Emma Wilson
Mushrooms are a type of fungi, often categorized as vegetables. They are a low-calorie food, with one cup of raw mushrooms containing 15 calories. They are also low in fat and sodium, and a good source of copper, B vitamins, potassium, and iron. Mushrooms are high in protein and fibre, with six large raw white mushrooms providing 3.3 grams of protein. Cooking them reduces their protein content to 1.5 grams but increases their fibre content from 1.1 grams to 1.6 grams. Mushrooms are also a source of vitamin D, especially when exposed to light. They are a popular ingredient in cooking, adding flavour and texture to meals, and can be used as a meat substitute in vegetarian or vegan dishes.
| Characteristics | Values |
|---|---|
| Calories | Low-calorie food, with one cup of raw mushrooms containing 15 calories |
| Nutrients | High in vitamin D, selenium, B6, copper, potassium, iron, B vitamins, phosphorus, magnesium, zinc, folate, antioxidants, fiber, protein, and amino acids |
| Health Benefits | Heart-healthy, anti-inflammatory, anti-cancer, and anti-aging |
| Weight Loss | Can be used as a substitute for meat to reduce calories and fat in a meal |
| Cooking Methods | Grilling, baking, broiling, sautéing, roasting, frying, or baking |
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What You'll Learn
Mushrooms are low-calorie
Mushrooms are low in calories, which makes them a great food to consume when watching your weight. They are also low in fat, with no cholesterol, and are very low in sodium. A serving of cooked or raw mushrooms has approximately 0.35 grams of fat, but raw mushrooms are higher in sugar, with 2.1 grams per serving compared to 1.7 grams of sugar in cooked mushrooms.
One cup of mushrooms (70g) provides only 15 calories, 2.2 grams of protein, 2.3 grams of carbohydrates, and 0.2 grams of fat. They are also a good source of dietary fiber, with one cup of raw mushrooms containing 2.3 grams of carbohydrates. The fiber content increases when cooked, with six raw mushrooms containing 1.1 grams of fiber, and the same amount of cooked mushrooms containing 1.6 grams.
Mushrooms are also a good source of vitamins and minerals, including vitamin B6, folate, magnesium, zinc, potassium, copper, iron, selenium, and vitamin D. They are one of the few foods that contain vitamin D, which is important for building strong bones, reducing inflammation, and improving immune function. The vitamin D content in mushrooms can be increased when exposed to light, similar to how our skin makes vitamin D from sunlight.
Mushrooms are a versatile ingredient that can be cooked in a variety of ways, including grilling, baking, broiling, sautéing, and roasting. They can be used in sauces, stews, soups, grain dishes, or simply chopped and added to potato or egg dishes. Their savory, umami flavor makes them a popular meat substitute, especially cremini and portobello mushrooms, which have a similar taste and texture profile to meat.
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They're high in protein
Mushrooms are a source of protein, offering a meaty texture and an earthy flavour that make them ideal as meat substitutes in vegetarian and vegan diets. While the protein content of mushrooms is lower than that of meat, they contain high-quality protein that is easily absorbed by the body.
Mushrooms contain all nine essential amino acids, including leucine and lysine, which are often deficient in plant proteins. They are also highly digestible, without the antinutrients found in other plant sources. For example, studies on amanita mushrooms showed that their protein digestibility is very high, and their amino acid content is comparable to that of an egg white.
The quality of a protein is measured by its bioavailability, which is the extent and rate at which nutrients are absorbed, digested, and used by the body. Mushroom protein has a high bioavailability that rivals the quality of animal-based protein sources, unlike other plant-based foods like rice and wheat. A higher bioavailability means that the body utilizes proteins from mushrooms more efficiently for tissue growth, repair, and maintenance.
Oyster mushrooms contain the highest fresh and dried protein content compared to other functional mushrooms. Dried functional mushrooms tend to have more concentrated protein content due to the removal of water weight, leaving behind a higher proportion of nutrients, including protein. However, it is important to note that serving sizes also change when using dried mushrooms, and you will typically consume a smaller amount.
While mushrooms are a good source of protein, it is challenging to meet the recommended intake of protein with mushrooms alone. For example, if your recommended intake is 50g of protein, you would need to eat at least 1,700g of fresh mushrooms or take 167g of dried mushroom powder. Therefore, it is ideal to incorporate other sources of protein into your diet rather than relying solely on mushrooms.
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They're nutrient-dense
Mushrooms are nutrient-dense, packing a lot of nutritional value into a low-calorie package. They are high in vitamin D, selenium, and B6, and a good source of copper, B vitamins, potassium, and iron. One cup of mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat.
Mushrooms are also a good source of fibre, particularly the soluble fibre beta-glucan. They have a naturally low glycemic index, which means they are presumed to have little negative effect on blood glucose or insulin response due to their low carbohydrate content.
Mushrooms contain vitamins B1, B2, B3, B6, D, iron, and magnesium, as well as dietary fibre and protein. They also contain many essential minerals, including iron, phosphorous, copper, potassium, and selenium.
Mushrooms are often used as a meat substitute in recipes, providing a similar taste and texture profile to meat, especially cremini and portobello mushrooms. They can be cooked in a variety of ways, including grilling, baking, broiling, sautéing, and roasting, and can add texture, flavour, and substance to meals.
Some of the popular edible mushroom species include oyster, portobello, button, shiitake, and crimini.
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Cooking methods affect calories
Mushrooms are low in calories and high in protein, vitamins, and dietary fiber. However, the cooking process can affect the nutritional profile of mushrooms.
Frying mushrooms can lead to a severe loss of protein and antioxidant content. It can also increase the fat content of the mushrooms. Boiling mushrooms can also lead to a decrease in nutritional value, with some water-soluble nutrients like B vitamins and potassium escaping into the cooking water.
On the other hand, grilling and microwaving mushrooms have been found to be the best methods for preserving their nutritional content. These cooking methods allow mushrooms to retain their antioxidant activity and polyphenol content. Additionally, sautéing mushrooms over high heat or simmering them over low heat can help retain their nutrients.
When it comes to vitamin D, humidity and cooking in water do not seem to affect its content. However, cooking mushrooms in fat, such as oil, can cause a loss of vitamin D as it is fat-soluble.
Overall, while mushrooms are a nutritious and low-calorie food, the cooking method chosen can impact the retention of their beneficial compounds. Grilling and microwaving are recommended to preserve their nutritional properties, while frying and boiling may result in greater nutrient loss.
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They're a meat substitute
Mushrooms are a great meat substitute. They are low in calories, high in protein, and packed with vitamins and minerals. With their meaty texture and flavour-absorbing qualities, mushrooms can be used in a variety of dishes as a meat alternative.
Oyster mushrooms, for example, can be breaded and fried until crisp, making them a perfect vegan substitute for meat in tacos or sandwiches. They can also be shredded and used as a filling for burritos or spaghetti sauce, providing a hearty texture and enhancing the dish with their subtle woodsy flavour.
Shiitake mushrooms, native to East Asia, are another popular choice for vegan recipes. Their rich, umami flavour and distinct smoky notes make them a versatile ingredient. Dried shiitake mushrooms offer an intensified flavour and aroma. They can be used in stir-fries, soups, and even as a substitute for pork in a spicy Sichuan Mapo Tofu dish.
Lions mane mushrooms are also worth mentioning. They can be shredded and used in place of crab meat or as a meaty addition to pasta or salad.
Mushrooms can be sliced and sautéed in olive oil, butter, garlic, and herbs to create a versatile mushroom "steak" that can be added to various dishes. This method of preparation adds flavour and juiciness to the mushrooms, making them a satisfying substitute for meat.
Overall, mushrooms are an excellent, sustainable option for those seeking to reduce their meat consumption and enjoy plant-based dishes. They offer a compassionate choice that supports a more ethical and humane approach to eating while still satisfying taste buds.
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Frequently asked questions
No, mushrooms are low in calories. One cup of raw mushrooms contains 15 calories.
Six large, raw white mushrooms have 24 calories. Cooking them reduces their calorie content to 20.
Yes, mushrooms are a good substitute for meat because they have a similar taste and texture profile to meat. They are also low in calories and fat.
