Emily Johnson
Mushrooms are a unique kingdom of fungi that are often considered vegetables. They are low in calories and fat, but contain vitamins, fiber, protein, and minerals. The calorie and fat content of mushrooms can vary depending on the type of mushroom, cooking method, and whether they are raw, cooked, or rehydrated. For example, one cup of raw mushrooms contains 15 calories, while one cup of stir-fried white mushrooms contains 28 calories and 0.36 grams of total fat. Dried mushrooms tend to have more calories than raw varieties, and canned mushrooms are often higher in calories and sodium due to additives. Cooking mushrooms can help release their vitamins and minerals, but certain cooking methods may preserve nutrients better than others. Grilling or microwaving mushrooms, for instance, may retain more nutrients than frying or boiling.
| Characteristics | Values |
|---|---|
| Calories in 1 cup of raw mushrooms | 15 |
| Calories in 1 cup of raw oyster mushrooms | 28 |
| Calories in 100 grams of lion's mane mushrooms | 24 |
| Calories in 1 cup of stir-fried white mushrooms | 28 |
| Calories in 1 cup of grilled portobellos | 35 |
| Calories in 1 cup of cooked shiitake | 81 |
| Calories in 1 lb of raw white mushrooms | 100 |
| Fat in 1 cup of raw mushrooms | 0.2 g |
| Fat in 1 cup of raw oyster mushrooms | 0.3 g |
| Fat in 1 cup of stir-fried white mushrooms | 0.36 g |
| Fat in 1 cup of grilled portobellos | Nutritional info not given |
| Fat in 1 cup of cooked shiitake | 0.3 g |
| Fat in 1 lb of raw white mushrooms | 11% of total macronutrients |
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What You'll Learn
Raw mushrooms: 1 cup = 15 calories
Mushrooms are a type of fungus, often considered a vegetable, that are low in calories and fat but contain small quantities of fibre and other minerals. They are also rich in nutrients and vitamins, such as vitamin D, B2, B3, B5, and B9. They have been shown to have antioxidant, anti-inflammatory, and anticancer properties.
Raw mushrooms contain very few calories. One cup of raw mushrooms (70g) provides only 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. This makes mushrooms a low-calorie food, especially considering that most people don't eat a full cup at one time.
Different types of mushrooms have varying calorie and nutrient levels. For example, white mushrooms have slightly more calcium, while shiitake mushrooms have more fibre. Oyster mushrooms contain 2.9 grams of protein and 5.2 grams of total carbohydrates, while grilled portobellos have 3.9 grams of protein and 2.7 grams of fibre.
Cooking mushrooms can affect their nutritional value. Canned mushrooms are often higher in calories and sodium due to additives, while dried mushrooms tend to have more calories and nutrients than raw varieties because they are more concentrated. Grilling or microwaving mushrooms preserves nutrients better than frying or boiling, which can reduce antioxidant activity.
Overall, mushrooms are a nutritious and low-calorie food option, providing several health benefits.
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Cooked mushrooms: retain 80-95% nutrients
Mushrooms are a great source of nutrients and are often considered valuable health foods. They are low in calories and fat but contain small quantities of fibre and other minerals. Mushrooms are also rich in ergosterol, a vitamin D precursor, making them good for bone health. They also contain glutamate ribonucleotides, which add flavour to food similar to salt, without affecting blood pressure and cholesterol levels.
Mushrooms are usually cooked before being consumed, and different cooking methods can influence their nutritional value. For example, a study found that grilling or microwaving mushrooms preserved nutrients better than frying or boiling. This is likely because the latter methods cause the leaching of soluble nutrients in oil or water, decreasing the nutritional value.
Another study found that frying mushrooms increased the protein, lipid, and carbohydrate content, while microwaving increased protein and carbohydrate content. Boiling was found to decrease proteins, lipids, and phenolics, and increase carbohydrates. Therefore, frying is considered the most effective cooking procedure for retaining or enhancing the mushroom's nutrients, followed by microwaving.
Additionally, the choice of food processing methods is important in maintaining nutritional values. For example, drying mushrooms were found to significantly increase the amount of phenolics, carbohydrates, and proteins compared to freezing.
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Stir-fried mushrooms: 1 cup = 28 calories
Mushrooms are a type of fungus that are often considered vegetables. They are low in calories and fat but contain small quantities of fibre and other minerals. One cup of raw mushrooms contains just 15 calories, making them a great low-calorie food. They are also a good source of copper, B vitamins, potassium, and iron.
However, the calorie content of mushrooms can vary depending on the type of mushroom and how it is cooked. For example, one cup of sliced white mushrooms that have been stir-fried has 28 calories. This cooking method also affects the vitamin and mineral content. Stir-frying mushrooms can lead to a loss of nutrients as they leach into the oil, decreasing their nutritional value.
It is recommended to cook mushrooms before consuming them as their cell walls are made of chitin, which is difficult for humans to digest. Cooking helps to break down the chitin and release the vitamins and minerals, making them more accessible for our bodies to absorb.
Different types of mushrooms also have varying nutrient profiles. For example, white mushrooms have slightly more calcium, while shiitake mushrooms have more fibre. Additionally, mushrooms exposed to UV light during their growth phase are rich in vitamin D. Eating just 3 ounces of these UV-exposed mushrooms can help meet your daily vitamin D requirements.
Overall, mushrooms are a nutritious food that can provide several health benefits. They are rich in antioxidants and have been linked to improved brain health, heart health, and bone health. Including mushrooms in your diet can be a great way to boost your nutrient intake and improve your overall health.
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Grilled portobellos: 1 cup = 35 calories
Mushrooms are a great, low-calorie food option. They are also a good source of nutrients, such as copper, potassium, iron, and B vitamins. In addition, mushrooms have been found to have high levels of antioxidant compounds, which can benefit health.
While there are many types of edible mushrooms, not all of them have the same nutritional value. For example, white mushrooms have slightly more calcium, while shiitake mushrooms have more fiber. However, most edible varieties contain important vitamins and minerals such as vitamin C, vitamin B6, magnesium, phosphorus, copper, folate, and zinc.
When it comes to cooking methods, grilling mushrooms preserves nutrients better than frying or boiling. This is because the latter methods can cause a loss of soluble nutrients in the oil or water, decreasing the overall nutritional value of the mushrooms. Therefore, grilled portobellos are a great option if you're looking for a nutritious and low-calorie food.
Grilled portobello mushrooms have 35 calories per cup. They also contain 3.9 grams of protein, 2.7 grams of fiber, and 529 mg of potassium. This makes them a nutritious and healthy food option. Furthermore, portobello mushrooms are the largest cultivated variety, growing up to 6 inches in diameter.
In conclusion, grilled portobellos are an excellent choice if you're looking for a nutritious and low-calorie food option. They are rich in various vitamins, minerals, and antioxidants, all while being low in calories and fat.
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Oyster mushrooms: 1 cup = 28 calories
Mushrooms are a type of fungus that is often considered a vegetable. They are a good source of nutrients and are low in calories and fat. One cup of raw mushrooms contains just 15 calories. However, the calorie content can vary depending on the type of mushroom and how it is cooked. For example, one cup of sliced white mushrooms that have been stir-fried has 28 calories, while one cup of raw, sliced oyster mushrooms contains the same amount.
Oyster mushrooms are a type of culinary mushroom that is known for their delicate flavour and meaty texture. They are often used in stir-fries, soups, and other dishes. In addition to their pleasant taste, oyster mushrooms offer several nutritional benefits. A one-cup serving of raw oyster mushrooms provides 28 calories, making it a low-calorie food option. This serving size also includes 0.3 grams of fat, with 0.1 grams coming from saturated fat.
The same serving of oyster mushrooms provides 2.9 grams of protein, an essential macronutrient that helps in muscle growth and repair. Additionally, these mushrooms contain 5.2 grams of total carbohydrates, including 2 grams of dietary fibre, which can aid in digestion and promote a healthy gut. Oyster mushrooms also contribute to your daily intake of essential minerals, providing 10% of the daily value of potassium (361 mg) and 6.4% of the daily value of iron.
Cooking oyster mushrooms may affect their nutritional profile. While studies suggest that most nutrients are retained during cooking, with grilling and microwaving found to preserve nutrients better than frying or boiling, the latter methods can reduce antioxidant activity due to the leaching of soluble nutrients. Therefore, it is recommended to cook oyster mushrooms appropriately to maximise their nutritional benefits. Overall, oyster mushrooms are a nutritious and low-calorie food option that can be a healthy addition to any meal.
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Frequently asked questions
The calorie count depends on the type of mushroom and its preparation. One cup of raw mushrooms contains 15 calories, while 100 grams of raw white mushrooms contain 100 calories. Cooking mushrooms can also affect their calorie content. For example, one cup of stir-fried white button mushrooms contains 28 calories, while grilled portobellos contain 35 calories.
Mushrooms contain a minuscule amount of fat, with one cup of raw mushrooms containing 0.2 grams of fat. The type of fat in mushrooms is mostly polyunsaturated. When cooked, the fat content can vary depending on the cooking method and the type of mushroom. For example, stir-fried white mushrooms have 0.36 grams of total fat, while cooked shiitake mushrooms have 0.3 grams of fat, including 0.1 grams of saturated fat.
Yes, mushrooms are a good source of copper, potassium, iron, and B vitamins. They also contain small amounts of fiber, protein, and other minerals.
Yes, cooking methods can affect the nutrient content of mushrooms. Grilling or microwaving mushrooms preserves nutrients better than frying or boiling, which can reduce their antioxidant activity. Canned mushrooms tend to be higher in calories and sodium due to additives.
Mushrooms are low in calories and fat, making them a good option for weight management. They are also rich in antioxidants, which can provide anti-inflammatory and potential anticancer benefits. Additionally, mushrooms contain glutamate ribonucleotides, which add flavour to food without affecting blood pressure and cholesterol levels, thereby reducing the risk of heart disease.
