Michael Davis
Mushrooms are a low-calorie food, with one cup of raw mushrooms containing just 15 calories. They are also low in fat, with a cup of raw mushrooms containing 0.2g of fat. The dominant fatty acid in mushrooms is linoleic acid, a polyunsaturated fatty acid. They are also a good source of protein, with 2.2g per cup. Mushrooms are a heart-healthy food choice and provide several nutrients, including copper, potassium, iron, and B vitamins. They also contain high levels of antioxidant compounds, which can have anti-inflammatory effects and benefit overall health.
| Characteristics | Values |
|---|---|
| Fat content | Low fat, with a minuscule amount of polyunsaturated fat (0.2g per cup) |
| Calories | Low calorie (15 calories per cup) |
| Sodium | Low sodium |
| Cholesterol | No cholesterol |
| Carbohydrates | Low carbohydrate content |
| Protein | Some protein (2.2g per cup) |
| Vitamins | B vitamins, vitamin D, vitamin C, vitamin B6, vitamin B12 |
| Minerals | Selenium, copper, potassium, phosphorus, iron, magnesium, zinc, folate |
| Antioxidants | High levels of antioxidants, including ergothioneine, glutathione, polyphenols, polysaccharides, and selenium |
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What You'll Learn
Mushrooms are low in calories
One cup of raw mushrooms (70 grams) provides 15 calories, 2.2 grams of protein, 2.3 grams of carbohydrates, and 0.2 grams of fat. White mushrooms, the most cultivated type of mushroom, contain even fewer calories, with one cup (96 grams) providing only 21 calories.
Mushrooms are also a good source of copper, B vitamins, potassium, and iron. They contain an indigestible carbohydrate called chitin, which is also found in shrimp and crab shells. Chitin contributes "bulk" to our diet and is not found in plants.
Mushrooms are a versatile ingredient that can be cooked in a variety of ways, including roasting, slicing raw on a salad, or blending and mixing with meat. They have a savory, umami flavor that makes them a satisfying meat replacement, helping to reduce calories and fat in a meal.
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They contain a minuscule amount of fat
Mushrooms are a low-fat food, containing only a minuscule amount of fat. They are also low in calories and sugar, and they pack plenty of nutrients. One cup (70–96 grams) of raw mushrooms provides just 15–21 calories, along with 2.2–3 grams of protein, 2.3–3 grams of carbohydrates, and 0.2–0.35 grams of fat. The dominant fatty acid in mushrooms is linoleic acid, a polyunsaturated fatty acid (PUFA).
Mushrooms are a good source of copper, potassium, phosphorus, iron, and B vitamins, including riboflavin, niacin, and pantothenic acid (vitamin B5). They also contain selenium, folate, and magnesium, although the levels of these micronutrients can vary among different types of mushrooms. For example, white mushrooms have slightly more calcium, while shiitake mushrooms have more fiber.
In addition to their nutritional benefits, mushrooms have been found to have high levels of antioxidant compounds, which can have beneficial health effects. Antioxidants help to combat oxidative stress and inflammation, contributing to anti-aging and the prevention of chronic diseases. Mushrooms are also a natural, non-animal source of vitamin D2, which is important for bone health and can be increased through exposure to UV rays or sunlight.
Overall, mushrooms are a healthy and nutritious food choice, providing a range of vitamins, minerals, and antioxidants, while being low in fat and calories. They can be used as a meat substitute in recipes, adding a savory flavor while reducing the overall fat and calorie content of the dish.
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They are a good source of protein
Mushrooms are a source of protein, but opinions vary on whether they are a good source. While some sources claim that mushrooms are not a good source of protein, others suggest that they are a valuable source of high-quality protein.
Mushrooms contain all nine essential amino acids, which is unusual for plant proteins, and their protein content is comparable to some plant foods. However, they do not contain as much protein as animal sources. For example, mushrooms provide 1 to 2 grams of protein per cup, while lima beans provide 11.6 grams of protein per cup.
Mushrooms are a good source of protein for people who do not eat meat. They are also a healthy alternative to animal proteins, as they are cholesterol-free and low in saturated fat. In addition, studies show that mushroom protein may provide a longer-lasting feeling of fullness compared to other plant-based protein sources, which helps with weight management.
Some species of mushrooms that are considered complete protein sources include oyster mushrooms, shiitake mushrooms, and button mushrooms. These mushrooms contain all nine essential amino acids, although in lower concentrations than animal sources.
In summary, while mushrooms may not be the best source of protein compared to meat or certain plant foods, they are a valuable source of high-quality protein, especially for those following a vegetarian or vegan diet. They offer a healthy, cholesterol-free alternative to animal proteins and provide a range of other essential nutrients.
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They are a healthy food choice
Mushrooms are a healthy food choice for several reasons. Firstly, they are low in fat, with only a minuscule amount of polyunsaturated fat, and no cholesterol. This makes them a heart-healthy option. They are also low in calories, with one cup of raw mushrooms containing just 15 calories, making them an excellent choice for those watching their weight.
Mushrooms are a good source of protein, with 2.2 grams per cup, as well as vitamins and minerals. They contain B vitamins, including riboflavin, niacin, and vitamin B6, which are important for energy release and especially beneficial for those who don't eat meat. Mushrooms also provide vitamin D, which is important for bone health and immune function, and they are one of the few foods that contain this vitamin.
In addition, mushrooms are a good source of copper, potassium, phosphorus, iron, selenium, and folate. These micronutrients have various health benefits, such as maintaining fluid and electrolyte balance, synthesizing hemoglobin, and reducing inflammation. Mushrooms also contain antioxidant compounds, which can help to fight oxidative stress and inflammation, contributing to their potential cancer-fighting properties and improving overall health.
The different varieties of mushrooms offer varying health attributes. For example, oyster and shiitake mushrooms have the most fiber, while white mushrooms have slightly more calcium. Portobellos exposed to UV light are among the highest in vitamin D. Ultimately, all mushrooms provide an array of health benefits, making them a nutritious and healthy food choice.
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They are a good meat substitute
Mushrooms are an excellent meat substitute, offering a range of health, taste, and sustainability benefits. They are low in calories, carbohydrates, fat, and sodium, and are a good source of fibre. Mushrooms are also packed with vitamins and minerals, including selenium, zinc, and vitamins B1, B2, B5, B6, and B12. They are the only vegetable that contains vitamin D naturally when exposed to sunlight.
Mushrooms are also a great source of antioxidants, which have anti-inflammatory properties. They add a flavour known as umami, which is very satisfying and can enhance the taste of dishes. Their versatility allows them to be used in a variety of recipes, making them an ideal meat alternative.
When it comes to texture, mushrooms can provide a chewy, meaty bite. For example, the chicken of the woods variety has a texture that resembles chicken meat. Oyster mushrooms, when seasoned and cooked, can be used in sandwiches and buns as a substitute for chicken or pork. They can also be battered and fried to mimic fried chicken. King oyster mushrooms can be sliced and seared, making them a good substitute for scallops.
Additionally, mushrooms can be shredded, sliced, or chopped to create a "taco meat" consistency. They can be added to sauces, stews, and pizzas, enhancing the flavour and texture while reducing the meat content. In dishes with large amounts of meat, mushrooms can replace a quarter to half of the meat, lowering the calorie count without compromising on taste.
Mushrooms are a sustainable and ethical choice, reducing reliance on animal farming and contributing to a decrease in environmental degradation. They are widely available, making them an accessible option for those seeking meat alternatives.
While mushrooms are not a one-to-one protein substitute for meat, they can be combined with other plant-based protein sources like beans, tempeh, tofu, or seitan to create a balanced meal.
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Frequently asked questions
Yes, mushrooms are low in fat. They have a minuscule amount of fat, most of which is polyunsaturated fat. They are also low in calories and sugar.
Yes, mushrooms are a good source of vitamins and minerals, including vitamin B6, folate, magnesium, zinc, potassium, and selenium. They are also rich in antioxidants, which can help fight inflammation and the signs of ageing.
A cup of mushrooms (70g) provides 15 calories. Mushrooms are low in calories, with one serving of raw mushrooms containing just 15 calories.
