Foundation for Diet and Health

The best perspective for your health

The best perspective for your health

The best perspective for your health

The best perspective for your health

Oyster mushroom

Oyster mushrooms are one of the most popular varieties of edible mushrooms. The fresh mushroom caps smell a bit sweet and have a soft consistency.
62/34/04  LA:ALA

Thanks to their increasing popularity and widespread use, oyster mushrooms that are grown in tufts or clusters are available in most organic grocery stores and supermarkets. As with other popular edible mushrooms, there are many different ways to prepare them, and they can also be eaten raw. However, it is best to cook them before eating if they have been collected growing wild in the forest. This serves to prevent any possible pathogens.

General information:

From Wikipedia:Pleurotus ostreatus, the oyster mushroom, is a common edible mushroom. It was first cultivated in Germany as a subsistence measure during World War I and is now grown commercially around the world for food. It is related to the similarly cultivated king oyster mushroom. Oyster mushrooms can also be used industrially for mycoremediation purposes.

The oyster mushroom is one of the more commonly sought wild mushrooms, though it can also be cultivated on straw and other media. It has the bittersweet aroma of benzaldehyde (which is also characteristic of bitter almonds).”


The mushroom has a broad, fan or oyster-shaped cap spanning 5–25 cm; natural specimens range from white to gray or tan to dark-brown; the margin is inrolled when young, and is smooth and often somewhat lobed or wavy. The flesh is white, firm, and varies in thickness due to stipe arrangement. The gills of the mushroom are white to cream, and descend on the stalk if present. If so, the stipe is off-center with a lateral attachment to wood. The spore print of the mushroom is white to lilac-gray, and best viewed on dark background. The mushroom's stipe is often absent. When present, it is short and thick.

Omphalotus nidiformis is a toxic lookalike found in Australia and Japan. In North America, Omphalotus olivascens, the western jack-o'-lantern mushroom and Clitocybe dealbata, the ivory funnel mushroom, both bear a resemblance to Pleurotus ostreatus. Both Omphalotus olivascens and Clitocybe dealbata contain muscarine and are toxic.

Culinary uses:

The oyster mushroom is frequently used in Japanese, Korean and Chinese cookery as a delicacy. It is frequently served on its own, in soups, stuffed, or in stir-fry recipes with soy sauce. Oyster mushrooms are sometimes made into a sauce, used in Asian cooking, which is similar to oyster sauce. The mushroom's taste has been described as mild with a slight odor similar to anise. The oyster mushroom is best when picked young; as the mushroom ages, the flesh becomes tough and the flavor becomes acrid and unpleasant.

Oyster mushrooms are widely cultivated and used in Kerala, India where a wide variety of dishes are prepared from them. Oyster mushrooms are mainly cultivated in large clear polyethylene bags with buns of hay layered in the bags, and spawn sown between the layers.

Oyster mushrooms are also used in the Czech and Slovak contemporary cuisine in soups and stews in a similar fashion to meat.

Oyster mushrooms contain small amounts of arabitol, a sugar alcohol, which may cause gastrointestinal upset in some people.

Nonculinary uses:

One manufacturer has proposed using the mycelium along with the growing substrate as a substitute for petroleum derived expanded polystyrene packing material or as an insulating material. Researchers in Mexico have shown that oyster mushrooms can break down disposable diapers.

One preliminary study showed that consumption of oyster mushroom extracts lowered cholesterol levels, an effect linked to their content of beta-glucans.

Oyster mushrooms produce the cholesterol lowering drug lovastatin.”

Nutritional Information per 100g 2000 kCal
Energy 33 kcal1.6%
Fat/Lipids 0.41 g0.6%
Saturated Fats 0.06 g0.3%
Carbohydrates (inc.dietary fiber) 6.1 g2.3%
Sugars 1.1 g1.2%
Fiber 2.3 g9.2%
Protein (albumin) 3.3 g6.6%
Cooking Salt (Na:18.0 mg)46 mg1.9%
Recommended daily allowance according to the GDA.
Protein (albumin)
Cooking Salt

Essential Nutrients per 100g with %-share Daily Requirement at 2000 kCal
VitNiacin (née vitamin B3) 5 mg31.0%
VitRiboflavin (vitamin B2) 0.35 mg25.0%
MinCopper, Cu 0.24 mg24.0%
VitPantothenic acid (vitamin B5) 1.3 mg22.0%
ElemPotassium, K 420 mg21.0%
VitFolate, as the active form of folic acid (née vitamin B9 and B11) 38 µg19.0%
ElemPhosphorus, P 120 mg17.0%
ProtTryptophan (Trp, W) 0.04 g17.0%
ProtThreonine (Thr, T) 0.14 g15.0%
VitVitamin D 0.7 µg14.0%

Detailed Nutritional Information per 100g for this Ingredient

The majority of the nutritional information comes from the USDA (US Department of Agriculture). This means that the information for natural products is often incomplete or only given within broader categories, whereas in most cases products made from these have more complete information displayed.

If we take flaxseed, for example, the important essential amino acid ALA (omega-3) is only included in an overarching category whereas for flaxseed oil ALA is listed specifically. In time, we will be able to change this, but it will require a lot of work. An “i” appears behind ingredients that have been adjusted and an explanation appears when you hover over this symbol.

For Erb Muesli, the original calculations resulted in 48 % of the daily requirement of ALA — but with the correction, we see that the muesli actually covers >100 % of the necessary recommendation for the omega-3 fatty acid ALA. Our goal is to eventually be able to compare the nutritional value of our recipes with those that are used in conventional western lifestyles.

Essential fatty acids, (SC-PUFA) 2000 kCal
Linoleic acid; LA; 18:2 omega-6 0.12 g1.0%
Alpha-Linolenic acid; ALA; 18:3 omega-3 0 g< 0.1%

Essential amino acids 2000 kCal
Tryptophan (Trp, W) 0.04 g17.0%
Threonine (Thr, T) 0.14 g15.0%
Valine (Val, V) 0.2 g12.0%
Isoleucine (Ile, I) 0.11 g9.0%
Leucine (Leu, L) 0.17 g7.0%
Lysine (Lys, K) 0.13 g7.0%
Phenylalanine (Phe, F) 0.11 g7.0%
Methionine (Met, M) 0.04 g5.0%

Vitamins 2000 kCal
Niacin (née vitamin B3) 5 mg31.0%
Riboflavin (vitamin B2) 0.35 mg25.0%
Pantothenic acid (vitamin B5) 1.3 mg22.0%
Folate, as the active form of folic acid (née vitamin B9 and B11) 38 µg19.0%
Vitamin D 0.7 µg14.0%
Thiamine (vitamin B1) 0.12 mg11.0%
Vitamin B6 (pyridoxine) 0.11 mg8.0%
Vitamin A, as RAE 2 µg< 0.1%
Vitamin C (ascorbic acid) 0 mg< 0.1%

Essential macroelements (macronutrients) 2000 kCal
Potassium, K 420 mg21.0%
Phosphorus, P 120 mg17.0%
Magnesium, Mg 18 mg5.0%
Sodium, Na 18 mg2.0%
Calcium, Ca 3 mg< 0.1%

Essential trace elements (micronutrients) 2000 kCal
Copper, Cu 0.24 mg24.0%
Iron, Fe 1.3 mg10.0%
Zinc, Zn 0.77 mg8.0%
Manganese, Mn 0.11 mg6.0%
Selenium, Se 2.6 µg5.0%