Emily Johnson
Mushrooms are a type of fungus, but they are often classified as vegetables. While they are not plants, they share some characteristics with plants and even animals. They are low in calories, fat, sodium and cholesterol and are a good source of B vitamins, selenium, potassium and fibre. They are also a source of vitamin D, especially when exposed to light. From a culinary standpoint, mushrooms are considered vegetables and are often cooked like them. They are also used as a vegetarian meat substitute.
| Characteristics | Values |
|---|---|
| Culinary Category | Vegetable |
| Botanical Category | Fungi |
| Nutritional Benefits | Similar to vegetables |
| Source of Nutrients | Yes |
| Source of Bioactive Compounds | Yes |
| Calories | Low |
| Fat | Low |
| Sodium | Low |
| Protein | 1-2 grams per 3 ounces |
| Carbohydrates | Yes |
| Vitamins | B, D, riboflavin, niacin |
| Other Nutrients | Selenium, potassium, copper, fiber |
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What You'll Learn
Mushrooms are fungi, not vegetables
While mushrooms are often classified as vegetables, they are technically not plants but fungi. They are part of a kingdom of their own due to the sheer number of species that exist. Mushrooms lack chlorophyll, which is a key characteristic of plants, as it is used to convert energy from sunlight into carbohydrates. Instead, mushrooms “steal” the carbohydrates they need from plants. They also breathe in oxygen and breathe out carbon dioxide, like animals.
Mushrooms are typically cooked and eaten like vegetables and are often used as a vegetarian meat substitute. They are low in calories, fat, sodium, and cholesterol. They are also a good source of B vitamins, selenium, potassium, and fibre. Mushrooms contain an indigestible carbohydrate called chitin, which is also found in shrimp and crab shells.
Despite their similarities to plants and animals, mushrooms are still classified as fungi. This is because they share a closer evolutionary history with animals, having split from the animal side of the evolutionary tree. Additionally, mushrooms start their lives underground as "mycelium," which are fungal threads that sprout the mushrooms.
While mushrooms may be considered vegetables from a culinary standpoint, they are not vegetables in a botanical sense. The term "vegetable" is typically used to refer to non-animal food that is consumed for sustenance, usually cooked, and generally not very sweet. This broad definition includes a mix of fruits, roots, stems, flowers, leaves, and, sometimes, fungi.
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Mushrooms are cooked like vegetables
While mushrooms are classified as vegetables in cooking, they are technically not plants but are part of the kingdom called fungi. They share some characteristics with plants and even with animals.
Mushrooms are cooked in a similar way to vegetables. They are very beginner-friendly and almost impossible to burn. The only consideration is how you want to cut them, as this affects the texture. Leaving them whole or simply removing the stem is best when eating them on their own. Quartered mushrooms are best for stir fry, soup, or stews, and sliced mushrooms are best for sauces.
To cook mushrooms, simply put some oil or butter in a pan and add a pinch of salt. Then, throw in the mushrooms and turn up the heat. It's best not to crowd the pan, as this will cause the mushrooms to steam instead of brown and crisp. You can use any variety of mushrooms, such as cremini, shiitake, portobello, oyster, or wild mushrooms.
Some recipes suggest cooking the mushrooms in a dry pan before adding oil, as they will otherwise soak it up. It's also important not to add salt until the end of cooking, as salt brings out moisture, which can prevent browning.
Once the mushrooms are golden brown, you can add other ingredients like butter, garlic, lemon zest, thyme, and pepper. You can also add a splash of wine or Worcestershire sauce.
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Mushrooms are used as meat substitutes
While mushrooms are commonly classified as vegetables, they are technically not plants but fungi. They share some characteristics with plants and even with animals. Mushrooms are low in calories, fat, cholesterol and sodium. They are also a good source of B vitamins, selenium and potassium.
Mushrooms are increasingly being used as meat substitutes, especially in vegan cooking, as they are flavourful, nutritious, environmentally friendly and can be used in a wide range of dishes. They are also suitable meat substitutes because of their texture, which can be meaty and chewy, and their ability to absorb marinades and spices.
Portobello mushrooms, for example, are renowned for their large, meaty caps, making them an ideal substitute for beef in many vegan dishes. Their robust texture and rich, earthy flavours can stand up to hearty grilling, roasting and stuffing. They offer a satisfying chewiness akin to a traditional steak or burger.
Shiitake mushrooms, native to East Asia, are also popular as meat substitutes because of their rich, umami flavour and distinct smoky notes. Their meaty texture makes them ideal for use in a variety of vegan recipes, from stir-fries to soups.
Oyster mushrooms are another variety that can be used as meat substitutes. Their meatier variants offer a robust texture that makes them a perfect vegan stand-in for traditional taco fillings.
Mushrooms are also being used to create everyday materials like packaging and clothing, and companies like Ecovative and MyForest Foods are using mushroom mycelium to create sustainable, healthy, meatless meats.
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Mushrooms are low in calories
Mushrooms are often classified as vegetables, but they are actually a type of fungus. They are distinct from plants in that they lack chlorophyll and must absorb nutrients from their environment to survive. This unique characteristic allows mushrooms to offer a variety of nutritional benefits that set them apart from typical vegetables.
One of the most notable advantages of mushrooms is their low calorie content. Calories are units of energy provided by the food we consume, and they are typically derived from three primary sources: protein, carbohydrates, and fat. A single serving of mushrooms, equivalent to about five medium-sized button mushrooms or 84 grams, contains only 18 calories. This makes mushrooms an excellent choice for individuals who are mindful of their calorie intake, whether their goal is weight management, health maintenance, or simply ensuring they are fuelling their body with nutritious foods.
Not only are mushrooms low in calories, but they also offer a host of other nutritional benefits. They are a good source of B vitamins, which are essential for energy production and metabolic function. Mushrooms also contain selenium, potassium, and copper, contributing to a healthy, balanced diet. Furthermore, mushrooms are one of the few non-animal sources of vitamin D, which is crucial for bone health and immune function.
The low-calorie content of mushrooms does not compromise their ability to provide a satisfying and filling component to meals. Mushrooms have a hearty texture and a savoury taste, making them a versatile ingredient that can enhance the flavour and substance of many dishes. They can be grilled, sautéed, roasted, or enjoyed raw, adding depth and complexity to salads, stir-fries, pasta sauces, and more.
In conclusion, mushrooms are a nutritious and delicious addition to any meal, offering a range of health benefits. Their low-calorie content, coupled with their nutritional profile and culinary versatility, makes them an ideal choice for health-conscious individuals who want to enjoy delicious, satisfying meals without compromising their calorie intake goals. So, the next time you're looking to add some flavour and texture to your dish, reach for the mushrooms—your taste buds and your waistline will thank you!
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Mushrooms are a source of vitamin D
While mushrooms are commonly classified as vegetables, they are technically not plants but fungi. They are low in calories, fat, and sodium and are a good source of protein, B vitamins, selenium, and potassium.
Mushrooms are one of the few dietary sources of vitamin D, a highly impactful nutrient. Vitamin D is essential for health, but it can be hard to get enough of it from your diet. Mushrooms are the only significant source of vitamin D in the produce department, as no other fruits and vegetables contain enough of the nutrient to be considered beneficial. They are also the only non-animal food product with substantial amounts of bioavailable vitamin D. This makes them a primary source of dietary vitamin D for vegans and vegetarians.
The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Vitamin D3 is the most common form in animal foods. Mushrooms can synthesize vitamin D when exposed to UV light, just like human skin makes vitamin D from sunlight. The vitamin D content in mushrooms can be increased by exposing them to UV radiation, such as sunlight or a UV lamp, before packing. The concentration of vitamin D2 generated depends on various factors, including the type and orientation of the mushrooms, the size, and the total number of pulses received.
When buying mushrooms as a source of vitamin D, look for high vitamin D mushrooms in your grocery store. Fresh mushrooms are recommended over frozen mushrooms. While dried mushrooms have a much longer shelf life, they have about 15% of the original weight of fresh mushrooms.
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Frequently asked questions
Mushrooms are classified as vegetables in cooking. However, technically, they are not plants but are part of the kingdom Fungi.
Mushrooms are low in calories, have no fat or cholesterol, and are very low in sodium. They are also a good source of B vitamins, selenium, copper, potassium and fibre.
Some common types of mushrooms include white mushrooms, brown buttons called crimini, portabellas, oyster, shiitake, maitake, and enoki mushrooms.
