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Vitamins and Minerals Contained in Mushrooms

By Chad Bjorklund

Edible mushrooms, such as white button, crimini, portabella and oyster mushrooms, are the spore-bearing fruits of fungus that grow in soil or on other nutrient sources like trees. Mushrooms are highly regarded for their use in cuisine because of the earthy and meat-like flavors they impart on prepared foods. Additionally, many mushrooms are good food sources of essential nutrients.

Vitamin D

Vitamin D is an essential vitamin that can be synthesized by special skin cells on your body following sunlight exposure. Vitamin D is also obtained through dietary sources including mushrooms. While mushrooms are not normally a significant source of vitamin D, some commercially-grown mushrooms produce more when exposed to ultraviolet light. This process is similar to our own biological mechanism for producing vitamin D. According to a nutrient chart from, a serving of portabella mushrooms that have been exposed to ultraviolet light contain nearly 400 IU of vitamin D. While less common, maitake mushrooms naturally contain nearly 1000 IU of vitamin D, which is 250 percent of the daily value, based on a 2,000-calorie diet.


Riboflavin, also known as vitamin B2, is an important vitamin that is involved in metabolism and energy production. Riboflavin also aids in the production of red blood cells that carry oxygen throughout the body. According to Mushrooms Canada, a 100 g serving of white button mushrooms contains about 0.4 mg of riboflavin, which translates into 25 percent of the daily value. Crimini and portabella mushrooms contain nearly 30 percent of the daily value.


Potassium is an essential mineral that is necessary for bone health, nerve communication and muscle function. Mushrooms are moderate sources for dietary potassium. According to, a serving of most common mushrooms like white button, crimini and portabella, contains approximately 10 percent of the daily value of this mineral.


Mushrooms are also a good source of the trace metal selenium, which is necessary for thyroid function, and as an antioxidant-promoting mineral. Selenium content in mushrooms ranges from 2 to 20 mcg per serving which accounts for 3 to 30 percent of the daily value.

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