Emily Johnson
White mushrooms, also known as table, common, button, or champignon mushrooms, are a popular ingredient in dishes around the world. They are cultivated on composted soil and are known for their mild flavour and smooth cap. But do white mushrooms contain carbohydrates? The short answer is yes. Carbohydrates in mushrooms come primarily from fibre, and the amount varies depending on the species. For example, a cup of raw mushrooms contains 2.3 grams of carbohydrates, while a single piece of shiitake mushroom weighing 19 grams contains 1.3 grams of carbohydrates. White button mushrooms, a type of white mushroom, contain 3.1 grams of carbohydrates per cup. Overall, mushrooms are considered a nutritious food, offering various health benefits due to their antioxidant, anti-inflammatory, and anticancer properties.
| Characteristics | Values |
|---|---|
| Carbohydrates | 2.3-3.1 grams per cup |
| Calories | 15-21 per cup |
| Protein | 2.2-3 grams per cup |
| Fat | 0.2 grams per cup |
| Fiber | 1 gram per cup |
| Vitamin D | 33% of the Daily Value (DV) |
| Selenium | 16% of the DV |
| Phosphorus | 12% of the DV |
| Folate | 4% of the DV |
| Glutathione | |
| Ergothioneine | |
| Beta Glucan |
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What You'll Learn
Carbohydrate content: 2.3-3.1g per cup
Carbohydrates are not an essential nutrient for human health. The body does not require carbs to function, and it can use ketones from fat for energy. However, many nutritious foods do provide carbs, including white mushrooms. The amount of carbs in mushrooms varies slightly by species, but they are typically low-carb foods.
One cup of raw mushrooms contains approximately 2.3 grams of carbohydrates. This value can vary slightly depending on the specific type of white mushroom and its weight. For example, one source states that a cup of whole white button mushrooms (96 grams) contains 3.1 grams of carbohydrates. Another source gives a value of 3 grams of carbohydrates per cup of white mushrooms.
White mushrooms are also a good source of fiber, particularly the soluble fiber beta-glucan, which is a type of polysaccharide. They have a naturally low glycemic index, indicating that they are presumed to have little negative effect on blood glucose or insulin response due to their low carbohydrate content. Mushrooms are considered a heart-healthy food choice as they have only a minuscule amount of fat, most of which is polyunsaturated.
In addition to their low carbohydrate content, white mushrooms are low in calories and pack plenty of nutrients. They are a natural, non-animal source of vitamin D2, which can increase blood levels of this vitamin as effectively as a supplement. They also contain antioxidants such as glutathione and ergothioneine, which have been linked to various health benefits, including a reduced risk of heart disease and potential anticancer effects.
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Low-calorie food: 15-21 calories per cup
White mushrooms, also known as table, common, button, or champignon mushrooms, are low in calories. They grow on composted soil and are popular in the United States and many other countries. They have a mild flavor and a smooth cap, and can be consumed in various forms, including fresh, frozen, canned, dried, or powdered.
A cup of raw mushrooms typically contains around 15 to 21 calories, depending on the specific variety and growing conditions. For example, a cup of whole white button mushrooms (96 grams) contains approximately 21 calories and 3 grams of carbohydrates. On the other hand, a cup of raw mushrooms of unspecified variety contains about 15 calories and 2.3 grams of carbohydrates.
The calorie content of white mushrooms is relatively low compared to other foods, making them a nutritious option for those watching their calorie intake. They are also a good source of fiber, particularly the soluble fiber beta-glucan, which has been linked to lowering blood cholesterol levels. Additionally, white mushrooms contain important micronutrients such as copper, potassium, phosphorus, and iron.
White mushrooms are also notable for their potential health benefits. They are rich in antioxidants, including glutathione and ergothioneine, which can help fight oxidative stress and inflammation, contributing to the prevention of chronic diseases and potentially slowing the cognitive decline associated with aging. Furthermore, white mushrooms exposed to UV rays or sunlight can be an excellent source of vitamin D2, which is essential for healthy bones and can increase blood levels of this vitamin as effectively as supplements or sun exposure.
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Contains vitamins D, C, B6, and K
White mushrooms are low in calories but contain many nutrients. They are a good source of vitamin D, specifically vitamin D2, which is found in fungi and yeast. This is due to their exposure to UV rays or sunlight. They are also the only vegan, non-fortified dietary source of vitamin D, making them a good option for those on a plant-based diet.
Mushrooms also contain vitamin C, with one cup containing around 1.47 mg. The vitamin C, along with potassium and fiber, may contribute to improved cardiovascular health.
White mushrooms also contain vitamin B6, along with other B vitamins including thiamine, riboflavin, and B12. B vitamins help the body to get energy from food and form red blood cells, and they may also be important for brain health.
Vitamin K is another essential vitamin found in mushrooms. It plays a crucial role in blood clotting and maintaining strong bones. However, it is important to note that vitamin K may interact with blood-thinning medications, so individuals taking such medication should monitor their vitamin K intake.
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Rich in antioxidants, which may slow ageing
White mushrooms, also known as table, common, button, or champignon mushrooms, are a rich source of antioxidants. They contain high amounts of ergothioneine and glutathione, two important antioxidants that may help fight ageing and bolster health. Glutathione also acts as a detoxification agent, helping to eliminate potentially harmful foreign substances from the body.
The amount of ergothioneine and glutathione in mushrooms varies by species, with the porcini species, a wild variety, containing the highest amount of the two compounds among the 13 species tested. The more common mushroom types, like the white button, have lower amounts of these antioxidants but still have higher amounts than most other foods.
Antioxidants have been shown to fight oxidative stress and inflammation, which contribute to the signs of ageing and the development of chronic diseases. Consuming mushrooms may help slow the cognitive decline that comes with ageing, according to a study of more than 600 people aged 60 and over.
In addition to their antioxidant properties, white mushrooms are a good source of nutrition. One cup (96 grams) of whole white mushrooms contains 21 calories, 3 grams of carbohydrates, 1 gram of fibre, 3 grams of protein, and 0 grams of fat. They also provide several vitamins and minerals, including vitamin D, selenium, phosphorus, and folate.
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May reduce risk of heart disease
White mushrooms, also known as table, common, button, or champignon mushrooms, are low in calories but pack plenty of nutrients. They are a good source of fiber, protein, vitamins, and minerals. One cup of raw mushrooms contains 2.3 grams of carbohydrates, 2.2 grams of protein, 0.2 grams of fat, and 15 calories.
White mushrooms contain the amino acid ergothioneine, which is linked to lower triglyceride levels and may help prevent the formation of arterial plaque, a key contributor to heart disease. Ergothioneine is also a powerful antioxidant that can improve cell survival and protect the body from harmful organisms and diseases. Additionally, mushrooms are a natural source of vitamin D2, which is often lacking in many people and is linked to lower risks of heart-related problems.
The unique nutritional profile of mushrooms makes them an excellent addition to a heart-healthy diet. They may help reduce the risk of dying from any cause, including heart disease, according to a meta-analysis of data from over 30,000 people. While the evidence is not conclusive, edible mushroom consumption has been associated with potential health benefits, including favorable changes in lipid profiles and reduced blood pressure.
It is important to note that while mushrooms offer various health benefits, they should be consumed as part of a balanced diet that includes other nutrient-rich foods. Additionally, fresh or dried mushrooms are generally recommended over powders and supplements to obtain the full benefits of this fungal superfood.
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Frequently asked questions
Yes, white mushrooms contain carbohydrates. One cup of raw mushrooms contains 2.3 grams of carbohydrates.
One cup of whole white button mushrooms, weighing 96 grams, contains 3.1 grams of carbohydrates.
Yes, cooked mushrooms have a higher carb content than raw mushrooms, as they lose water during the cooking process.
Mushrooms contain whole carbs that come primarily through fibre. They are not essential for human health, but many nutritious foods provide carbs, and mushrooms are considered a healthy food choice.
The amount of carbohydrates you should consume per day depends on your dietary needs and goals. If you are on a low-carb or keto diet, mushrooms can be a healthy option, as they are low in calories and fat.
