⏱ 25 min total

Vegan Mushroom Pasta

Name: Vegan Mushroom Pasta
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: ¼ tsp Olive oil; 1 large Oyster mushrooms; ½ tsp Tamari soy sauce; ¼ dash Salt; ¼ dash Black pepper; 2 oz Spaghetti; ¼ bunch Broccoli; 1 tbsp chopped Onion; 1 cloves, minced Garlic; 1 ½ oz Silken tofu; ¾ tbsp Miso; ¼ tbsp Tahini; ½ tbsp Nutritional yeast; ½ tbsp Apple cider vinegar; 1 tbsp Water

Per 1 serving · 459 g · 15 ingredients

Calories

420

21%
of a 2,000 cal day

Protein
24g
22% of calories
Carbs
70g
64% of calories
Fat
7.3g
15% of calories

Portion

✓ Low saturated fat
✓ Cholesterol free

At a glance

One serving of Vegan Mushroom Pasta (459 g) has 420 calories, with 24 g of protein, 70 g of carbohydrates and 7.3 g of fat. Most of its energy comes from carbs (64% of calories). It is high in protein (48% DV), dietary fiber (44% DV) and Vitamin C (152% DV). Keep an eye on sodium, which provides 34% of the daily value.

Per 100 g

91cal

low energy density

Protein per 100 cal

5.7g

Net carbs

58g

carbs minus fiber

Fiber

12g

8.1 g sugar

High in

20%+ of the daily value

Protein48%
Dietary fiber44%
Vitamin C152%
Vitamin K133%
Thiamine73%
Riboflavin (B2)191%

Good source of

10–19% of the daily value

Calcium14%

Watch

20%+ of the daily value

Sodium34%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 10 minCook 15 min

1
Bring a large pot of water to a boil for the pasta.
2
Slice the mushrooms, chop the onion and garlic, and cut the broccoli into florets.
3
Add the pasta to the boiling water and cook according to package directions. Add broccoli to the pasta water for the last 30 seconds, then drain and keep warm.
4
Heat oil in a frying pan, add mushrooms, and cook for about 2 minutes until they start to brown. Add soy sauce, reduce heat, and cook briefly before removing from the pan.
5
In a blender, combine onion, garlic, silken tofu, miso paste, tahini, nutritional yeast, apple cider vinegar, water, and salt and pepper to taste for the cream sauce. Blend until smooth and creamy, then heat in the frying pan on low until it thickens, stirring often.
6
Combine pasta and broccoli with the sauce, stirring until coated. Add mushrooms, remove from heat, and serve immediately.

Vitamins & minerals

Amounts for 1 serving (459 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	51 μg	6%
Vitamin C	137 mg	152%
Vitamin D	1 μg	7%
Vitamin E	1 mg	9%
Vitamin K	159 μg	133%
Thiamine	1 mg	73%
Riboflavin (B2)	2 mg	191%
Niacin	14 mg	89%
Vitamin B6	1 mg	53%
Folate (B9)	343 μg	86%
Vitamin B12	0 μg	0%
Pantothenic acid	3 mg	62%
Choline	122 mg	22%

Minerals

Nutrient	Amount	% Daily Value
Calcium	136 mg	14%
Iron	6 mg	79%
Potassium	1,392 mg	30%
Magnesium	113 mg	27%
Phosphorus	483 mg	69%
Zinc	3 mg	31%
Copper	1 mg	92%
Manganese	1 mg	52%
Selenium	46 μg	84%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	1 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	38 μg	—
Arginine	1 g	—
Aspartic acid	2 g	—
Beta carotene	600 μg	—
Caffeine	0 mg	—
Cystine	0.3 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	10 μg	—
Fructose	2 g	—
Galactose	0 g	—
Glucose	3 g	—
Glutamic acid	5 g	—
Glycine	1 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	1 g	—
Lactose	0.3 g	—
Leucine	1 g	—
Lycopene	0 μg	—
Lysine	1 g	—
Maltose	1 g	—
Methionine	0.2 g	—
Monounsaturated fats	2 g	—
Phenylalanine	1 g	—
Polyunsaturated fats	3 g	—
Proline	1 g	—
Retinol	0 μg	—
Serine	1 g	—
Starch	35 g	—
Sucrose	1 g	—
Theobromine	0 mg	—
Threonine	1 g	—
Total omega 3	0 g	—
Total omega 6	0 g	—
Tryptophan	0.2 g	—
Tyrosine	1 g	—
Valine	1 g	—
Vitamin D2	1 μg	—
Vitamin D3	0 μg	—

Burning 420 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

80min
Walking (3.5 mph)
50min
Cycling (moderate)
35min
Running (6 mph)
59min
Swimming laps

Common questions

How many calories are in Vegan Mushroom Pasta?

One serving of Vegan Mushroom Pasta (1 serving) has 420 calories, which works out to 91 calories per 100 g. That is about 21% of a 2,000-calorie day.

Is Vegan Mushroom Pasta high in protein?

It provides a solid 24 g of protein per serving (48% of the 50 g daily value), but protein supplies only 22% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Vegan Mushroom Pasta keto-friendly?

It is hard to fit into a strict keto diet. One serving has 58 g of net carbs and 64% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Vegan Mushroom Pasta?

793 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Vegan Mushroom Pasta?

8.1 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (459 g)

Calories420

% Daily Value*

Total fat 7.3g	9%
Saturated fat 1g	5%
Trans fat 0g
Cholesterol 0mg	0%
Sodium 793mg	34%
Total carbohydrate 70g	26%
Dietary fiber 12g	44%
Total sugars 8.1g
Protein 24g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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