How much protein is in 4 oz of mushrooms, white, raw?

A 4 oz (113g) serving of mushrooms, white, raw provides 3.5g of protein and 25 calories, along with 3.7g of carbohydrates and 0.3g of fat.

How much mushrooms, white, raw do I need to get 30g of protein?

To get 30 grams of protein from mushrooms, white, raw, you need 34.1 oz (968 grams), which contains approximately 213 calories.

100 grams of mushrooms, white, raw contains 3.1g of protein (22 kcal). One full pound (16 oz / 454g) contains 14.1g of protein (100 kcal).

USDA FoodData Central breakdown in US ounces and grams — plus exact portions to hit your per-meal protein target.

USDA Per-Serving & 30g Target

4 oz = 3.5g Protein (25 kcal)

To hit 30g of protein from mushrooms, white, raw, measure 34.1 oz (968 g) for ~213 calories.

Per 4 oz (113g US)

3.5g P

25 kcal · 3.7g C · 0.3g F

Per 100 Grams

3.1g P

22 kcal · 3.3g C · 0.3g F

Per 1 Pound (16 oz)

14.1g P

100 kcal total

30g Protein Portion

34.1 oz

968g · 213 kcal

Portion Target Table

Protein Goal	US Ounces (oz)	Grams (g)	Calories	Carbs / Fat
20g Protein	22.8 oz	645 g	142 kcal	21.3g C · 1.9g F
30g Protein	34.1 oz	968 g	213 kcal	31.9g C · 2.9g F
40g Protein	45.5 oz	1,290 g	284 kcal	42.6g C · 3.9g F
50g Protein	56.9 oz	1,613 g	355 kcal	53.2g C · 4.8g F