Mushroom Calories: Friend Or Foe?

Mushrooms are a type of fungus that is often classified as a vegetable. They are a low-calorie food, with one cup of raw mushrooms containing around 15 calories. Mushrooms are also a good source of protein, vitamins, minerals, and antioxidants, which can provide various health benefits. For example, consuming mushrooms may help to protect against conditions such as diabetes and cancer, improve heart health, and provide a good source of folate during pregnancy. Mushrooms can be consumed raw or cooked, although cooking them may reduce their calorie, protein, and vitamin content. Dried and canned mushrooms tend to have more calories than fresh mushrooms due to concentration and additives.

Raw vs. cooked mushrooms

Mushrooms are a low-calorie food that provides the body with several nutrients, such as copper, potassium, iron, and B vitamins. They are also high in fiber and contain all nine types of essential amino acids. While mushrooms can be eaten raw or cooked, there are some differences in terms of their nutritional content and the potential effects on the body.

Raw mushrooms are completely safe to eat and are often used in salads. They have a higher water content, which contributes to their weight. When cooked, mushrooms lose some of their water weight, resulting in a decrease in overall volume. This reduction in volume means that cooked mushrooms have a higher concentration of calories per cup compared to raw mushrooms. For example, six large, raw white mushrooms have 24 calories, but when cooked, the same number of mushrooms will have around 20 calories.

Cooking mushrooms can also affect their nutritional content. While some nutrients, like fiber, increase with cooking, others, such as protein, are reduced. Raw mushrooms contain 3.3 grams of protein, while cooked mushrooms provide only 1.5 grams. Additionally, cooking can cause a loss of certain vitamins, particularly water-soluble ones. Therefore, if you are seeking to maximize the nutritional benefits of mushrooms, cooking them may be preferable as it improves the bioavailability of nutrients.

On the other hand, cooking mushrooms with butter or olive oil can significantly increase their calorie content. If you are watching your calorie intake, it is important to consider the cooking method and any added ingredients. Sautéing or grilling mushrooms can add flavor and make them safer to eat by denaturing certain toxic compounds present in raw mushrooms. However, these cooking methods can also reduce the overall health benefits of mushrooms if not done carefully.

In conclusion, both raw and cooked mushrooms offer nutritional benefits, but cooking may enhance the bioavailability of certain nutrients. However, the addition of oils or other ingredients during cooking can increase the calorie content of mushrooms. Therefore, when deciding between raw and cooked mushrooms, it is essential to consider your specific nutritional needs and goals.

Dried mushrooms

Mushrooms are a low-calorie food that provides several nutrients, such as copper, potassium, iron, and B vitamins. They also contain high levels of antioxidant compounds, which benefit health by fighting oxidative stress and inflammation. Certain varieties, such as porcini and white button mushrooms, are rich in the antioxidants glutathione and ergothioneine. Consuming mushrooms may even help slow cognitive decline associated with ageing.

It is worth noting that canned mushrooms are often slightly higher in calories and significantly higher in sodium due to additives. On the other hand, fresh mushrooms are available year-round, with peak season in the United States from April to June. Wild mushrooms, though available seasonally, can be risky to gather and consume without proper knowledge.

Mushrooms sold in stores may be treated with UV light to boost their vitamin D content, making them an excellent source of this nutrient. Vitamin D is crucial for maintaining healthy bones. Additionally, mushrooms are high in fibre, which offers various health benefits, including a reduced risk of type 2 diabetes. Research has also linked mushroom consumption to a lower risk of depression.

Canned mushrooms

Mushrooms are a low-calorie food, providing the body with several nutrients, including copper, potassium, iron, and B vitamins. They also contain high levels of antioxidant compounds, which can have many health benefits. For example, consuming mushrooms may help to slow cognitive decline due to ageing and protect against diabetes by reducing oxidative stress. Mushrooms are also a good source of fibre, which is associated with a lower risk of type 2 diabetes.

Dried mushrooms tend to have more calories and nutrients than raw mushrooms because they are more concentrated. When rehydrated, their nutritional profile is comparable to that of raw mushrooms. Fresh mushrooms are available year-round, with a peak season in the United States from April to June.

Wild mushrooms are available seasonally and must be purchased from reputable sources as many varieties are toxic. Some mushrooms sold in stores have been treated with UV light to increase their vitamin D content, making them an excellent source of this nutrient. Overall, mushrooms are a nutritious food choice, offering a range of potential health benefits in addition to their low-calorie content.

Nutritional value

Mushrooms are a low-calorie food that provides the body with various nutrients. They are a good source of copper, potassium, iron, and B vitamins, including thiamine, riboflavin, B6, and B12. Mushrooms are also high in fibre and contain protein, vitamins, minerals, and antioxidants.

The nutritional profiles of mushrooms vary between types. For example, dried mushrooms tend to have more calories and other nutrients than raw varieties because they are more concentrated. When they are rehydrated before cooking or eating, their nutrition is comparable to raw versions. Canned mushrooms are often slightly higher in calories and significantly higher in sodium than raw mushrooms due to additives.

Mushrooms sold in stores are sometimes treated with UV light to increase their vitamin D content. These treated mushrooms are one of the best sources of vitamin D, which is important for healthy bones. Normally, mushrooms are not a solid source of vitamin D. The exception is wild mushrooms, but consuming wild mushrooms can be risky if you are unable to determine which are edible and which are toxic. The Amanita mushroom species, for example, is responsible for most mushroom toxicity cases in humans.

Cremini mushrooms are an excellent source of zinc, an important nutrient for the immune system and for ensuring optimal growth in infants and children. Mushrooms are also a rich source of potassium, which is known for reducing the negative impact of sodium on the body and lessening the tension in blood vessels, potentially helping to lower blood pressure. Mushrooms have a low level of sodium, so using them in recipes can help reduce sodium intake.

Mushrooms are also recognised by chefs for their ability to create savoury, rich flavours called umami, thanks to the presence of the amino acid glutamate, which is also found in meats, fish, and cheeses.

Health benefits

Mushrooms are a low-calorie food packed with health-boosting vitamins, minerals, and antioxidants. They are also a good source of fiber, protein, and healthy bacteria-stimulating polysaccharides. Here are some of the health benefits of mushrooms:

Weight Loss

Mushrooms are low in calories, fat, and sodium, making them an excellent substitute for red meat. They also contain antioxidants that may increase cells' defence systems, improving anti-inflammatory actions and protecting against obesity-related hypertension. Long- and short-term studies have found that mushrooms, in combination with exercise and other lifestyle changes, can have a significant impact on weight loss.

Cancer Prevention

Eating just 18 grams of mushrooms (about two medium mushrooms) daily may lower your risk of cancer by up to 45%. Mushrooms are rich in two powerful antioxidants, glutathione and ergothioneine, which help prevent and slow cellular damage. In Japan, patients may receive a reishi mushroom-based drug as part of cancer treatment.

Cognitive Health

Consuming mushrooms may help slow cognitive decline and protect against neurodegenerative diseases such as Alzheimer's disease and Parkinson's disease. A study in Singapore found that participants who ate more than two cups of mushrooms weekly had a 50% lower risk of developing Mild Cognitive Impairment (MCI).

Diabetes Prevention

Mushrooms are high in fiber, which is associated with a lower risk of type 2 diabetes. Additionally, the polysaccharides in mushrooms help protect against diabetes by reducing oxidative stress.

Heart Health

Mushrooms are rich in potassium and low in sodium, containing heart-healthy compounds that help prevent plaque buildup on arterial walls. Shiitake mushrooms, in particular, help keep cholesterol levels low by inhibiting cholesterol production, blocking absorption, and lowering overall cholesterol in the blood.

Frequently asked questions