Laura Smith
Mushrooms are a popular food choice for those watching their weight due to their low-calorie content. Classified as vegetables, mushrooms are technically a type of fungi. They are low in calories, fat, cholesterol, and sodium, and are a good source of vitamins and minerals. One serving of mushrooms, which is about a cup raw or half a cup cooked, contains only about 15 calories. Mushrooms are also a good source of protein and fiber, and they hold their form well during cooking, making them a versatile ingredient in the kitchen.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Carbohydrates | Low |
| Fats | Practically none |
| Cholesterol | None |
| Sodium | Very low |
| Protein | Some |
| Vitamins | Rich source |
| Minerals | Rich source |
| Phytochemicals | Anti-cancer and anti-aging properties |
| Fiber | Yes |
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What You'll Learn
Mushrooms are low-calorie and high-protein
Mushrooms are a great option for those looking for a low-calorie food that is also high in protein. While they are often categorised as vegetables, mushrooms are technically a type of fungi. They are low in calories, containing approximately 15 calories per serving (one serving is about a cup raw or 1/2 cup cooked). They are also a good source of protein, with three ounces of raw mushrooms providing 1-2 grams of protein.
Mushrooms are a favourite among nutrition professionals due to their nutritional benefits. They are low in fat and cholesterol, and very low in sodium. They contain an indigestible carbohydrate called chitin, which contributes "bulk" to our diet and can be found in shrimp and crab shells. Mushrooms are a good source of B vitamins, including riboflavin, niacin, and vitamin B6. They also contain folate, magnesium, zinc, and potassium.
In addition to their nutritional benefits, mushrooms have anti-inflammatory properties and are one of the few foods that contain vitamin D, which is important for building strong bones, reducing inflammation, and improving immune function. White mushrooms, which account for about 90% of the mushrooms consumed in the US, have the most potassium at 300 mg per serving. Cremini and portobello mushrooms have the most of the antioxidant ergothioneine, while oyster and shiitake mushrooms have the most fibre (at 2g per serving).
When trying to reduce calories, substituting mushrooms for meat in a recipe can be a great option. They are low in calories and fat, but can still provide a satisfying meal. They are also very versatile and can be dried, frozen, rehydrated, or boiled without losing their form. Overall, mushrooms are a nutritious and delicious addition to any meal.
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They are a good source of vitamins and minerals
Mushrooms are a good source of vitamins and minerals, providing about 15 vitamins and minerals per serving. They are particularly rich in B vitamins, including vitamin B6, folate, riboflavin, and niacin, as well as minerals like magnesium, zinc, potassium, and selenium. These vitamins and minerals are essential for various bodily functions and overall health.
Vitamin B6, for example, plays a crucial role in energy metabolism, immune function, and brain health. Folate, another B vitamin, is important for cell growth and the prevention of certain birth defects. Riboflavin and niacin contribute to energy production and healthy skin, while minerals like magnesium and zinc support bone health and immune function.
The selenium in mushrooms is an important antioxidant that helps protect the body's cells from damage caused by free radicals. It also plays a role in regulating the thyroid and immune system. Potassium is an essential mineral for maintaining healthy blood pressure and heart function.
In addition to these vitamins and minerals, mushrooms also contain small amounts of vitamin D, which is important for bone health, reducing inflammation, and boosting immune function. Oyster and shiitake mushrooms, in particular, are a good source of dietary fiber, which aids in digestion and promotes a healthy gut.
The vitamin D content in mushrooms can be enhanced by exposing them to UV light or sunlight. This is similar to how our skin produces vitamin D when exposed to sunlight. Mushrooms are also a source of ergothioneine, an antioxidant with anti-inflammatory properties, which may be beneficial for individuals with autoimmune disorders or minor inflammation due to injury.
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They are low in fat and cholesterol
Mushrooms are low in fat and cholesterol, making them an excellent food choice for those watching their weight. They are classified as vegetables but are technically a type of fungi. They are low in calories, providing only about 15 calories per serving, which is approximately one cup raw or 1/2 cup cooked. This makes them a great substitute for meat in recipes, as they provide a similar texture and flavour without the high-calorie content.
Mushrooms are also a good source of vitamins and minerals, including vitamin B6, folate, magnesium, zinc, and potassium. They contain an indigestible carbohydrate called chitin, which contributes bulk to our diet and is also found in shrimp and crab shells. Additionally, mushrooms provide the B vitamins riboflavin and niacin, which are important for those who don't eat meat. Most mushrooms are a good source of selenium and potassium, and some varieties, such as oyster and shiitake mushrooms, have higher levels of fibre.
The type of mushroom can also impact its nutritional profile. For example, white mushrooms, which account for about 90% of the mushrooms consumed in the US, have the most potassium at 300 mg per serving. In contrast, cremini and portobello mushrooms have higher levels of the antioxidant ergothioneine. Raw maitake mushrooms and portobellos exposed to UV light are among the highest in vitamin D, an essential vitamin for building strong bones and improving immune function.
Mushrooms are also versatile in the kitchen and can be dried, frozen, rehydrated, or boiled without losing their form. The cooking method can also affect the calorie content, with sautéing, boiling, grilling, and baking being lower-calorie options compared to frying or battering. Overall, mushrooms are a nutritious and low-calorie food choice, making them a favourite among nutrition professionals and a great addition to a healthy diet.
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They are a good meat substitute
Mushrooms are a good meat substitute due to their low-calorie content, versatility, and meaty texture. They are also a good source of vitamins and minerals, including vitamin D, selenium, potassium, and B vitamins.
While mushrooms are not a complete protein source, they do contain some protein and can be combined with other plant-based proteins like beans, tofu, or tempeh to create a balanced meal. Additionally, their ability to absorb flavours and their versatility in various dishes make them an excellent meat alternative.
For example, king oyster mushrooms can be sliced and seared like scallops, while shiitake mushrooms, with their distinct smoky flavour, are ideal for vegan stir-fries and soups. Oyster mushrooms are also versatile, with their robust texture making them a perfect vegan stand-in for traditional taco fillings. Portobello mushrooms, with their large, meaty caps, can be used as a beef substitute in many vegan dishes.
Mushrooms can be dried, frozen, rehydrated, or boiled without losing their form, making them a convenient and flexible option for meal preparation. They are also ethically and environmentally friendly, reducing reliance on animal farming and contributing to decreased animal exploitation and environmental degradation.
Overall, mushrooms are a tasty, nutritious, and sustainable option for those seeking meat alternatives.
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Cooking methods can affect calorie count
Mushrooms are a great food choice for those watching their weight as they are low in calories and fat but packed with vitamins, fiber, protein, and minerals. However, the cooking method can affect the calorie count and nutritional value of mushrooms.
A study published in the International Journal of Food Sciences evaluated the influence of different cooking methods on the nutritional content of mushrooms. The researchers chose to focus on the four most commonly consumed types of mushrooms: white button, shiitake, oyster, and king oyster. They examined the effects of boiling, microwaving, grilling, and frying the mushrooms.
The study found that grilling and microwaving mushrooms preserved their nutrients better than frying or boiling. Frying and boiling significantly reduced the antioxidant activity of the mushrooms due to the leaching of soluble nutrients into the oil or water. This resulted in a decrease in their overall nutritional value.
Another study on the effects of cooking and preservation methods on the nutritional composition of Amanita zambiana mushrooms found similar results. Frying and microwaving were shown to increase the protein, lipid, and carbohydrate content of the mushrooms, while boiling only increased carbohydrate content and decreased phenolic content.
Therefore, it is important to consider the cooking method when preparing mushrooms to ensure that their nutritional value and calorie count remain optimal. Grilling and microwaving are recommended to preserve the most nutrients, while frying and boiling may result in some nutrient loss.
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Frequently asked questions
Mushrooms are low in calories because they are a type of fungi that share characteristics with plants and animals. They are low in calories, fat, cholesterol, and sodium.
One serving of mushrooms, about a cup raw or 1/2 cup cooked, has about 15 calories.
All mushrooms are low in calories, but some have higher calorie counts than others. For example, chestnut mushrooms are denser than button mushrooms and therefore have more calories.
Yes, if you are watching your weight, substituting mushrooms for meat in a recipe can reduce calories and fat without sacrificing satisfaction.
