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White mushrooms

White mushroom

Regional seasonality

Available all year, with no season to wait for. — Northern North America

  • Jan
  • Feb
  • Mar
  • Apr
  • May
  • Jun
  • Jul
  • Aug
  • Sep
  • Oct
  • Nov
  • Dec
What else is in season in November?

Nutritional values (per 100g)

  • Calories22 kcal
  • Proteins3.09 g
  • Carbohydrates3.28 g
  • Fats0.34 g
  • Fiber1 g
  • Sodium0.005 g
  • Sugars1.98 g
  • CO₂ footprint150 g
Detailed nutrition enriched from Canadian Nutrient File — Mushroom, white, raw

Per 100 g

Key nutrients

Saturated fat, calcium and iron. Open the full profile for every vitamin, mineral and fatty acid reported.

Nutrition source Health Canada · CNF 2026

These are the nutrient amounts available for 100 g of this ingredient. A missing nutrient means that no value was reported—not that the amount is zero.

  • Saturated fat 0.05 g0.3% of daily maximum Codex NRV-NCD: maximum 20 g/day
  • Calcium 3 mg0.3% of daily reference Codex NRV-R: 1000 mg/day
  • Iron 0.5 mg2.3–3.6% of daily reference Codex NRV-R: 14–22 mg/day
Full nutrient profile 103 nutrients
Minerals Calcium, iron, potassium and more 8 nutrients
  • Magnesium 9 mg2.9% of daily reference Codex NRV-R: 310 mg/day
  • Phosphorus 86 mg12% of daily reference Codex NRV-R: 700 mg/day
  • Potassium 318 mg9.1% of daily target Codex NRV-NCD: target 3500 mg/day
  • Sodium 5 mg0.3% of daily maximum Codex NRV-NCD: maximum 2000 mg/day
  • Zinc 0.52 mg3.7–4.7% of daily reference Codex NRV-R: 11–14 mg/day
  • Copper 0.318 mg35% of daily reference Codex NRV-R: 900 µg/day
  • Manganese 0.047 mg1.6% of daily reference Codex NRV-R: 3 mg/day
  • Selenium 9.3 µg16% of daily reference Codex NRV-R: 60 µg/day
Vitamins Fat- and water-soluble vitamins 28 nutrients
  • Retinol 0 µg
  • Retinol activity equivalents 0 µg0% of daily reference Codex NRV-R: 800 µg RAE/day
  • Beta carotene 0 µg
  • Alpha carotene 0 µg
  • Alpha-tocopherol 0.01 mg0.1% of daily reference Codex NRV-R: 9 mg α-tocopherol/day
  • Vitamin D (International Units) 7 IU
  • Vitamin D2, ergocalciferol 0.2 µg
  • Vitamin D (D2 + D3) 0.2 µg1.3–4% of daily reference Codex NRV-R: 5–15 µg/day
  • Beta cryptoxanthin 0 µg
  • Lycopene 0 µg
  • Lutein and zeaxanthin 0 µg
  • Beta-tocopherol 0.01 mg
  • Gamma-tocopherol 0.01 mg
  • Delta-tocopherol 0.01 mg
  • Vitamin C 2.1 mg2.1% of daily reference Codex NRV-R: 100 mg/day
  • Thiamine 0.081 mg6.8% of daily reference Codex NRV-R: 1.2 mg/day
  • Riboflavin 0.402 mg34% of daily reference Codex NRV-R: 1.2 mg/day
  • Niacin (nicotinic acid) preformed 3.61 mg24% of daily reference Codex NRV-R: 15 mg NE/day
  • Total niacin equivalent 4.19 mg NE28% of daily reference Codex NRV-R: 15 mg NE/day
  • Pantothenic acid 1.5 mg30% of daily reference Codex NRV-R: 5 mg/day
  • Vitamin B-6 0.104 mg8% of daily reference Codex NRV-R: 1.3 mg/day
  • Total folacin 17 µg
  • Vitamin B-12 0.04 µg1.7% of daily reference Codex NRV-R: 2.4 µg/day
  • Choline, total 17.3 mg
  • Vitamin K (phylloquinone) 0 µg
  • Folic acid 0 µg
  • Naturally occurring folate 17 µg
  • Dietary folate equivalents 17 µg4.3% of daily reference Codex NRV-R: 400 µg DFE/day
Fatty acids Saturated and unsaturated fatty acids 34 nutrients
  • Cholesterol 0 mg
  • Fatty acids, trans, total 0 g
  • Fatty acids, saturated, 4:0, butanoic 0 g
  • Fatty acids, saturated, 6:0, hexanoic 0 g
  • Fatty acids, saturated, 8:0, octanoic 0 g
  • Fatty acids, saturated, 10:0, decanoic 0 g
  • Fatty acids, saturated, 12:0, dodecanoic 0 g
  • Fatty acids, saturated, 14:0, tetradecanoic 0 g
  • Fatty acids, saturated, 16:0, hexadecanoic 0.04 g
  • Fatty acids, saturated, 18:0, octadecanoic 0.01 g
  • Fatty acids, monounsaturated, 18:1undifferentiated, octadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:2undifferentiated, linoleic, octadecadienoic 0.16 g
  • Fatty acids, polyunsaturated, 18:3undifferentiated, linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4, eicosatetraenoic 0 g
  • Fatty acids, polyunsaturated, 22:6 n-3, docosahexaenoic (DHA) 0 g
  • Fatty acids, monounsaturated, 16:1undifferentiated, hexadecenoic 0 g
  • Fatty acids, polyunsaturated, 18:4, octadecatetraenoic 0 g
  • Fatty acids, monounsaturated, 20:1, eicosenoic 0 g
  • Fatty acids, polyunsaturated, 20:5 n-3, eicosapentaenoic (EPA) 0 g
  • Fatty acids, monounsaturated, 22:1undifferentiated, docosenoic 0 g
  • Fatty acids, polyunsaturated, 22:5 n-3, docosapentaenoic (DPA) 0 g
  • Fatty acids, monounsaturated, total 0 g
  • Fatty acids, polyunsaturated, total 0.16 g
  • Fatty acids, monounsaturated, 16:1t, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 18:1t, octadecenoic 0 g
  • Fatty acids, monounsaturated, 22:1t, docosenoic 0 g
  • Fatty acids, monounsaturated, 16:1c, hexadecenoic 0 g
  • Fatty acids, monounsaturated, 18:1c, octadecenoic 0 g
  • Fatty acids, monounsaturated, 22:1c, docosenoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-6, g-linolenic, octadecatrienoic 0 g
  • Fatty acids, polyunsaturated, 18:3 c,c,c n-3 linolenic, octadecatrienoic 0.001 g
  • Fatty acids, polyunsaturated, 20:3 n-3 eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:3 n-6, eicosatrienoic 0 g
  • Fatty acids, polyunsaturated, 20:4 n-6, arachidonic 0 g
Sugars Individual sugars reported in the food 1 nutrient
  • Sugars, total 1.98 g
Other compounds Additional compounds measured by CNF 32 nutrients
  • Sucrose 0 g
  • Glucose 1.48 g
  • Fructose 0.17 g
  • Lactose 0 g
  • Maltose 0 g
  • Alcohol 0 g
  • Moisture 92.4 g
  • Caffeine 0 mg
  • Theobromine 0 mg
  • Galactose 0 g
  • Betaine 9.4 mg
  • Tryptophan 0.035 g
  • Threonine 0.107 g
  • Isoleucine 0.076 g
  • Leucine 0.12 g
  • Lysine 0.107 g
  • Methionine 0.031 g
  • Cystine 0.012 g
  • Phenylalanine 0.085 g
  • Tyrosine 0.044 g
  • Valine 0.232 g
  • Arginine 0.078 g
  • Histidine 0.057 g
  • Alanine 0.199 g
  • Aspartic acid 0.195 g
  • Glutamic acid 0.343 g
  • Glycine 0.092 g
  • Proline 0.076 g
  • Serine 0.094 g
  • Stigmasterol 0 mg
  • Campesterol 2 mg
  • Beta-sitosterol 0 mg
What does “% of daily reference” mean?

Codex Nutrient Reference Values are standard daily values for the general population older than 36 months, designed for nutrition labelling. The percentage shows how much this amount contributes to that daily reference; it is a comparison guide, not a personalised medical target. Vitamin D, iron and zinc use ranges because their Codex values depend on sunlight exposure or dietary absorption. Sodium and saturated fat are daily maximums; potassium is a daily target. A percentage is shown only when the stored nutrient matches the Codex total or equivalent. Codex does not define a separate daily reference for each individual fatty acid.

Read the official Codex CXG 2-1985 references

Description

Mild button mushrooms, eaten raw in salads or sautéed into sauces, risottos and stir-fries.

Cook with it

Recipes using this ingredient

Bangers and Bean Mash with Onion-Mushroom Gravy

15 min 35 min 5 min

Four browned pork sausages sit over a rough mash of potatoes and cannellini beans, with green peas and a deep onion-mushroom gravy. The beans keep the mash creamy and substantial while letting the sausages stay as the main event rather than the entire meal.

High-Protein Spinach Mushroom Quiche with Whole Wheat Yogurt Crust

20 min 40 min 10 min

This quiche keeps the flaky promise without dragging in half a block of butter like it’s still 1987. The crust is a simple whole wheat yogurt dough, so you get something tender and crisp enough to hold a generous filling of spinach, mushrooms, eggs, cottage cheese, and Greek yogurt. It bakes up light but properly savory, with that quiet nutmeg-and-garlic smell that makes the kitchen wonderful. Good for a family lunch, make-ahead slices, or a quick snack for a world cup match.

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