John Miller
Mushrooms are a type of fungi, often categorized with vegetables, that are enjoyed around the world. They are a low-calorie food, with one cup of raw mushrooms containing around 15 calories. They are also a good source of vitamins, minerals, and antioxidants, and have a savory, umami flavor similar to meat. This makes them a popular substitute for meat in dishes, helping to reduce calorie intake and fat content. While there are no studies directly linking mushroom consumption to weight loss, their low-calorie nature and nutritional benefits make them a healthy addition to any diet.
| Characteristics | Values |
|---|---|
| Calories | 15-22 calories per serving |
| Carbohydrates | Low-carb |
| Fats | Practically no fat |
| Protein | Contains protein |
| Vitamins | Contains vitamins B2, B3, B5, B6, folate, D, and minerals like zinc, magnesium, potassium, phosphorus, selenium, copper |
| Antioxidants | Contains antioxidants like ergothioneine, selenium, and beta-glucans |
| Weight Loss | Can be used as a meat substitute for weight loss |
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What You'll Learn
Mushrooms are low-calorie
Mushrooms are a low-calorie food, making them a great option for people watching their weight. One cup of raw mushrooms contains around 15 calories, while cooked mushrooms have slightly fewer calories per cup due to the reduced volume. Portobello mushrooms, for example, have only 22 calories per serving.
Mushrooms are a type of fungi, often categorized with vegetables, that are enjoyed around the world. They have a savory, umami flavor similar to meat, making them a popular meat substitute or addition to recipes to reduce the overall calorie count. Their texture can be softened by sautéing them with olive oil, making them easier to eat and a versatile ingredient.
In addition to being low in calories, mushrooms are also low in carbs and fat, while providing some protein and fiber. They are rich in vitamins and minerals, including vitamin B6, folate, magnesium, zinc, and potassium. Mushrooms exposed to ultraviolet light are a good source of vitamin D, which is important for bone and immune health.
The nutritional content of mushrooms makes them a healthy addition to any diet. They can be used as a side dish or incorporated into main courses, such as stir-fries or grilled dishes. The low-calorie cooking methods for mushrooms include sautéing, boiling, grilling, and baking.
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They're also low-carb
Mushrooms are a type of fungi often classified as vegetables. They are low in carbohydrates and calories, making them a suitable option for people on a ketogenic diet.
Common types of mushrooms, such as white button, shiitake, oyster, and portobello, are naturally low in carbohydrates. For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contains only 3 grams of carbohydrates. Similarly, a cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbohydrates, respectively. Even when cooked, the carbohydrate content of mushrooms remains relatively low. For instance, 0.5 cups of cooked shiitake mushrooms have only 10.4 grams of total carbohydrates and 8.2 grams of net carbohydrates.
Mushrooms are not only low in carbohydrates, but they also provide several nutritional benefits. They are a good source of fiber, B vitamins, and minerals like selenium, copper, and potassium. Additionally, mushrooms contain antioxidants such as ergothioneine and glutathione, which can help protect cells from oxidative damage.
The low-calorie content of mushrooms makes them an excellent substitute for meat in recipes. By using mushrooms instead of meat, individuals can reduce the calories and fat in their meals without compromising on satisfaction and flavour.
Overall, mushrooms are a versatile and nutritious food that can be enjoyed raw or cooked in various dishes. Their low-carbohydrate and low-calorie content makes them a favourable option for individuals following a ketogenic or low-carbohydrate diet.
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Mushrooms are a good source of protein
While mushrooms are not a good source of protein compared to meat, they are a source of plant protein and can help meet your protein needs without meat. The protein content of mushrooms varies depending on the variety, ranging from 1.4 grams to 2.8 grams of protein per cup. For example, Agaricus and Pleurotus mushrooms have been found to have good protein value. Certain species of mushrooms, such as Pleurotus citrinopileatus, Pleurotus geesteranus, and Hericium erinaceus, have a complete range of amino acids and Amino Acid Scores comparable to the WHO standard.
Mushrooms are a low-calorie food, making them a good option for people watching their weight. They are also a good source of vitamins, including B vitamins such as riboflavin (B2), niacin (B3), and pantothenic acid (B5). They contain minerals like copper, phosphorus, and zinc, which are typically found in meat.
Mushrooms also have medicinal properties, with compounds that can counteract inflammation, fight viruses and bacteria, and lower cholesterol and blood sugar. They may also help prevent certain types of cancer and boost cardiovascular health.
Overall, mushrooms are a nutritious food with various health benefits, making them a good addition to a balanced diet.
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They can be used as a meat substitute
Mushrooms are a great substitute for meat. They are low in calories and fat, but their meaty texture and flavour-absorbing qualities can make meals just as satisfying. Mushrooms are also a healthier option, being packed with nutrients and vitamins.
Oyster mushrooms, in particular, are a popular choice for vegan dishes. They can be breaded and fried until crisp, making them an excellent substitute for meat in tacos, sandwiches, and chowders. Their robust texture and heartiness make them a perfect stand-in for traditional taco fillings. When shredded, they can also be used in place of pulled pork in sandwiches.
Lions mane mushrooms can be shredded and used as a substitute for crab meat, while shiitake mushrooms, with their distinct smoky note, can be used in stir-fries, soups, and as a substitute for pork in a vegan Mapo Tofu recipe.
Mushrooms can also be sliced and sautéed in olive oil, butter, garlic, soy sauce, and fresh herbs to create a versatile addition to any dish. They can be used as a topping for salads or pasta, or served with side dishes.
Some people also choose to bulk up meat dishes with mushrooms, adding them to taco meat, spaghetti sauce, and burrito fillings.
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Mushrooms are packed with vitamins and minerals
Mushrooms are a type of fungi often categorised with vegetables. They are low in calories and fat, and contain modest amounts of fibre and various vitamins and minerals. Mushrooms are packed with nutrients and are an excellent source of vitamin D, an important component for bone and immune health. The amount of vitamin D in mushrooms varies and depends on how long they are exposed to UV light. Mushrooms sold in supermarkets are usually grown in dark, controlled environments and contain little vitamin D. However, some manufacturers expose mushrooms to UV light to increase their vitamin D content.
Mushrooms are also a source of B vitamins, including thiamine, riboflavin, B6, and B12. They contain high amounts of selenium, which can help prevent cell damage in our bodies, and vitamin B6, which helps our bodies form red blood cells. Mushrooms are also a rich source of potassium, a nutrient known for reducing the negative impact that sodium can have on your body. Potassium also lessens the tension in blood vessels, potentially helping to lower blood pressure.
Mushrooms are also recognised by chefs for their ability to create savoury rich flavours called umami, thanks to the presence of an amino acid called glutamate, which is also found in meats, fish, and cheeses.
If you are watching your weight, substitute mushrooms for some of the meat in a recipe. You’ll reduce calories and fat but still feel satisfied.
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Frequently asked questions
No, mushrooms are not negative-calorie foods, but they are low-calorie. A cup of raw mushrooms contains around 15 calories.
Mushrooms are a good addition to a weight-loss diet as they are low-calorie and can be used as a meat substitute. However, there are no studies showing tangible weight loss or fat-burning effects from consuming mushrooms.
Mushrooms are packed with vitamins, minerals, and antioxidants. They are also a good source of potassium, which can help to reduce blood pressure.
