Sarah Brown
Mushrooms are a great option for those looking for a low-calorie food option. They are also high in fibre and protein and contain a variety of vitamins and minerals. While some mushrooms are safe to eat raw, cooking them can increase their fibre content and make certain vitamins more bioavailable. Mushrooms are a type of fungi, though they are often categorized as vegetables and used in recipes as such. They are also one of the few non-animal sources of vitamin D, which is lacking in the diets of many Americans.
| Characteristics | Values |
|---|---|
| Calories | Low, usually containing close to only 20 calories per serving. Six large, raw white mushrooms have 24 calories, and cooking them reduces their calorie content to 20. One cup of raw mushrooms contains only 15 calories. |
| Vitamins | High in vitamin D, B vitamins, and antioxidants. |
| Minerals | High in copper, iron, magnesium, manganese, phosphorus, potassium, selenium, and zinc. |
| Fibre | High in fibre, particularly the soluble fibre beta-glucan. |
| Sodium | Very low in sodium. |
| Gluten | Gluten-free. |
| Fat | Fat-free. |
| Cholesterol | Cholesterol-free. |
| Protein | High in protein, with popular species of edible mushrooms containing 19-35% protein. |
| Glycemic Index | Naturally low glycemic index. |
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What You'll Learn
- Mushrooms are low in calories, usually under 25 per serving
- They are also high in protein, vitamins and minerals
- Cooking mushrooms can reduce calories and increase fibre content
- Raw mushrooms can be toxic, but cooking releases vitamins and minerals
- Mushrooms grown in natural sunlight are rich in vitamin D
Mushrooms are low in calories, usually under 25 per serving
Mushrooms are a great, low-calorie option for your meals. They are usually under 25 calories per serving, with six large, raw white mushrooms containing 24 calories and 1.1 grams of fibre. Cooking them reduces their calorie content to 20 and increases their fibre content to 1.6 grams. A cup of raw mushrooms contains 15 calories and 2.3 grams of carbohydrates.
Mushrooms are a type of fungi, often categorised with vegetables and used in recipes. They are a low-calorie, high-fibre food choice, adding a savoury flavour to dishes. They are also fat and cholesterol-free, very low in sodium, and a safe gluten-free option.
There are many varieties of mushrooms, such as white, baby bella, portabella, and oyster, each with its own unique nutritional profile. For example, white mushrooms have more potassium, while shiitake mushrooms have more fibre. In general, all varieties are a good source of vitamins and minerals, including B vitamins, vitamin D, iron, magnesium, and selenium.
Mushrooms are also known for their medicinal properties, with studies suggesting they may have benefits for diabetes control and slowing cognitive decline. Certain varieties, such as porcini and white button mushrooms, are high in antioxidants, offering additional health benefits.
When it comes to cooking, mushrooms can be grilled, baked, boiled, sautéed, roasted, or fried. Cooking mushrooms before eating them is recommended as it improves their taste and reduces potential toxins. However, cooking can also reduce their nutrient content, especially water-soluble vitamins.
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They are also high in protein, vitamins and minerals
Mushrooms are a good source of protein, vitamins, minerals, and antioxidants. They are low in calories and have a delicate flavour and meaty texture. They are a type of fungus that contains a substance called ergosterol, which is similar in structure to cholesterol in animals. When exposed to ultraviolet light, ergosterol transforms into vitamin D. Mushrooms grown in natural sunlight are, therefore, a good source of vitamin D.
The vitamin D content in mushrooms varies depending on their exposure to UV light. Wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, while those grown in dark conditions, such as white button, shiitake, and oyster mushrooms, contain less than 40 IU. Exposing button mushrooms to sunlight can significantly increase their vitamin D content, with up to 400 IU per 3.5-ounce serving. Mushrooms treated with UV lamps can produce even higher amounts of vitamin D.
Mushrooms are also a good source of other vitamins, including B vitamins such as thiamine, riboflavin, B6, and B12. They contain high amounts of selenium, vitamin B6, and vitamin D, which are essential for maintaining a healthy immune system. Selenium helps prevent cell damage, vitamin D aids in cell growth, and vitamin B6 helps form red blood cells. Mushrooms also contain vitamin D2, a form of vitamin D found only in plants.
In addition to vitamins, mushrooms are a good source of minerals like iron, phosphorous, copper, potassium, and selenium. Cremini mushrooms are an excellent source of zinc, which is important for the immune system and optimal growth in infants and children. Mushrooms are also a rich source of potassium, which can help reduce the negative impact of sodium on the body and lower blood pressure.
Mushrooms are low in calories and high in protein, making them a healthy and nutritious food choice. Six large, raw white mushrooms contain 24 calories and 3.3 grams of protein. Cooking them reduces the calorie content to 20 and the protein content to 1.5 grams. Mushrooms are a great addition to a vegan or vegetarian diet as they are the only vegan, non-fortified dietary source of vitamin D.
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Cooking mushrooms can reduce calories and increase fibre content
Mushrooms are a great, low-calorie food option. They are nutrient-rich and contain dietary fibre, vitamins, minerals, and protein.
Cooking mushrooms can further reduce their calorie content. For instance, six large, raw white mushrooms contain 24 calories. Cooking them reduces the calorie count to 20. Raw mushrooms are also higher in sugar, with 2.1 grams per serving compared to 1.7 grams in cooked mushrooms.
Cooking mushrooms can also increase their fibre content. The same six raw mushrooms contain 1.1 grams of fibre. Cooking them increases the fibre content to 1.6 grams.
However, cooking mushrooms can reduce their protein content. Six raw mushrooms contain 3.3 grams of protein, but when cooked, they lose more than half, providing only 1.5 grams.
The best cooking methods to preserve nutrients are grilling and microwaving. These methods have been shown to retain the highest levels of antioxidants and beta-glucans.
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Raw mushrooms can be toxic, but cooking releases vitamins and minerals
Mushrooms are a low-calorie food packed with vitamins, minerals, and antioxidants. They are a type of fungus, often categorized as vegetables, and are known for their delicate flavour and meaty texture. They are a rich source of potassium, vitamin D, vitamin B6, and selenium.
While mushrooms are a healthy addition to one's diet, it is important to note that raw mushrooms may contain parasites, bacteria, and viruses. Some wild mushrooms can be poisonous, and certain types, even if edible, are best consumed cooked. For example, the false morel, a look-alike of the morel mushroom, contains toxic compounds that are only destroyed when cooked. Similarly, chanterelles, though not toxic, can cause gastrointestinal issues if consumed raw. Therefore, it is recommended to cook mushrooms before eating them to eliminate any potential toxins and improve their taste and texture.
Cooking mushrooms can reduce their calorie content and increase their fibre content. For instance, six raw white mushrooms contain 24 calories, but cooking them reduces this to 20 calories and increases their fibre content from 1.1 grams to 1.6 grams. However, cooking mushrooms may cause a loss of certain nutrients, especially water-soluble vitamins like B vitamins and potassium. Therefore, it is important to use cooking methods that preserve these nutrients, such as sautéing or simmering over low heat.
Some popular ways to cook mushrooms include sautéing them in olive oil, grilling large portobello mushroom caps, adding them to pasta sauce or stir-fries, and making cream of mushroom soup. Additionally, certain types of mushrooms, such as button, cremini, and portobello mushrooms, are generally considered safe to consume raw. However, it is always recommended to follow food safety guidelines and properly wash mushrooms before consumption to eliminate any soil or residue.
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Mushrooms grown in natural sunlight are rich in vitamin D
Mushrooms are a great food to include in a healthy diet. They are low in calories, high in protein, and packed with vitamins and minerals. One of the most notable benefits of mushrooms is their vitamin D content, especially when they are grown in natural sunlight.
Mushrooms are a type of fungi, often categorized as vegetables, and there are many different varieties available, such as oyster, portobello, button, shiitake, and crimini. They are a versatile and tasty ingredient, perfect for grilling, stir-fries, or as a side dish.
Vitamin D is an essential vitamin that boosts the immune system and is crucial for human metabolism. Our bodies produce vitamin D when sunlight hits our skin cells. However, people living in regions with less sunlight, like the northern hemisphere, may suffer from vitamin D deficiency during seasons with less sunlight.
Mushrooms are rich in the vitamin D precursor ergosterol. When exposed to sunlight or ultraviolet (UV) radiation, the ergosterol in mushrooms is converted into ergocalciferols, also known as provitamin D2. This process significantly increases the vitamin D content of the mushrooms. For example, shiitake mushrooms dried outdoors with their gills facing upwards showed a remarkable increase in vitamin D levels, soaring from 100 IU/100 grams to nearly 46,000 IU/100 grams.
By exposing store-bought or homegrown mushrooms to sunlight or UV radiation, you can naturally multiply their vitamin D levels. This simple process can be done by sun-drying or using UV lamps on mushrooms like shiitake, maitake, and button. Fresh mushrooms exposed to midday sunlight for just 15-120 minutes can generate vitamin D2 levels above 10 μg/100 g, meeting the daily requirement of vitamin D recommended internationally.
So, if you're looking to boost your vitamin D intake, consider adding some sun-kissed mushrooms to your meals. They are a delicious and easy way to ensure you get your daily dose of this essential nutrient.
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Frequently asked questions
No, mushrooms are low in calories. A serving of mushrooms contains only around 20 calories and is fat and cholesterol-free.
Cooking mushrooms reduces their calorie content. For example, six large raw white mushrooms contain 24 calories, but cooking them reduces this to 20. However, cooking mushrooms also reduces their nutritional value, particularly their water-soluble vitamin content.
Mushrooms are a good source of vitamins and minerals, including B vitamins, vitamin D, iron, potassium, and selenium. They are also high in protein and fibre, and low in sodium. Some studies suggest that mushrooms can provide health benefits such as improving diabetes control and slowing cognitive decline.
