Affiliate links on this page — disclosure. As an Amazon Associate, CJ Affiliate, and AWIN publisher we earn from qualifying purchases.
Mushrooms vs Courgette: Calories Compared
Courgette is lower in calories (17 vs 22 per 100g). Mushrooms has 3.1g protein per 100g versus 1.2g in Courgette.
Per typical serving, Mushrooms provides 4 kcal (based on a 18g portion) versus Courgette at 33 kcal (196g). The average adult needs around 2,000 calories per day, so mushrooms contributes 0.2% and courgette contributes 1.7% of that daily target per serving. Getting these numbers right for your own portions starts with a digital kitchen scale.
Full nutrition comparison (per 100g)
| Nutrient | Mushrooms | Courgette |
|---|---|---|
| Calories | 22 kcal | 17 kcal |
| Protein | 3.1g | 1.2g |
| Carbohydrates | 3.3g | 3.1g |
| of which Sugars | 2g | 2.5g |
| Fat | 0.3g | 0.3g |
| of which Saturates | 0.1g | 0.1g |
| Fibre | 1g | 1g |
| Sodium | 5mg | 8mg |
| Potassium | 318mg | 261mg |
| Calcium | 3mg | 16mg |
| Iron | 0.5mg | 0.4mg |
| Vitamin C | 2.1mg | 17.9mg |
| Vitamin A | 0µg | 10µg |
| Selenium | 9µg | 0µg |
| Riboflavin (B2) | 0.4mg | 0.1mg |
Nutrient-by-nutrient breakdown
- Calories: Mushrooms has more (22kcal vs 17kcal per 100g) — a difference of 5kcal. Courgette is the lower-calories option if that is your priority.
- Protein: Mushrooms has more (3.1g vs 1.2g per 100g) — a difference of 1.9g. Mushrooms is the stronger source of protein here.
- Carbohydrates: Mushrooms has more (3.3g vs 3.1g per 100g) — a difference of 0.2g.
- Sugars: Courgette has more (2.5g vs 2g per 100g) — a difference of 0.5g. Mushrooms is the lower-sugars option if that is your priority.
- Fat: both foods contain the same amount (0.3g per 100g).
- Saturated fat: both foods contain the same amount (0.1g per 100g).
- Fibre: both foods contain the same amount (1g per 100g).
- Sodium: Courgette has more (8mg vs 5mg per 100g) — a difference of 3mg. Mushrooms is the lower-sodium option if that is your priority.
- Potassium: Mushrooms has more (318mg vs 261mg per 100g) — a difference of 57mg. Mushrooms is the stronger source of potassium here.
- Calcium: Courgette has more (16mg vs 3mg per 100g) — a difference of 13mg. Courgette is the stronger source of calcium here.
- Iron: Mushrooms has more (0mg vs 0mg per 100g) — a difference of 0mg. Mushrooms is the stronger source of iron here.
- Vitamin c: Courgette has more (18mg vs 2mg per 100g) — a difference of 16mg. Courgette is the stronger source of vitamin C here.
- Vitamin a: Courgette has more (10µg vs 0µg per 100g) — a difference of 10µg. Courgette is the stronger source of vitamin A here.
- Selenium: Mushrooms has more (9µg vs 0µg per 100g) — a difference of 9µg. Mushrooms is the stronger source of selenium here.
- Riboflavin (b2): Mushrooms has more (0mg vs 0mg per 100g) — a difference of 0mg. Mushrooms is the stronger source of riboflavin (B2) here.
Live serving-size calculator
Enter any amount for each food — every figure below recalculates instantly, with % of daily value shown for each nutrient (based on a standard 2,000-calorie reference diet).
| Nutrient | Mushrooms | % DV | Courgette | % DV |
|---|
* % Daily Value based on a 2,000-calorie reference diet, the same basis used on nutrition labels in the US and UK. Figures update live as you change the amounts above — no page reload.
Substituting one for the other
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Useful for comparing these foods
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Which should you choose?
If your priority is fewer calories, Courgette is the lower-calorie option at 17 kcal per 100g. If you need more protein, Mushrooms provides more at 3.1g per 100g. For lower carbohydrates, Courgette has fewer carbs at 3.1g per 100g.
Both mushrooms and courgette can form part of a healthy, balanced diet. The best choice depends on your individual goals — whether that is weight management, muscle building, or simply hitting your daily nutritional targets. A meal prep container set makes it easy to portion whichever you choose.
Frequently Asked Questions
Which has more calories, Mushrooms or Courgette?
Mushrooms has 22 calories per 100g while Courgette has 17 calories per 100g. Mushrooms is higher in calories by 5 kcal per 100g.
Which has more protein, Mushrooms or Courgette?
Mushrooms contains 3.1g of protein per 100g. Courgette contains 1.2g of protein per 100g. Mushrooms has more protein.
Is Mushrooms healthier than Courgette?
Mushrooms has 22 kcal, 3.1g protein, 3.3g carbs and 0.3g fat per 100g. Courgette has 17 kcal, 1.2g protein, 3.1g carbs and 0.3g fat per 100g. Which is healthier depends on your goals — higher protein, lower calorie and lower fat foods are generally preferred for weight management.
Which has more fibre, Mushrooms or Courgette?
Mushrooms contains 1g of fibre per 100g, and Courgette contains 1g per 100g. Mushrooms has more fibre. Fibre supports digestion and helps with feeling fuller for longer.
How many calories per serving — Mushrooms vs Courgette?
A typical 1 cup sliced of mushrooms (18g) is around 4 calories. A typical 1 medium of courgette (196g) is around 33 calories — a difference of 29 kcal per serving in favour of mushrooms.
Can I substitute Mushrooms for Courgette in recipes?
Vegetables with similar water content and texture (leafy vs leafy, root vs root) tend to substitute most easily in cooked dishes.
Track both accurately
As an Amazon Associate and affiliate partner we earn from qualifying purchases and other referrals. Disclosure ›
Calorie Tracking Journal
Write down what you actually eat — it doubles the chance of hitting your goal.
Check Price →Last updated:
Figures per 100g from the USDA FoodData Central database (CC0 1.0).