Oyster mushrooms (Pleurotus ostreatus) are fan-shaped, delicate mushrooms with a mild, subtly seafood-like flavour. They are one of the most cultivated mushrooms globally and provide selenium, copper, niacin, riboflavin, pantothenate, and potassium. Their thin gills and tender flesh cook quickly. They also contain lovastatin, a naturally occurring statin compound, in small amounts.
Tear rather than cut for a more natural texture; sauté over very high heat in butter or oil for 2-3 minutes until golden and slightly crispy at the edges. Oyster mushrooms shrink dramatically — cook more than you think you need.
Where Mushroom, oyster Stands Out
Macronutrients per 100g
Vitamins & Minerals
| Nutrient | Per 100g | % Daily Value* | Level |
|---|---|---|---|
| Potassium | 282 mg | 14% | |
| Phosphorus | 86.2 mg | 12% | |
| Folate | 63.1 µg | 32% | |
| Magnesium | 13.9 mg | 4% | |
| Niacin (B3) | 5.75 mg | 36% | |
| Selenium | 1.38 µg | 3% | |
| Iron | 0.698 mg | 5% | |
| Zinc | 0.684 mg | 7% | |
| Riboflavin (B2) | 0.244 mg | 17% | |
| Copper | 0.106 mg | 11% | |
| Vitamin B6 | 0.099 mg | 7% | |
| Manganese | 0.086 mg | 4% | |
| Thiamin (B1) | 0.070 mg | 6% | |
| Vitamin D | 0.041 µg | 0% | |
| Calcium | 0.000 mg | 0% | |
| Stigmasterol | 0.000 mg | — | |
| Campesterol | 0.000 mg | — | |
| Biotin (Vitamin B7) | 7.04 µg | 14% |
* % Daily Value is the proportion of an adult
EU Nutrient Reference Value (NRV) supplied by 100g of this food.
NRVs are the labelling standard — the same basis as the “%RI” figures printed on
food packaging — so these percentages are directly comparable with a shop label.
They are a single adult figure and do not vary by age or sex, which is why they
sometimes differ from UK dietary reference values: the NRV for vitamin C is 80mg
where the UK RNI is 40mg. When Nutriofia assesses your own intake in the
reports and trackers, it uses the age- and sex-specific UK values instead.
Fibre is shown without a percentage. Our fibre values use the UK
Englyst NSP method, while the published 30g daily goal is an AOAC figure — the two
are measured differently and a single percentage would mislead.
How we source and normalise our data →