Oyster Mushroom: Nutrition & Benefits
High fibre, low calorie: a favourite starter crop for new growers.
Oyster mushroom (Pleurotus ostreatus) is the fan-shaped, shell-like mushroom that's become India's standard entry-point crop for new mushroom growers, and increasingly a supermarket regular too. It grows on straw, sawdust and other farm waste rather than composted manure, which keeps both its cultivation cost and its price at the till low.
It's also one of the more nutritionally complete culinary mushrooms on this list: higher fibre and potassium than button, at a similar calorie count.
Oyster mushroom nutrition facts (per 100g)
Oyster mushroom nutrition per 100g runs 33 kcal, 3.3g protein, 2.3g fibre and 420mg potassium, among the highest fibre and potassium figures of any culinary mushroom in this guide.
Oyster mushroom benefits
- 2.3g fibre per 100g: meaningfully higher than button or shiitake, useful for everyday digestive and satiety support.
- 420mg potassium per 100g, among the highest of any mushroom here.
- Good protein-to-calorie ratio (3.3g protein at just 33 kcal).
- Cultivated on agricultural waste rather than chemical inputs, which is part of why it's the standard low-cost first crop for FPOs and small growers.
How to use oyster mushroom
Best cooked, not raw: pulls apart into strips that crisp up well in a hot pan, and works in stir-fries, soups and as a meat substitute in curries.
Trivia
CulinaryOysterTap to reveal a factGrows on straw and farm waste, making it one of the cheapest mushrooms to cultivate.
Frequently asked questions
High fibre (2.3g/100g) and potassium (420mg/100g) relative to its calorie count, plus a solid protein-to-calorie ratio: it's one of the more nutritionally dense common mushrooms.
Its low calorie density combined with relatively high fibre makes it a common choice in weight-conscious cooking, though it works best as one part of an overall balanced diet, not a standalone solution.