Emily Johnson
Mushrooms are a good source of proteins, minerals, and fats. However, they also contain oxalates, which are molecules that can cause kidney stones in humans. While not all oxalate-rich foods will lead to kidney stones, it is important to be aware of the oxalate content in mushrooms, especially for those who are prone to kidney stones. The oxalate content of mushrooms can vary depending on the type of mushroom, how it is cooked, and the environment in which it is grown. White mushrooms, for example, have been found to contain oxalates, with the total oxalate content of raw, commercially grown white mushrooms ranging from 58.9 to 104.1 mg/100 g DM. Cooking these mushrooms can marginally lower the oxalate content.
| Characteristics | Values |
|---|---|
| Oxalate content in white mushrooms | 58.9 to 104.1 mg/100 g DM for commercially grown mushrooms; 29.3 to 40.2 mg/100 g DM for forest-harvested mushrooms |
| Effect of cooking on oxalate content | Cooking marginally lowers soluble oxalate content |
| Comparison to other foods | Lower than other common oxalate-containing vegetables; similar to almonds, peanuts, cereal grains, and chocolate |
| Health considerations | High oxalate intake may reduce calcium availability, especially in women who require more calcium; may be a risk factor for kidney stones |
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What You'll Learn
Oyster mushrooms are high in oxalates
Oyster mushrooms are moderately high in oxalates, with 90% of them being soluble. They contain comparable amounts of oxalates to chocolate, almonds, and grains. People prone to kidney stones tend to avoid high oxalate-containing foods, as 80% of kidney stones are calcium oxalate stones.
It is worth noting that the oxalate content of oyster mushrooms is lower than that of other popular edible mushrooms like white button and shiitake mushrooms. The oxalate content of raw, commercially grown mushrooms ranges from 58.9 to 104.1 mg/100 g DM, while cooked mushrooms range from 48.9 to 124.6 mg/100 g DM. Oyster mushrooms fall into the "specialty mushrooms" category, which also includes shiitake, straw, and enokitake mushrooms. These mushrooms are increasing in popularity and are good sources of dietary fiber, vitamin C, B vitamins, and minerals.
The effect of cooking methods on the oxalate content of mushrooms has been studied. Cooking marginally lowers the soluble oxalate content of mushrooms, but it can also increase oxalate levels in certain cases. Forest-harvested mushrooms tend to have lower levels of soluble oxalates compared to cultivated mushrooms. Additionally, the environment in which mushrooms grow can impact their oxalate content. Mushrooms growing in environments with higher toxic metal levels may have higher calcium oxalate loads than the same species growing elsewhere.
While oyster mushrooms are high in oxalates, it's important to remember that oxalates are not produced by organisms to cause kidney stones in humans. The chemistry behind kidney stone formation is complex, and not all oxalate-rich foods will lead to kidney stones. However, for those concerned about oxalate intake, consuming calcium-containing foods along with oxalate-containing foods can help decrease oxalate absorption.
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Cooking lowers oxalate content
Oxalates are naturally present in many foods, and while they are rich in nutrients, they can contribute to kidney stones when consumed in high amounts. Cooking is one way to reduce the oxalate content in food.
A study that compared the oxalate content in 10g of dried mushrooms that were cooked versus not cooked found that cooking slightly decreases oxalates. Boiling, steaming, or other cooking methods can be used to reduce oxalic acid content since it is sensitive to high temperatures. The soluble oxalate content of mushrooms was marginally lowered by cooking. Boiling was found to be more effective than steaming (5-53%) and baking (used only for potatoes, no oxalate loss).
However, it is important to note that cooking does not always decrease oxalate content and can increase it in certain cases. Additionally, the type of mushroom and its growing environment can impact its oxalate content. For example, mushrooms harvested from forests tend to have lower levels of soluble oxalate than cultivated mushrooms, and mushrooms growing in environments with more toxic metals may have higher calcium oxalate loads.
Overall, cooking can be an effective strategy for reducing oxalate content and decreasing the risk of kidney stones, but it is not the only factor that determines oxalate levels in food.
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Forest-harvested mushrooms have lower oxalate levels
While white mushrooms are not specifically mentioned in the sources, it is clear that some mushrooms are high in oxalates. For example, oyster mushrooms are moderately high in oxalates, and Chaga mushrooms have been found to contain high levels of oxalates.
Forest-harvested mushrooms, however, have been found to have lower oxalate levels than their cultivated counterparts. In a study conducted by researchers from Kristianstad University, six different cultivars of edible fungi were purchased from a local supermarket in Uppsala, Sweden, and three different cultivars of wild-growing fungi were harvested from the forest adjoining the city. The edible portions of the raw fungi were then analysed for total and soluble oxalate content. The results showed that the commercially grown mushrooms had a total oxalate content ranging from 58.9 to 104.1 mg/100 g DM, while the forest-harvested mushrooms contained only soluble oxalates with levels ranging from 29.3 to 40.2 mg/100 g DM in the raw tissue.
Cooking was found to marginally lower the soluble oxalate content of the forest-harvested mushrooms. The levels of soluble and insoluble oxalates in all the mushrooms analysed were low compared to other common oxalate-containing vegetables.
It is important to note that not all oxalate-rich foods will lead to kidney stones, as the chemistry is much more complex. However, for people who are prone to kidney stones, it is generally recommended to avoid high oxalate-containing foods. Calcium supplements have been shown to lower oxalate absorption, especially for those on a low calcium diet. Consuming calcium-containing foods along with oxalate-containing foods can also help decrease oxalate absorption.
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High oxalate diets are linked to kidney stones
While white mushrooms do contain oxalates, the levels are relatively low compared to other oxalate-containing vegetables. However, it is important to understand the link between high oxalate diets and kidney stones to make informed dietary choices.
Kidney stones are hard masses that form from crystals in the urine. The most common type of kidney stone is calcium oxalate stones, which account for 80% of all kidney stones. This type of stone is formed when calcium in the urine combines with oxalate, a chemical naturally present in many foods. While oxalate is naturally occurring and difficult to avoid entirely, some foods contain significantly higher levels than others.
High-oxalate foods include spinach, rhubarb, beet greens, Swiss chard, chocolate, sweet potatoes, peanuts, and some mushrooms, such as Chaga and Oyster mushrooms. Consuming these foods in excess may increase the risk of kidney stone formation, especially when paired with a low-calcium diet. This is because calcium binds to oxalate in the kidneys, preventing it from being absorbed and reducing the likelihood of stone formation. Therefore, it is recommended to pair calcium-rich foods with oxalate-containing foods to prevent the formation of kidney stones.
It is important to note that not all oxalate-rich foods will lead to kidney stones, as individual chemistry and other factors, such as hydration levels and urinary pH, also play a role. Additionally, cooking methods can impact oxalate levels, with cooking slightly decreasing oxalate content in some cases but increasing it in others. Overall, maintaining a balanced diet and staying well-hydrated are crucial for kidney health and preventing kidney stone formation.
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Spinach, rhubarb, and beet greens are high-oxalate foods
Excess oxalate can interfere with the absorption of essential minerals like calcium and magnesium from food. In severe cases, high oxalate levels can lead to a condition called oxalosis, which happens when oxalate builds up in organs and tissues throughout the body, potentially causing damage to bones, blood vessels, the eyes, and even the heart. However, it's important to note that not everyone with high oxalate intake will experience health problems, as some people are better able to rid their bodies of oxalate.
For those prone to kidney stones or with a history of kidney disease, reducing oxalate intake can be a helpful way to manage health. Cooking methods can affect the oxalate content of foods. For example, boiling spinach can reduce its oxalate levels by 30% to 87%steaming can also lower oxalate content to a lesser degree. Similarly, boiling rhubarb can reduce its oxalate content by up to 75%.
While some mushrooms, like Chaga and Oyster mushrooms, are high in oxalates, the levels of oxalates in mushrooms are generally lower compared to other high-oxalate foods like spinach, rhubarb, and beet greens. Forest-harvested mushrooms tend to have lower levels of soluble oxalates than cultivated mushrooms, and cooking can slightly decrease oxalate content.
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Frequently asked questions
White mushrooms contain oxalates, but the levels are low compared to other common oxalate-containing vegetables.
Cooking marginally lowers the soluble oxalate content of white mushrooms. Boiling is the most effective method for reducing oxalate concentration, while baking increases it.
Examples of foods that are high in oxalates include spinach, rhubarb, beet greens, tea, chocolate, nuts, grains, and certain types of mushrooms such as Chaga and Oyster mushrooms.
