Mushrooms, white, microwaved

Plant foods · Vegetables · All vegetables

g
Macronutrients 84 / 100 How is this scored?

Composition

Energy

Protein 3.9 g · 16 kcal/100g
Fat 0.5 g · 4 kcal/100g
Carbs 6.0 g · 24 kcal/100g
Fiber 2.5 g
Water 89 g
Total energy 35 kcal

Macro balance aligns with EFSA guidelines (36% protein, 9% fat, 55% carbs)

Fat quality 68 / 100 How is this scored?
Total fat
0.5g
Saturated
0.1g
Monounsat.
0.0g
Polyunsat.
0.3g
Omega-6
0.28g

Saturated fat is 1.5% of energy, within the WHO limit of 10%.

Protein quality 58 / 100 How is this scored?
Histidine 100%
Isoleucine 73%
Leucine 59%
Lysine 70%
Methionine + Cysteine 58%
Phenylalanine + Tyrosine 99%
Threonine 100%
Tryptophan 100%
Valine 100%

Limiting amino acid is Methionine + Cysteine (58% of FAO reference). Combining with complementary protein sources raises the overall score.

Micronutrients 42 / 100 How is this scored?

Vitamins

Vitamin A 0 µg
Vitamin C 0.0 mg
Vitamin D 0.3 µg
Vitamin E 0.0 mg
Vitamin K 0 µg
Thiamin (B1) 0.06 mg
Riboflavin (B2) 0.43 mg
Niacin (B3) 5.4 mg
Pantothenic (B5) 2.0 mg
Vitamin B6 0.05 mg
Folate (B9) 16 µg
Vitamin B12 0.00 µg

Minerals

Calcium 6 mg
Iron 0.3 mg
Magnesium 14 mg
Phosphorus 127 mg
Potassium 488 mg
Sodium 17 mg
Zinc 0.7 mg
Copper 0.37 mg
Manganese 0.06 mg
Selenium 18.0 µg

Notable source of Copper (37% of EU NRV per 100 g). Score averages coverage across 21 tracked nutrients.