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Oyster mushroom, dried: Nutrition and who it suits

Dried oyster mushroom is a good choice for weight loss and menopause, and fine in a portion for PCOS and diabetes. 100 g has 244 kcal, 19 g of protein and 39.1 g of fibre. One serving is one katori (100 g), about 244 kcal.

Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN), using the rules on How the ratings work. Last updated 26 October 2026.

Nutrition per 100 g

NutrientPer 100 g
Energy244 kcal
Protein19 g
Carbohydrate33.1 g
Fibre39.1 g
Sugars0.7 g
Fat2.9 g
Zinc8.7 mg
Magnesium136 mg
Iron3.6 mg

Where its calories come from

33%56%
  • Protein 33%
  • Carbohydrate 56%
  • Fat 11%

Worked out from the protein, carbohydrate and fat above, at 4, 4 and 9 kcal a gram.

How many calories in one serving of dried oyster mushroom?

About 244 kcal for one katori (100 g), and about 488 kcal if you have two.

One serving, against your day

How much of an adult woman's daily need one serving (100 g) fills.

66%Zinc
8.7 mg
41%Protein
19 g
37%Magnesium
136 mg
12%Iron
3.6 mg
11%Potassium
350 mg
5%Folate
10.4 µg

Source

Source: Indian Food Composition Tables 2017, National Institute of Nutrition (ICMR), food code J004. Daily need is from ICMR-NIN Nutrient Requirements for Indians 2020, adult woman, moderate activity.

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Is dried oyster mushroom good for weight loss, PCOS, diabetes and menopause?

Weight loss

Good choice

16.1 g of fibre per 100 kcal keeps you full for longer.

PCOS and PCOD

Eat in moderation

About 33.1 g of carbohydrate in a 100 g serving, so watch the portion.

Diabetes

Eat in moderation

About 33.1 g of carbohydrate in a 100 g serving, so watch the portion.

Menopause

Good choice

19 g of protein in a 100 g serving helps you hold on to muscle.

Weight lossGood choice16.1 g of fibre per 100 kcal keeps you full for longer.
PCOS and diabetesEat in moderationAbout 33.1 g of carbohydrate in a 100 g serving, so watch the portion.
MenopauseGood choice19 g of protein in a 100 g serving helps you hold on to muscle.

These ratings come from the numbers alone. On a free call, Puja looks at what fits your reports. How the ratings work.

Also called

Bengali: Banger chata; Gujarati: Biladino top; Kannada: Aanabay/Aanabe; Kashmiri: Hadder; Malayalam: Kun koon; Marathi: Bhoochhtra; Odia: Chatu; Punjabi: Khoomba; Tamil: Kaalaan; Telugu: Putta Godugu.

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Try the thali calorie calculator or the protein calculator.

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