Mushrooms
Low GI
GL 0.1 per piece (18 g) · GL 0.3 per 100 g
- Only 22 kcal per 100 g and about 15 kcal in a cup of sliced mushrooms.
- They soak up cooking fat: fried in a spoon of oil they have about 2.5 times the calories of raw ones.
Mushrooms has a glycemic index of 10 (Low). One piece (18 g) adds a glycemic load of 0.1.
Reviewed Aug 6, 2026 · Sources: Logi Nutrition Team (USDA-derived composition, AI-assisted, human-reviewed) · Not medical advice · Report an error
Instead of this
- GL 1 per 100 g Another cultivated mushroom that is fried, roasted or added to sauces the same way, with a firmer, meatier bite.
Oyster mushroom - GL 0.4 per 100 g Shiitake bring a stronger umami flavour to stir-fries, soups and sauces, with a similarly low glycemic load.
Shiitake mushrooms - GL 0.5 per 100 g A mild vegetable that is sautéed, grilled or stuffed like mushrooms, with fewer calories.
Zucchini - GL 0.4 per 100 g Eggplant soaks up flavour and turns soft and savoury when roasted or stewed, filling the same role in sauces and bakes.
Eggplant
Forms of Mushrooms
- GI 10 · GL 0.4 per 100 g fried
Fried mushrooms - GI 10 · GL 0.4 per 100 g brown
Brown mushrooms - GI 10 · GL 0.4 per 100 g roasted
Roasted mushrooms - GI 10 · GL 0.5 per 100 g cooked
Cooked mushrooms - GI 15 · GL 1 per 100 g friedgarlic
Garlic mushrooms - Marinated mushroomsGI 15 · GL 1 per 100 g marinated
- GI 15 · GL 1 per 100 g pickled
Pickled mushrooms
Logi · Manage Insulin Resistance
Lower your blood sugar through smarter food choices
Mushrooms is one of the 11,150 foods Logi scores when you photograph a meal — with the portion.
Portions
| Portion | Grams | GL |
|---|---|---|
| 1 slice | 6 g | 0 |
| 1 small | 10 g | 0 |
| 1 medium | 18 g | 0.1 |
| 1 large | 23 g | 0.1 |
| 1 cup, sliced | 70 g | 0.2 |
| 1 cup, whole | 96 g | 0.3 |
Nutrition Facts (per 100g)
per 100g
| Calories | 22 kcal |
| Carbohydrates | 3.26 g |
| Sugars (Total) | 1.98 g |
| Natural | 2 g |
| Added | 0 g |
| Fiber | 1 g |
| Soluble | 0.3 g |
| Insoluble | 0.7 g |
| Protein | 3.09 g |
| Fat | 0.34 g |
| Saturated | 0.06 g |
| Unsaturated | 0.17 g |
| Sodium | 5 mg |
Processing Level
Why this score?
- Only 22 kcal per 100 g and about 15 kcal in a cup of sliced mushrooms.
- A source of B vitamins: 100 g gives about 0.4 mg riboflavin and 3.6 mg niacin.
- Contains selenium, copper and potassium (about 320 mg per 100 g) with almost no fat.
- They soak up cooking fat: fried in a spoon of oil they have about 2.5 times the calories of raw ones.
- About 2 g of protein in a cup, far less than meat, although they are often used in its place.
- Little vitamin D (0.2 µg per 100 g) unless the pack says they were exposed to UV light.
Calculate the glycemic load of a meal with Mushrooms
Allergens
No EU-14 allergen listed
Recipes with Mushrooms
-
Pearl Barley Risotto with Chicken and Wild Mushrooms 60 min · 13 ingredients · medium -
Hearty Low-Glycemic Beef and Barley Stew 110 min · 21 ingredients · medium -
Low-Glycemic Whole Wheat Fettuccine with Sautéed Swiss Chard and Mushrooms 35 min · 8 ingredients · easy -
Balsamic Grilled Vegetable Medley with Herb Marinade 30 min · 13 ingredients · easy -
Low-Glycemic Wild Rice & Roasted Root Vegetable Bowl with Herb-Crusted Chicken 75 min · 15 ingredients · medium -
Low-Glycemic Mushroom & Pearl Barley Soup 70 min · 12 ingredients · medium -
Low-Glycemic Mushroom-Stuffed Butternut Squash Rings 70 min · 7 ingredients · medium -
Low-Glycemic Grilled Chicken Pasta with White Beans and Mushrooms 40 min · 11 ingredients · medium -
Low-Glycemic Turkey-Stuffed Delicata Squash with Tahini 60 min · 15 ingredients · medium
Frequently Asked Questions
What is the glycemic index of Mushrooms?
Mushrooms has a glycemic index of 10 (Low). One piece (18 g) has a glycemic load of 0.1; per 100 g the glycemic load is 0.3.
Is Mushrooms good for people with insulin resistance?
Mushrooms has a low glycemic index (10), making it a good option for people with insulin resistance. It causes a slow, gradual rise in blood sugar.
Which form of Mushrooms has the lowest glycemic load?
Mushrooms has the lowest glycemic load of all forms of Mushrooms in this database (0.3 per 100 g).
Check Mushrooms in the Logi app, with your portion.
