From fungi to functional: How much protein is really in mushrooms?

Step aside, chicken and beef – there's a new source of protein in town. We know that mushrooms might not look like much, but they're actually a king amongst the plant-based proteins.

With all 9 essential amino acids, they have super high protein quality. They're also packed with plenty more nutritional value, including fibre, healthy fats, vitamins and minerals.

Those are the headlines, but we're here to give you the whole scoop. Sit back and settle in for a complete review of mushrooms, protein and their role in your health.

What exactly are mushrooms?

Mushrooms are a type of edible fungi, which is the same food group as yeast and certain moulds, like the kind you find in cheese [2][3].

It’s estimated there are over 12,000 mushroom species in existence, though not all of these are edible. Some are renowned for their medicinal properties, while others are wild mushrooms that may be risky to consume.

There are around 35 edible mushrooms that are currently grown for general consumption. The 3 most popular mushrooms around the world are white button mushrooms, oyster mushrooms and shiitake mushrooms [4].

Other species you might recognise include portobello, enoki and straw mushrooms [2]. One thing they all have in common is a pleasant, savoury taste, known as the umami flavour [1].

Are mushrooms a good source of protein?

Ready for some good news? 100g of mushrooms can pack a powerful protein punch, providing 35-80% of an average woman's daily protein needs [4].

So, yes – that’s what we’d call a good source of protein. The protein content does vary between mushroom types, though, which we’ll elaborate more on next.

How much protein in mushrooms? 

Different types of mushrooms provide anywhere from 8g-32g of protein per 100g. The highest protein content is found in button, shiitake, pom pom, enoki and oyster mushrooms [3].

In general, both fresh and dried mushrooms are a good source of protein. However, dried mushrooms do tend to have the most.

Comparing fresh and dried mushrooms

To keep things fast and simple, here is a breakdown of the average protein content for common types of fresh and dried mushrooms [1]:

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Besides their protein content, dried mushrooms are a great option because they last longer without compromising the taste, texture or nutrition [5].

Different drying methods can impact the nutrition, including the amount of protein. Processes like freeze drying, sun drying and hot air drying preserve more protein than other methods.

In fact, freeze drying is the best option for maintaining high levels of vitamin D, calcium, iron, magnesium and potassium. 

What is the quality of mushroom protein?

You’ll be pleased to know that the protein in mushrooms is of very high quality. Unlike many plant-based proteins, mushrooms contain all 9 essential amino acids. This means they’re a complete form of protein [1][4].

Complete proteins are typically animal foods, like lean meat and fish, which makes mushrooms a rarity among the plant foods. They're a great option for people on plant-based diets, though even people who eat meat can benefit from a balanced diet with plenty of plant foods.

Can mushrooms replace meat protein?

Believe it or not, some mushrooms have a similar protein content to meat, dairy, eggs and seafood [3]. This makes them a great replacement for many of the animal-based protein sources.

Research has found that swapping meat for mushrooms can help with weight loss too, since they’re naturally lower in fat. Not only did people in the study lose weight, but they also enjoyed their meal just as much and felt equally satisfied as the meat-eating group [2].

Meat vs mushroom protein content

Alright, we hear you – you want the facts. How do mushrooms compare directly to meat for protein? And what are the best types to eat?

Let’s do a comparison based on 100g of meat vs mushrooms [1][12]: 

• Chicken has 30g of protein per 100g, which is the same as 100g of dried oyster, button or paddy straw mushrooms
• Steak has 23.7g of protein per 100g, which is about the same as 100g of dried pom pom, porcini or maitake mushrooms
• Lean beef mince has 18.2g of protein per 100g, which is about the same as 100g of dried shiitake or enoki mushrooms
• Salmon has 20g of protein per 100g, which is slightly less than 100g of dried pom pom, porcini or maitake mushrooms

That’s 8 different types of mushrooms that have the same or more protein than common meat and seafood options.

Many people also find the umami flavour of mushrooms is quite similar to meat. This makes it easy to substitute some meat for mushrooms in meals like sausages, burgers or meatballs. Plus, it’s an added boost of fibre, vitamins and minerals [1][4].

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Are mushrooms good for muscle building?

Multiple studies have shown that exercise is key to maintaining muscle mass during a weight loss journey [11]. Alongside this, it’s important to fuel your body with plenty of high-quality protein foods [10].

Complete sources of protein, like mushrooms, are the best kind for preserving muscle mass [10]. Mushrooms are also low in fat, which makes them a super lean form of protein, with 1 cup equal to around 21 calories [7].

While most people tend to load up on protein around lunch or dinnertime, that’s not the best plan for muscle building. 

Research shows that spreading out your protein across the day helps your body use it up to 25% more effectively. This means you should be aiming for up to 30g of protein at every meal [10]. 

One of the great things about mushrooms is that they’re delicious any time of day – from a high-protein breakfast to a fast and simple lunch or a hearty, slow-cooked dinner.

The many health benefits of eating mushrooms

By now, you should be firmly on the mushrooms and protein bandwagon. While we are definitely there with you, we also wanted to explore some of the wider health benefits of eating mushrooms. It’s not all about muscle, you know.

Packed full of vitamins and minerals

Honestly, what can’t mushrooms do? Along with their high protein content, mushrooms contain plenty of other essential nutrients. They're a great source of many vitamins and minerals, such as [1][2]:

• B vitamins – including B1, B2 and B12
• Iron
• Copper
• Manganese
• Vitamins C, D and E
• Zinc

Great gut health benefits

Mushrooms are high in both soluble and insoluble fibre and are a good source of prebiotics. These can help build up your beneficial gut bacteria, which is important for immune function and a healthy digestive system [1][3].

You can also boost your fibre intake by adding the Daily Fullness + Digestion Blend to your routine. It’s designed to help you feel fuller for longer, support gut health, and keep things moving regularly.

Plenty of antioxidants

Mushrooms are loaded with antioxidants, which are the free-scavenging heroes that help reduce negative health effects from stress and environmental stressors (like UVA/UVB rays, chemicals and alcohol) [3].

May help lower risks of disease

Eating well is a great way to support your overall health, and mushrooms might have a role to play. Various studies have found many health benefits to eating mushrooms, such as [2][3][5]:

• Lower risk of diabetes and certain cancers
• Improved heart health
• Help regulate blood pressure
• Lower cholesterol
• Protect against dementia and Alzheimer’s disease

Research is still ongoing, so we can only speak to early results, but so far they look promising.

Are mushrooms safe for everyone? 

Mushrooms are generally considered a safe food, so we don’t want you to feel alarmed. But, like many foods, there are a few things to be aware of.

Mushrooms can lead to food poisoning if they’re not stored, cleaned or cooked properly [5]. People with a lowered immune system and pregnant women need to take extra care to clean them, as well as avoid eating raw mushrooms [7].

It's possible to be allergic to mushrooms and other fungi, though it’s not common. If you experience any symptoms that concern you, we always recommend making an appointment with your doctor. 

Finally, wild mushrooms are not recommended, as many varieties are poisonous. The safest option is to stick to edible varieties you can find in reputable supermarkets and food stores [2].

How to store and clean mushrooms

One of the best ways to ensure your mushrooms are safe is to store and clean them properly before you cook them.

Mushrooms don’t keep for long, so buying fresh is best. They can last up to 1 week in the fridge and are best stored in a brown paper bag, which helps absorb moisture [7][8].

When you’re ready to cook them, make sure to clean them well under gentle running water. They’re pretty delicate, so only wash them when you are ready to use them.

How to add more mushrooms to your diet

If all this talk of mushrooms has made you hungry, then it’s time to get cooking. There are plenty of delicious mushroom recipes out there, including [9]:

• Stuff mushrooms with breadcrumbs, herbs and cheese, then bake in the oven
• Mix cooked mushrooms through a creamy pasta or risotto
• Add mushrooms to your favourite one-pot meals, like a protein-packed chicken cacciatore
• Turn them into a simple side dish; sautéed in oil, rosemary and garlic
• Roast large mushrooms, like portobello, for amazing veggie burgers
• Pop them in a pot pie, such as chicken and mushroom, or use mushrooms as a hearty base for the vegetarian version
• Slice them on toast or layer them into a tart
• Stir them through broth soups, stir-fries and curries

FYI: a standard serve of mushrooms is about one-half to one cup – and yes, it does count as 1 of your 5 a day [6].

The facts on functional mushrooms

If you’re short on time, then functional ingredients might be a good option. Research shows that enriched flours and mushroom powders are a fast way to add more protein and fibre to many foods, from baked goods to burger patties [3][4].

One study found that the protein content increased significantly by adding just 5% agaricus bisporus flour (which is white mushrooms) to burger patties.

Another study showed that cakes fortified with 10-15% white mushroom powder had higher protein content and were found to be more satisfying.

It's not just white mushrooms getting all the good results either. A study on shiitake mushrooms showed a similar effect, with 15% mushroom powder increasing the protein in noodles. Finally, noodles enriched with oyster mushrooms had higher protein, fibre, iron, calcium and potassium.

You can also find many ready-to-eat products that have been enhanced with mushrooms; from breads to pasta, cookies, seasoning and snack foods [1].

Frequently asked questions

You know mushrooms are nutritious and protein-packed, but what about how they fit into your day-to-day life? These FAQs cover common questions that go beyond the basics.

Do different cooking methods affect the protein in mushrooms?

Yes, high-heat methods like frying may reduce protein slightly, while drying (especially freeze-drying) helps retain it. For the best nutritional value, opt for gentle cooking or dried varieties.

Is it worth buying functional mushroom powders or enriched products?

Absolutely. If you’re short on time, powders and protein-enriched foods like breads or noodles offer an easy way to boost your intake without extra prep.

How often should I eat mushrooms to see health benefits?

Adding them a few times a week is a great start. Regular consumption helps you get a steady dose of fibre, antioxidants, and protein — all key for long-term health.

Can mushrooms support a vegetarian or vegan diet long-term?

They can play a key role, especially as a protein booster — but it’s still important to pair them with other nutrient-dense foods to meet all your dietary needs.

Can kids eat mushrooms regularly?

Yes. When cooked properly and introduced gradually, mushrooms can be a healthy part of a child’s diet. Just ensure they’re age-appropriate in texture and always store and clean them properly.

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