- High in folate
- High in zinc
- High in iron
- High in vitamin B6
- High in vitamin B1
- Source of magnesium
Vegetables and mushrooms
Among vegetables and mushrooms
The category in the 17 Fit catalog: 263 foods. Compared per 100 g.
- 80% Fewer calories than 80% of vegetables and mushrooms.
- 92% More copper than 92% of vegetables and mushrooms.
- 95% More vitamin B2 than 95% of vegetables and mushrooms.
- 95% More vitamin B5 than 95% of vegetables and mushrooms.
- 94% More vitamin B3 than 94% of vegetables and mushrooms.
Similar in composition
The foods with the nearest calories and macros.
- Asparagus 20 kcal
- Cauliflower 25 kcal
- Mushrooms 22 kcal
- Spinach 23 kcal
- Lettuce 15 kcal
- Aubergine 25 kcal
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Where these numbers come from
ANSES-CIQUAL (France), code 20010.
Carbs are available carbohydrates, without fibre, as on EU labels.