Mushrooms, raw
Checked by us One serving: 85 g · 21 kcal
Lots of selenium, riboflavin and niacin.
Nothing to watch so far.
Good for
How we counted this
What one serving (85 g) gives you.
Your body needs enough of each of these. Past enough, more doesn’t help. Amounts are what the food databases list, not what your body absorbs, unless a row says it was measured.
The words: “A lot” means one serving gives 20% or more of Health Canada’s daily amount, “Some” 10% to 19%, “A little” 2% to 9%, “Almost none” under 2%. Strongest word first; within a word, protein and fibre lead, then the biggest share. ?
A milligram (mg) is a thousandth of a gram, and a microgram (µg) a thousandth of a milligram: 1,000 µg make 1 mg.
- A lot
Selenium
Your thyroid uses it to make its hormones.
Learn more
17 µg in one serving: 31% of the 55 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, selenium fact sheet for health professionals
- A lot
Riboflavin (B2)
Your cells use it to make energy and handle fats. It also helps turn tryptophan into niacin and activate vitamin B6.
Learn more
0.38 mg in one serving: 29% of the 1.3 mg a day men need, 35% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, riboflavin fact sheet for health professionals
- A lot
Niacin (B3, niacin equivalents)
More than 400 of your enzymes need it to work.
Learn more
3.56 mg in one serving: 22% of the 16 mg a day men need, 25% of the 14 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, niacin fact sheet for health professionals
19 more nutrients below “a lot”
- A little
Potassium
Your nerves, muscles and kidneys need it to work.
Learn more
317 mg in one serving: 9% of the 3,400 mg a day men need, 12% of the 2,600 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, potassium fact sheet for health professionals
- A little
Folate
Your body needs it to make DNA and to divide new cells.
Learn more
29.5 µg in one serving: 7% of the 400 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, folate fact sheet for health professionals
- A little
Vitamin B6
Helps you use protein, and your brain needs it to make its chemical messengers.
Learn more
0.07 mg in one serving: 5% of the 1.3 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B6 fact sheet for health professionals
- A little
Thiamin (B1)
Your cells use it to get energy from food, and so to grow and work.
Learn more
0.06 mg in one serving: 5% of the 1.2 mg a day men need, 5% of the 1.1 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, thiamin fact sheet for health professionals
- A little
Protein
Your muscles, and every other tissue, are built and repaired from it.
Learn more
2.46 g in one serving: 4% of the 56 g a day men need, 5% of the 46 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Zinc
Your immune system and healing wounds depend on it.
Learn more
0.43 mg in one serving: 4% of the 11 mg a day men need, 5% of the 8 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, zinc fact sheet for health professionals
- A little
Fibre
Keeps your gut moving.
Learn more
1.46 g in one serving: 4% of the 38 g a day men need, 6% of the 25 g women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. Institute of Medicine 2005, Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids
- A little
Choline
Your cells need it for their membranes, and to make acetylcholine, a messenger for memory, mood and muscle control.
Learn more
14.7 mg in one serving: 3% of the 550 mg a day men need, 3% of the 425 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, choline fact sheet for health professionals
- A little
Magnesium
Your muscles and nerves need it to work.
Learn more
8.64 mg in one serving: 2% of the 400 mg a day men need, 3% of the 310 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, magnesium fact sheet for health professionals
- A little
Vitamin C
Your body makes collagen with it, which wounds need to heal. It also helps you absorb iron from plants.
Learn more
1.79 mg in one serving: 2% of the 90 mg a day men need, 2% of the 75 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin C fact sheet for health professionals
- Almost none
Vitamin B12
Your body needs it to make red blood cells and keep nerves working.
Learn more
0.03 µg in one serving: 1% of the 2.4 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin B12 fact sheet for health professionals
- Almost none
Iron
Carries oxygen in your blood.
Learn more
0.19 mg in one serving: 2% of the 8 mg a day men need, 1% of the 18 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, iron fact sheet for health professionals
- Almost none
Calcium
Builds your bones and teeth.
Learn more
4.65 mg in one serving: under 1% of the 1,000 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, calcium fact sheet for health professionals
- Almost none
Vitamin D
Your body needs it to absorb calcium and keep your bones hard.
Learn more
Your skin also makes it in sunlight, so food is only one of its sources.
0.02 µg in one serving: under 1% of the 15 µg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin D fact sheet for health professionals
- Almost none
Vitamin E
Shields the fats in your cells from damage; your immune system uses it too.
Learn more
0.01 mg in one serving: under 1% of the 15 mg a day.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin E fact sheet for health professionals
- Almost none
Omega-3: ALA
The one omega-3 your body can’t make: it must come from food. Your cells build it into their membranes and burn it for energy.
Learn more
0 mg in one serving: under 1% of the 1,600 mg a day men need, under 1% of the 1,100 mg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Omega-3: EPA + DHA
Long-chain omega-3s, built into your cell membranes. DHA is concentrated in your brain and retinas.
Learn more
0 mg in one serving: under 1% of the 250 mg a day.
Health Canada sets no daily amount for these fats, so the daily figure here is the European Food Safety Authority’s.
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, omega-3 fatty acids fact sheet for health professionals
- Almost none
Vitamin A
Your eyes need it to see in dim light.
Learn more
Getting enough matters; more than enough doesn’t sharpen your sight.
0 µg in one serving: under 1% of the 900 µg a day men need, under 1% of the 700 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin A fact sheet for health professionals
- Almost none
Vitamin K1
Your blood needs it to clot.
Learn more
0 µg in one serving: under 1% of the 120 µg a day men need, under 1% of the 90 µg women need. The word follows the smaller share, which is the share of the higher amount. ?
Source: How much of it gets in hasn’t been measured for this food yet. NIH Office of Dietary Supplements, vitamin K fact sheet for health professionals
Watch out
How we counted this
Checked for cadmium, nickel and lead: fine at normal amounts.
Cadmium
Nothing to watchYou’d need about 15 servings a day, every day, of this food alone to use up what an average adult’s intake leaves under the limit.
Learn more
One serving carries 0.48 µg
How we got this
A serving a day adds 2.7% to what an average adult already takes in: a share of that intake, not of the limit. With that serving every day, an average adult would be at about 73% of the limit.
An average adult already takes in about 71% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 31,000 g a week would reach the limit.
Why this rating: Eating it daily comes to 595 g a week, which stays within the 9,100 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
A daily serving adds 2.7% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Nickel
Nothing to watchYou’d need more than 100 servings in a day of this food alone to use up what the highest average adult intake we found leaves under the limit.
Learn more
One serving carries 0.53 µg
How we got this
The highest average adult intake we found already takes up about 26% of the limit. One serving a day fits in the room left.
Counted from zero, with no allowance for what adults already take in from other food, 150,000 g a day would reach the limit.
Why this rating: Eating it daily comes to 85 g a day, which stays within the 110,000 g of room left before the limit.
The dataset’s rating: Nothing to watch: under the limit
No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 145,311 g a day would reach it; a serving carries 0.53 µg. Background intake is not shown.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Lead
Nothing to watchYou’d need about 84 servings a day, every day, of this food alone to double the lead an average adult already gets. No dose is known to be safe, so doubling is where we flag.
Learn more
A serving a day adds 0.8–1.2% to what an average adult already takes in. There is no limit to take a share of.
One serving carries 0.33 µg
How we got this
The dataset’s rating: Nothing to watch: doesn’t double average intake
No cap: no safe level is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day. Judged by what a serving adds to the average adult's intake (EFSA 2012: 0.40–0.59 µg/kg body weight/day, 28–41 µg a day, middle bound). An 85 g serving adds 0.33 µg, about 0.8–1.2% of that.
Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites) · grade A
Worth knowing
No limit applies, so none is rated.
Sugar
1.7 g of sugar in a 85 g serving, natural and added together.
Learn more
Shown, not rated. The food tables we read give total sugar, and few give added sugar, so the site can’t yet tell sugar added in making a food from the sugar in fruit or milk.
Also checked (nothing to act on) · 4
Noted for context, or not measured in this food yet.
Context, never scored: no agency health-based value. Agaritine was weakly genotoxic in lacI mice: a significant mutant-frequency rise only with the agaritine-rich extract diet (120 mg/kg body weight/day); the mushroom diets (30 averaged over the week and 80 mg/kg body weight/day) raised it slightly but not significantly (a lifetime-risk estimate of about 2 cases per 100,000 for 4 g/day of mushroom is an academic extrapolation, Shephard 1995). No grams figure (no limit). Cooking cuts it: boiling extracts about 50% into the broth and degrades 20-25%; frying 35-70%; microwaving to about a third; canning more than 10-fold (14.9-18.1 mg/kg canned).
Measured in this food, not rated yet. Context: total arsenic has no reference value; the inorganic share was not measured.
Measured in this food, not rated yet. Context: total mercury in a non-fish food; methylmercury is rated only in fish. At 85 g the intake is about 0.15 µg.
Context only, never rated. Three analyte-by-table lines recorded a violation (domestic permethrin 1, dithiocarbamate 1, AMPA 1) and imports of processed mushrooms carried tin above its limit in 2 samples (2022-23, max 341 µg/g).
Better options
How we counted this
“Better” here always means better at something the row names: more of one nutrient, more nutrients per serving, or the goal you pick. It never means better in every way.
Every amount below is for the same weight, 85 g, the size of one serving of this food, so a swap compares like with like. A serving of another food can be bigger or smaller.
A food is listed only if it gives clearly more: at least a fifth more than this food, and at least 10% of the daily amount more.
More of what it’s good for
For selenium: no other vegetables we’ve checked give clearly more, in the same 85 g.
For riboflavin: no other vegetables we’ve checked give clearly more, in the same 85 g.
For niacin: no other vegetables we’ve checked give clearly more, in the same 85 g.
More nutrients per serving, counted together
The other vegetables we’ve checked with more nutrients per serving than this one, counting at most 100 kcal. One score ranks them all, so the same few often lead.
Turnip greens, cooked- More vitamin K1 (312 µg vs 0 µg)
- More vitamin A (324 µg vs 0 µg)
- More vitamin C (23.3 mg vs 1.79 mg)
- Less selenium (0.77 µg vs 17 µg)
- Less riboflavin (0.06 mg vs 0.38 mg)
Kale, cooked- More vitamin K1 (355 µg vs 0 µg)
- More omega-3: ALA (286 mg vs 0 mg)
- More vitamin C (15.1 mg vs 1.79 mg)
- Less selenium (0.85 µg vs 17 µg)
- Less riboflavin (0.12 mg vs 0.38 mg)
Brussels sprouts, cooked- More vitamin K1 (119 µg vs 0 µg)
- More vitamin C (52.7 mg vs 1.79 mg)
- Less selenium (1.28 µg vs 17 µg)
- Less riboflavin (0.07 mg vs 0.38 mg)
Where the calcium card measured that less calcium gets in than from milk, calcium counts for less; everything else is as listed.
Your goal
Your goal changes only this list, not what the food gives you or what to watch.
Losing weight: fewer calories, and more nutrients, protein and fibre for each calorie.
Asparagus, cooked- More vitamin K1 (43 µg vs 0 µg)
- More folate (127 µg vs 29.5 µg)
- Less selenium (5.19 µg vs 17 µg)
- Less riboflavin (0.12 mg vs 0.38 mg)
- Turnip greens, cooked
- More vitamin K1 (312 µg vs 0 µg)
- More vitamin A (324 µg vs 0 µg)
- More vitamin C (23.3 mg vs 1.79 mg)
- Less selenium (0.77 µg vs 17 µg)
- Less riboflavin (0.06 mg vs 0.38 mg)
Broccoli, cooked- More vitamin K1 (74.9 µg vs 0 µg)
- More vitamin C (34.1 mg vs 1.79 mg)
- Less selenium (0.6 µg vs 17 µg)
- Less riboflavin (0.07 mg vs 0.38 mg)
Building muscle: more protein and more calories, per 100 g. In a typical diet most protein comes from other foods; among vegetables, these help most.
Green peas, cooked5.2 g protein · 78 kcal per 100 g
1 food out of the 22 other vegetables we’ve checked and could compare gives clearly more protein, and more calories, per 100 g.
Why some foods aren’t suggested
Left out: Spinach, cooked (Cadmium: go easy · lots of oxalate, more than its own calcium can bind).
Left out: Edamame, cooked (not tested for contaminants yet).
Bring a tracker export or describe your usual week. The same rules check all of it.
The numbers
Open every value
Name in the database: Mushrooms, white button, raw
How the serving was set: 85 g (Health Canada TRA V.1, vegetables without sauce, fresh or frozen)
Listed nutrients, per 100 g
For each nutrient, the value this page uses is marked “used”. A row marked “second database” is another database’s figure for a matching food, kept so you can see how far databases disagree (they can differ in the samples analysed, lab methods and rounding). Its own cells are worked out from it, but none of the page’s words or scores are.
| Nutrient | Per serving | Per 100 calories | How | Source | Grade | |
|---|---|---|---|---|---|---|
| Omega-3: ALA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Calcium | 5.465 mg | 4.65 mg | 21.97 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| 3 mg | 2.55 mg | 12.06 mg | copy of USDA · not used | Canadian Nutrient File 2026 #2399 | C | |
| Carbohydrate | 4.079 g | 3.47 g | 16.4 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Choline | 17.3 mg | 14.71 mg | 69.55 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Energy | 24.873 kcal | 21.14 kcal | – | FDC Energy (Atwater Specific Factors) used | US food database (USDA Foundation Foods) | – |
| 22 kcal | 18.7 kcal | – | from SR Legacy · not used | US food database (USDA SR Legacy) #169251 | C | |
| Omega-3: EPA + DHA | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Fat | 0.371 g | 0.32 g | 1.49 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Cholesterol | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Fatty acids, total saturated | 0.05 g | 0.04 g | 0.2 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Fibre | 1.717 g | 1.46 g | 6.9 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Folate | 34.76 µg | 29.55 µg | 139.75 µg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Iron | 0.227 mg | 0.19 mg | 0.91 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Magnesium | 10.16 mg | 8.64 mg | 40.85 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Niacin (B3, niacin equivalents) | 4.19 mg | 3.56 mg | 16.85 mg | listed used | Canadian Nutrient File 2026 #2399 | C |
| Phosphorus | 93.05 mg | 79.09 mg | 374.1 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Potassium | 373 mg | 317.05 mg | 1,499.6 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Protein | 2.891 g | 2.46 g | 11.62 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Riboflavin (B2) | 0.444 mg | 0.38 mg | 1.79 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Selenium | 20.05 µg | 17.04 µg | 80.61 µg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Sodium | 6.443 mg | 5.48 mg | 25.9 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Sugars | 1.98 g | 1.68 g | 7.96 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Thiamin (B1) | 0.065 mg | 0.06 mg | 0.26 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Vitamin A | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin B12 | 0.04 µg | 0.03 µg | 0.16 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin B6 | 0.077 mg | 0.07 mg | 0.31 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Vitamin C | 2.1 mg | 1.79 mg | 8.44 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin D | 0.022 µg | 0.02 µg | 0.09 µg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Vitamin E | 0.01 mg | 0.01 mg | 0.04 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin K1 | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Water | 91.83 g | 78.06 g | 369.19 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Zinc | 0.511 mg | 0.43 mg | 2.05 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Nutrient | Per 100 g | Per serving | Per 100 calories | How | Source | Grade |
|---|---|---|---|---|---|---|
| Beta-carotene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Copper | 0.389 mg | 0.33 mg | 1.56 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Energy (Atwater general) | 31.217 kcal | 26.53 kcal | 125.51 kcal | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Energy (Atwater specific) | 24.873 kcal | 21.14 kcal | 100 kcal | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Nitrogen | 0.463 g | 0.39 g | 1.86 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Ash | 0.829 g | 0.7 g | 3.33 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Starch | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Sucrose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Glucose | 1.48 g | 1.26 g | 5.95 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Fructose | 0.17 g | 0.14 g | 0.68 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Maltose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Alcohol, ethyl | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Caffeine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Theobromine | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Energy | 93 kj | 79.05 kj | 373.9 kj | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Galactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin A, IU | 0 iu | 0 iu | 0 iu | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Carotene, alpha | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin D (D2 + D3), International Units | 0.868 iu | 0.74 iu | 3.49 iu | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Vitamin D2 (ergocalciferol) | 0.022 µg | 0.02 µg | 0.09 µg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Vitamin D3 (cholecalciferol) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Cryptoxanthin, beta | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Lycopene | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Tocopherol, beta | 0.01 mg | 0.01 mg | 0.04 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Tocopherol, gamma | 0.01 mg | 0.01 mg | 0.04 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Tocopherol, delta | 0.01 mg | 0.01 mg | 0.04 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Tocotrienol, alpha | 0.05 mg | 0.04 mg | 0.2 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Tocotrienol, beta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Tocotrienol, gamma | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Tocotrienol, delta | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Biotin | 9.067 µg | 7.71 µg | 36.45 µg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Vitamin K (Menaquinone-4) | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin K (Dihydrophylloquinone) | 1 µg | 0.85 µg | 4.02 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Folic acid | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Folate, food | 17 µg | 14.45 µg | 68.35 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Folate, DFE | 17 µg | 14.45 µg | 68.35 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Betaine | 9.4 mg | 7.99 mg | 37.79 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Tryptophan | 0.477 g | 0.41 g | 1.92 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Threonine | 1.408 g | 1.2 g | 5.66 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Isoleucine | 1.152 g | 0.98 g | 4.63 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Leucine | 1.878 g | 1.6 g | 7.55 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Lysine | 1.702 g | 1.45 g | 6.84 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Methionine | 0.37 g | 0.31 g | 1.49 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Cystine | 0.012 g | 0.01 g | 0.05 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Phenylalanine | 1.118 g | 0.95 g | 4.49 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Tyrosine | 0.044 g | 0.04 g | 0.18 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Valine | 2.483 g | 2.11 g | 9.98 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Arginine | 0.078 g | 0.07 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Histidine | 0.655 g | 0.56 g | 2.63 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Alanine | 0.199 g | 0.17 g | 0.8 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Aspartic acid | 0.195 g | 0.17 g | 0.78 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Glutamic acid | 0.343 g | 0.29 g | 1.38 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Glycine | 0.092 g | 0.08 g | 0.37 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Proline | 0.076 g | 0.06 g | 0.31 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Serine | 0.094 g | 0.08 g | 0.38 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin E, added | 0 mg | 0 mg | 0 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Vitamin B-12, added | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Fatty acids, total trans | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 4:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 6:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 8:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 10:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 12:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 14:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 16:0 | 0.04 g | 0.03 g | 0.16 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 18:0 | 0.01 g | 0.01 g | 0.04 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 20:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| MUFA 18:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 18:2 | 0.16 g | 0.14 g | 0.64 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 18:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 20:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 22:6 n-3 (DHA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 22:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| MUFA 14:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| MUFA 16:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 18:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| MUFA 20:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 20:5 n-3 (EPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| MUFA 22:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 22:5 n-3 (DPA) | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Ergosterol | 55.6 mg | 47.26 mg | 223.53 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Stigmasterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Campesterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Beta-sitosterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Fatty acids, total monounsaturated | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Fatty acids, total polyunsaturated | 0.16 g | 0.14 g | 0.64 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Beta-sitostanol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Delta-5-avenasterol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| SFA 15:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 17:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| SFA 24:0 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| MUFA 24:1 c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 20:2 n-6 c,c | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| MUFA 17:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 20:3 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| MUFA 15:1 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 21:5 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| PUFA 22:4 | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Delta-7-Stigmastenol | 0 mg | 0 mg | 0 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Ergothioneine | 4.25 mg | 3.61 mg | 17.09 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Beta-glucan | 0.75 g | 0.64 g | 3.02 g | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Vitamin D4 | 0 µg | 0 µg | 0 µg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Ergosta-7-enol | 1.634 mg | 1.39 mg | 6.57 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Ergosta-7,22-dienol | 1.543 mg | 1.31 mg | 6.2 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Ergosta-5,7-dienol | 5.841 mg | 4.96 mg | 23.48 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Glutathione | 4.3 mg | 3.66 mg | 17.29 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Lactose | 0 g | 0 g | 0 g | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Lutein + zeaxanthin | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Manganese | 0.054 mg | 0.05 mg | 0.22 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Niacin (B3, preformed) | 3.883 mg | 3.3 mg | 15.61 mg | listed used | US food database (USDA Foundation Foods) #1999629 | C |
| Pantothenic acid (B5) | 1.497 mg | 1.27 mg | 6.02 mg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
| Retinol | 0 µg | 0 µg | 0 µg | from SR Legacy used | US food database (USDA SR Legacy) #169251 | C |
Change the amount to rescale the first column. Nutrients a database doesn't list are missing, not zero.
Hazard rows as the dataset rates them
- Agaritine · Context · Context, never scored: no agency health-based value. Agaritine was weakly genotoxic in lacI mice: a significant mutant-frequency rise only with the agaritine-rich extract diet (120 mg/kg body weight/day); the mushroom diets (30 averaged over the week and 80 mg/kg body weight/day) raised it slightly but not significantly (a lifetime-risk estimate of about 2 cases per 100,000 for 4 g/day of mushroom is an academic extrapolation, Shephard 1995). No grams figure (no limit). Cooking cuts it: boiling extracts about 50% into the broth and degrades 20-25%; frying 35-70%; microwaving to about a third; canning more than 10-fold (14.9-18.1 mg/kg canned). · PubMed 12396396 · B
- Arsenic, all forms · Not rated yet · Context: total arsenic has no reference value; the inorganic share was not measured. · US FDA Total Diet Study (2018–2020) · A
- Cadmium · Nothing to watch: under the limit · A daily serving adds 2.7% to an average adult's cadmium intake (EFSA 2012 adult median, 1.77 µg/kg body weight/week; Canadian adults in 2007: 1.2-1.75), far from doubling it, so no cap. · Health Canada Total Diet Study, trace elements · A
- Lead · Nothing to watch: doesn’t double average intake · No cap: no safe level is set for lead; EFSA's 2010 reference point is a benchmark dose lower limit (BMDL01) of 0.5 µg/kg body weight/day. Judged by what a serving adds to the average adult's intake (EFSA 2012: 0.40–0.59 µg/kg body weight/day, 28–41 µg a day, middle bound). An 85 g serving adds 0.33 µg, about 0.8–1.2% of that. · Health Canada Total Diet Study, trace elements · A
- Mercury, all forms · Not rated yet · Context: total mercury in a non-fish food; methylmercury is rated only in fish. At 85 g the intake is about 0.15 µg. · US FDA Total Diet Study (2018–2020) · A
- Nickel · Nothing to watch: under the limit · No cap: EFSA's 2020 tolerable daily intake (TDI) for nickel is 13 µg/kg body weight/day, 910 µg a day for 70 kg. Eaten alone, about 145,311 g a day would reach it; a serving carries 0.53 µg. Background intake is not shown. · Health Canada Total Diet Study, trace elements · A
- Pesticide residues · Context · Context only, never rated. Three analyte-by-table lines recorded a violation (domestic permethrin 1, dithiocarbamate 1, AMPA 1) and imports of processed mushrooms carried tin above its limit in 2 samples (2022-23, max 341 µg/g). · CFIA chemical residue monitoring (2022–2023) · A
Oxalate, phytate and gut-tolerance measurements
- fodmap fructan: total fructo-oligosaccharides (GF2 0.06 + GF3 0.22, GF4 trace) 0.28 ± 0.012 g/100 g in button mushroom; 0.24 g per 85 g serve against the 0.20 g oligosaccharide cut-off for vegetables. Raffinose and stachyose not detected. Varney 2017's mushroom example lists total fructan not detected: the two sources disagree g/100 g · fresh weight of edible sample · raw button mushroom · grade A · Jovanovic 2014
- fodmap mannitol: 1.33 ± 0.047 g/100 g (n 3); 1.13 g in an 85 g serving, well above Varney 2017's 0.20 g per serve for mannitol. Sorbitol 0.21 ± 0.018 g/100 g (0.18 g per serve). g/100 g · fresh weight of edible sample · raw button mushroom, edible part dried at 50 °C in a vacuum oven then extracted · grade A · Jovanovic 2014
- fodmap mannitol: 1.95 g mannitol and 0.08 g sorbitol in a 74 g serve of uncooked mushroom (2.64 and 0.11 g/100 g); Varney labels it High FODMAP, above the total-polyol cut-off of 0.40 g per serve g/100 g (derived: 1.95 g mannitol ÷ 74 g serve) · as eaten, uncooked, per typical serve of 74 g · mushroom, uncooked, 74 g · grade B · Varney 2017
- histamine: not detected in 11 samples; tyramine not detected; putrescine 1.29 (standard deviation 1.20) mg/kg, range 0.02-3.65; cadaverine 0.10 (standard deviation 0.4), nd-1.59 mg/kg · fresh weight · mushroom (as purchased, preparation not stated) · grade B · Sanchezperez 2018
Sources
- CFIA, National Chemical Residue Monitoring Program and Chemistry Food Safety Oversight Program Annual Report 2022-2023, Annex B tables B-1 (Canadian) and B-2 (imported)
cfia-ncrmp-2022-23· full text read · Open Government Licence - Canada - Health Canada, Canadian Nutrient File 2026 (14th edition)
cnf-2026· dataset · Open Government Licence – Canada 2.0 - US FDA, Total Diet Study FY2018–FY2020 Elements Report Supplement
fda-tds-fy2018-2020· dataset · US government work (17 USC 105), public domain - USDA FoodData Central, Foundation Foods, release 2026-04-30
fdc-foundation-2026-04-30· dataset · CC0 1.0 (public domain) - USDA FoodData Central, SR Legacy, 2018-04
fdc-sr-legacy-2018-04· dataset · CC0 1.0 (public domain) - Health Canada, Canadian Total Diet Study – Trace Elements (2005–2018 composites)
hc-tds-trace-elements· dataset · Open Government Licence – Canada 2.0 - Jovanovic-Malinovska R, Kuzmanova S, Winkelhausen E. Oligosaccharide profile in fruits and vegetables as sources of prebiotics and functional foods. Int J Food Prop 2014;17(5):949-965. · doi:10.1080/10942912.2012.680221
jovanovic-malinovska-2014-ijfp· full text read · publisher copyright - Schulzova V, Hajslova J, Peroutka R, Gry J, Andersson HC. Influence of storage and household processing on the agaritine content of the cultivated Agaricus mushroom. Food Addit Contam 2002;19(9):853-862 · PMID 12396396
pmid:12396396· abstract only · licence not recorded - Sánchez-Pérez S et al. 2018, Foods 7:205, Table 1 (histamine in plant foods; PMC6306728)
sanchezperez2018· full text read · CC BY 4.0 - Varney J, Barrett J, Scarlata K, Catsos P, Gibson PR, Muir JG. FODMAPs: food composition, defining cutoff values and international application. J Gastroenterol Hepatol 2017;32 Suppl 1:53-61 · doi:10.1111/jgh.13698
varney-2017· full text read · licence not recorded
Body map 2026-10-25.1: each nutrient’s job comes from an agency fact sheet, linked beside it under Good for.
The plain words: “a lot” means one serving (100 g when the food has no serving size) gives at least 20% of the daily amount (the reference intake), “some” at least 10%, “a little” at least 2% (the cut-offs are ours, one set for every page: 20% and 10% are borrowed from the US labelling terms “high” and “good source” and applied to Health Canada’s daily amount, whereas Health Canada’s own shopper rule says 15%; provisional: they may change in a later method version). The daily amount is Health Canada’s Dietary Reference Intake for adults 19–30; where men and women need different amounts we use the higher one (protein: 56 g for men, 46 g for women). The percentage printed under each nutrient is the printed amount as a share of that daily amount, rounded to the nearest whole number, and the word is read from that percentage, so the amount, the percentage and the word always agree. Calcium with a measured absorption is scaled by how well it gets in compared with milk.
The scale: “Nothing to watch” means a serving a day stays under the limit at ordinary amounts; “Go easy” means a serving a day can push past the limit for adults who already take in the most, or fewer than 2 servings reach it; “Limit it” means once a week or less. The dataset’s own rating is under “How we got this”. Provisional: the scale may change in a later method version.
Measured absorption under Good for: grade-A studies in adults that tested this preparation of this food, as a share of the listed amount (the share digested, for protein), quoted once each source has passed our evidence check; animal studies and other variants stay in the table above. Provisional: this screen may change in a later method version.