Vegetables and mushrooms · IFCT 2017
Oyster mushroom (dried): nutrition per 100 g
Per 100 g, dried oyster mushroom gives 244 kcal, 19.0 g protein, 33.1 g carbohydrate and 39.1 g fibre, according to IFCT 2017. Its 8.67 mg zinc ranks 1st of all 243 foods in the tables, and its fibre ranks 3rd of 256. These figures are for the dried product, which is only 4.5 g water per 100 g, so they are far higher than fresh mushrooms would show.
About oyster mushroom (dried)
Oyster mushrooms, Pleurotus species, are the fan-shaped, grey, white or pale pink mushrooms known in many states as dhingri. They are the easiest mushroom to grow in India, on paddy straw or wheat straw in simple sheds, and are raised by farmers and women's self-help groups across Odisha, West Bengal, Assam, Karnataka, Kerala and the north-east. Because fresh oyster mushrooms spoil within days, a large share is sun-dried or machine-dried for sale, and that dried form is what IFCT 2017 analysed.
Dried oyster mushrooms are soaked in warm water before cooking, then used like fresh ones: in a spicy curry with onion and tomato, a dry stir-fry with garlic and chilli, a soup or a pulao. Some producers grind them into a powder that is mixed into chapati dough, soups or snacks. IFCT records names in 11 languages, all general words for mushroom, such as khoomba in Punjabi and chatu in Odia.
What oyster mushroom (dried) brings to a meal
- 01
Zinc at the top of the tables
Dried oyster mushroom carries 8.67 mg zinc per 100 g, ranking 1st of 243 foods. 100 g of the dried product would cover 51 per cent of a man's zinc requirement and 67 per cent of a woman's, though a real serving is much smaller.
- 02
Protein ranks 1st of 39
With 19.0 g protein per 100 g, dried oyster mushroom ranks 56th of 257 foods and 1st among vegetables. A woman would get 42 per cent of her daily protein from 100 g of the dried mushroom.
- 03
Fibre ranks 3rd of 256
The 39.1 g dietary fibre per 100 g puts dried oyster mushroom near the very top of the tables for fibre. Even a small handful adds noticeably to a meal's fibre.
- 04
Magnesium, B6 and niacin
Per 100 g dried, it supplies 136 mg magnesium, 1st of 39 vegetables, 0.85 mg vitamin B6 and 3.77 mg niacin. On paper, that vitamin B6 is 45 per cent of what a woman needs in a day.
Oyster mushroom (dried) nutrition facts per 100 g
Every value IFCT 2017 reports for the edible portion, with the share of an adult's daily need that 100 g covers where ICMR-NIN sets a requirement.
| Nutrient | Per 100 g | Adult man | Adult woman |
|---|---|---|---|
| Energy and macronutrients | |||
| Energy | 244 kcal | 12% | 15% |
| Protein | 19 g | 35% | 42% |
| Carbohydrate (available) | 33.1 g | ||
| Dietary fibre | 39.1 g | ||
| Free sugars | 0.7 g | ||
| Total fat | 2.9 g | ||
| Water | 4.5 g | ||
| Fats | |||
| Saturated fat | 0.42 g | ||
| Monounsaturated fat | 0.07 g | ||
| Polyunsaturated fat | 1.79 g | ||
| Cholesterol | 0 mg | ||
| Minerals | |||
| Calcium | 24 mg | 2% | 2% |
| Iron | 3.58 mg | 19% | 12% |
| Zinc | 8.67 mg | 51% | 67% |
| Magnesium | 136 mg | 31% | 37% |
| Phosphorus | 702 mg | ||
| Potassium | 350 mg | ||
| Sodium | 9 mg | ||
| Copper | 0.9 mg | ||
| Selenium | 0 µg | ||
| Vitamins | |||
| Thiamine (B1) | 0.24 mg | 13% | 14% |
| Riboflavin (B2) | 0.17 mg | 7% | 7% |
| Niacin (B3) | 3.77 mg | 21% | 27% |
| Vitamin B6 | 0.85 mg | 35% | 45% |
| Folate (B9) | 10 µg | 3% | 5% |
| Vitamin E (alpha-tocopherol) | 0.01 mg | ||
| Vitamin K1 | 11.8 µg | ||
Values per 100 g of the edible portion. Source: Longvah T, Ananthan R, Bhaskarachary K, Venkaiah K. Indian Food Composition Tables 2017. National Institute of Nutrition, Indian Council of Medical Research, Hyderabad. Daily-need shares use the ICMR-NIN 2020 recommended dietary allowances for a 65 kg man and a 55 kg woman doing sedentary work (ICMR-NIN brief note). Nutrients IFCT did not analyse for this food are left out rather than shown as zero.
Cite this page
NNWA Nutrition and Wellness Academy. Oyster mushroom (dried): nutrition per 100 g. Data: Indian Food Composition Tables 2017, ICMR-National Institute of Nutrition. https://nnwa.in/foods/vegetables/oyster-mushroom/
Where oyster mushroom (dried) sits among Indian foods
Ranked per 100 g against the other 38 vegetables and mushrooms and every food in the tables.
| Nutrient | Per 100 g | In vegetables and mushrooms | Among all foods |
|---|---|---|---|
| Protein | 19 g | 1st of 39 | 56th of 243 |
| Dietary fibre | 39.1 g | 1st of 39 | 3rd of 182 |
| Iron | 3.58 mg | 2nd of 39 | 73rd of 242 |
| Zinc | 8.67 mg | 1st of 39 | 1st of 243 |
| Magnesium | 136 mg | 1st of 39 | 42nd of 242 |
| Thiamine (B1) | 0.24 mg | 3rd of 39 | 47th of 239 |
| Riboflavin (B2) | 0.17 mg | 1st of 39 | 36th of 241 |
| Energy | 244 kcal | 1st of 39 | 74th of 257 |
How oyster mushroom (dried) is eaten
- Dhingri curry: soaked dried mushrooms cooked in an onion, tomato, ginger and garlic masala with garam masala.
- Mushroom stir-fry in Odisha and Bengal: rehydrated mushrooms fried with garlic, green chilli and mustard oil.
- Mushroom soup: soaked mushrooms simmered with onion, pepper and a little cornflour, using the soaking water as stock.
- Mushroom pulao: rehydrated oyster mushrooms cooked with rice, whole spices and peas.
- Mushroom powder: a spoonful of ground dried mushroom stirred into chapati dough, dal or soup.
Before you plan around it
The figures on this page describe dried oyster mushrooms, which have lost almost all their water. Per 100 g they look like a pulse, but a typical serving uses only a small handful of dried mushroom, which swells several times when soaked. Fresh oyster mushrooms are mostly water and have far lower values per 100 g. Always soak and cook dried mushrooms well, and buy them from a trusted producer, since poorly dried mushrooms can grow mould in storage. Anyone foraging wild oyster-like mushrooms should leave identification to an expert.
Food composition is general information, not a diet plan. Anyone managing a medical condition should plan their diet with a doctor or a registered dietitian.
What people ask about oyster mushroom (dried)
Are oyster mushrooms high in protein?
Dried oyster mushrooms have 19.0 g protein per 100 g in IFCT 2017, the most of any vegetable in the tables. Fresh oyster mushrooms carry much less per 100 g because they are mostly water. In practice they add useful protein to a meal without replacing dal or paneer.
Why are dried oyster mushroom values so high?
Drying removes almost all the water, leaving 4.5 g water per 100 g, so everything else is concentrated. That is why 100 g of dried oyster mushroom shows 244 kcal, 39.1 g fibre and 8.67 mg zinc. A soaked handful is a much smaller amount.
How do you use dried oyster mushrooms?
Soak them in warm water for twenty to thirty minutes until soft, squeeze gently, and cook as you would fresh mushrooms in a curry, stir-fry or soup. Strain the soaking water and use it as stock for extra flavour.
Is oyster mushroom good for zinc?
Yes. Dried oyster mushroom has 8.67 mg zinc per 100 g, ranking 1st of 243 foods in IFCT 2017. Zinc supports growth, immunity and wound healing, and vegetarian diets are sometimes short of it.
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Protein content of Indian foods
Every food in the tables, ranked by protein per 100 g.
Dietary fibre content of Indian foods
Every food in the tables, ranked by dietary fibre per 100 g.
Iron content of Indian foods
Every food in the tables, ranked by iron per 100 g.
All vegetables and mushrooms
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Learn to use this data
Certification in Nutrition
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