Oyster Mushroom

Overview

Oyster mushroom (Pleurotus ostreatus) is a popular culinary mushroom valued for its mild flavor, meaty texture, and nutritional benefits. It is rich in beta-glucans, polysaccharides that support immune function, and provides B vitamins including niacin (B3), which supports NAD+ synthesis and mitochondrial function.

Within the BRAIN Diet framework, oyster mushrooms are widely cultivated and used in cooking, offering a versatile plant-based protein source. The mushroom contains lovastatin, a compound that has been studied for its potential cardiovascular benefits, and its beta-glucan content contributes to immune-modulating properties similar to other medicinal mushrooms [1][2].

Key Nutritional Highlights

• Oyster mushrooms supply beta-glucans and B vitamins including niacin within low-calorie matrices [1]
• Niacin supports NAD⁺-dependent mitochondrial and neurochemical metabolism [2]
• Oyster mushroom (Pleurotus ostreatus) is a popular culinary mushroom valued for its mild flavor, meaty texture, and nutritional benefits. [1]
• It is rich in beta-glucans, polysaccharides that support immune function, and provides B vitamins including niacin (B3), which supports NAD+ synthesis and mitochondrial function. [2]
• Oyster mushrooms are widely cultivated and used in cooking, offering a versatile plant-based protein source.
• The mushroom contains lovastatin, a compound that has been studied for its potential cardiovascular benefits, and its beta-glucan content contributes to immune-modulating properties similar to other medicinal mushrooms.

Food Context

Sourcing

• Store fresh mushrooms in the refrigerator

Preparation

• Can be consumed fresh or dried; fresh oyster mushrooms have a delicate texture
• Cooking enhances flavor and may improve bioavailability of some nutrients
• Can be sautéed, roasted, grilled, or added to soups and stews
• The mushroom has a mild, slightly sweet flavor that pairs well with many dishes

Recipes

no recipes found

Nutrient Tables (per 100 g)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	33.3 kcal	—
Protein	2.9 g	—
Total fat	0.2 g	—
Carbohydrates	6.9 g	—
Fibre	2.9 g	—

Key micronutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Iron	0.7 mg	3.9%
Zinc	0.7 mg	6.2%
Magnesium	13.9 mg	3.3%
Selenium	1.4 µg	2.5%
Calcium	0 mg	0%
Potassium	281.6 mg	8.3%
Folate	63.1 µg	15.8%
Vitamin B6	0.1 mg	5.8%

Bioactive compounds

Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.

Compound / class	Amount per 100 g	Notes
ALA	989 mg	—

Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Mushroom, oyster, FDC ID 1999627, API, per 100 g edible portion, last checked 2026-03-14

Substances

Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).

10 substances in this food

Beta-Glucans

Polysaccharides with immune-modulating properties found in mushrooms and other foods

Vitamin B3 (Niacin; Niacinamide)

NAD+ precursor; supports mitochondrial biogenesis and ATP production

Fe²⁺

Iron

Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)

Zn²⁺

Zinc

Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation

Mg²⁺

Magnesium

Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance

Se^2-

Selenium

Antioxidant enzyme cofactor (GPx); supports redox balance

K⁺

Potassium

Electrolyte for nerve transmission, muscle function, and blood pressure regulation

Vitamin B9 (Folate; 5-MTHF)

One-carbon metabolism; methylation; homocysteine recycling

Vitamin B6 (Pyridoxine → PLP)

PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation

ALA (Alpha-Linolenic Acid)

Essential omega-3 precursor; limited conversion to DHA/EPA

References

[1] Oyster mushrooms supply beta-glucans and B vitamins including niacin within low-calorie matrices. Starck et al. 2024. Mushrooms: a food-based solution to vitamin D deficiency to include in dietary guidelines

[2] Niacin supports NAD⁺-dependent mitochondrial and neurochemical metabolism. Pirinen et al. 2020. Niacin Cures Systemic NAD+ Deficiency and Improves Muscle Performance in Adult-Onset Mitochondrial Myopathy