John Miller
Mushrooms are a type of fungi often categorized as vegetables. There are many varieties, including oyster, portobello, button, shitake, and crimini mushrooms. One cup of whole raw white mushrooms contains 21 calories, with a macronutrient breakdown of 46% carbs, 11% fat, and 43% protein. Mushrooms are a healthy option and can be cooked in a variety of ways, including sautéing, boiling, grilling, and baking.
| Characteristics | Values |
|---|---|
| Calories | 15 |
| Weight | 70g |
| Protein | 2.2g |
| Carbohydrates | 2.3g |
| Fat | 0.2g |
| Vitamins | Copper, B vitamins, potassium, iron, vitamin D |
| Health Benefits | High in fiber, antioxidants, polysaccharides; may reduce risk of type 2 diabetes, depression, oxidative stress, inflammation |
| Types | Oyster, portobello, button, shitake, crimini, wild |
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What You'll Learn
- Raw mushrooms: 1 cup contains 15 calories
- Dried mushrooms: Tend to have more calories than raw mushrooms
- Canned mushrooms: Higher in calories and sodium than raw mushrooms
- Nutritional value: Good source of copper, potassium, iron, and B vitamins
- Health benefits: High in fibre, antioxidants, and vitamin D (if treated with UV light)
Raw mushrooms: 1 cup contains 15 calories
Mushrooms are a great, low-calorie food option. One cup of raw mushrooms contains just 15 calories, making them a healthy addition to any meal. They are also a good source of nutrients, including copper, potassium, iron, and B vitamins. With only 0.2 grams of fat, mushrooms are a healthy option for those conscious of their fat intake.
Mushrooms are a versatile ingredient that can be used in many dishes. They can be grilled, baked, sautéed, or boiled, adding flavour and texture to your meals without adding excessive calories. Their meaty taste, or 'umami', makes them a satisfying option for those looking for a healthier substitute for meat.
In addition to their culinary uses, mushrooms have been praised for their medicinal properties. They are high in antioxidant compounds, which can help to fight oxidative stress and inflammation, contributing to a reduced risk of chronic diseases and signs of ageing. Research is also exploring the potential for mushrooms to be used in preventing or managing certain health conditions.
It is worth noting that dried and canned mushrooms tend to have a higher calorie content than fresh mushrooms due to their concentrated form and added preservatives. Therefore, if you are specifically looking for a low-calorie option, fresh mushrooms are the way to go.
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Dried mushrooms: Tend to have more calories than raw mushrooms
One cup of raw mushrooms (70g) contains approximately 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. This makes mushrooms a low-calorie food, as most people do not consume a full cup in one sitting. Mushrooms are also a good source of copper, potassium, iron, and B vitamins.
Dried mushrooms tend to have more calories than raw mushrooms. This is because dried mushrooms are more concentrated, as the moisture has been removed. When dried mushrooms are rehydrated before cooking or eating, their nutritional content becomes comparable to that of raw mushrooms.
It is important to note that the calorie content of mushrooms can vary depending on the strain and how they are prepared. For example, cooking mushrooms can reduce their calorie content and increase their fiber content. On the other hand, canned mushrooms tend to have higher calories and sodium content due to additives.
When buying fresh mushrooms, choose ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or withered. Fresh mushrooms should be stored in the refrigerator, and they should not be washed or trimmed until it is time to cook with them.
Preparing dried mushrooms involves leaving them in water for several hours until they become soft. Dried mushrooms can be a convenient option for those who want to enjoy mushrooms that have been rehydrated to a texture similar to fresh mushrooms.
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Canned mushrooms: Higher in calories and sodium than raw mushrooms
One cup of raw mushrooms (70g) contains 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. They are also a good source of copper, potassium, iron, and B vitamins. This makes mushrooms a low-calorie food, especially considering that most people don't eat a full cup at one time.
Canned mushrooms, on the other hand, tend to be slightly higher in calories and significantly higher in sodium due to additives. When comparing one 132g can of white mushrooms to 132g of fresh white mushrooms, the canned variety contains 33 calories and 561mg of sodium, while the fresh mushrooms have 29 calories and only 7mg of sodium.
Dried mushrooms also tend to have more calories and other nutrients than raw mushrooms because they are more concentrated. However, when they are rehydrated before cooking or eating, their nutritional profile becomes comparable to that of raw mushrooms.
Fresh mushrooms offer several nutritional advantages over canned mushrooms. They have fewer calories, lower sodium, lower carbohydrates, and less sugar. Additionally, fresh mushrooms are higher in protein and provide valuable micronutrients such as riboflavin, niacin, copper, pantothenic acid, and selenium, and Vitamin D.
In conclusion, while both canned and fresh mushrooms can be valuable ingredients in the kitchen, fresh mushrooms offer a slight nutritional advantage. They are lower in calories and sodium and provide a good source of protein and micronutrients. However, the decision between canned and fresh mushrooms ultimately depends on personal preferences and cooking needs. Experimenting with both types can help determine which flavours and textures best complement your dishes.
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Nutritional value: Good source of copper, potassium, iron, and B vitamins
Mushrooms are an excellent source of nutrition, offering a range of health benefits. They are low in calories and contain many essential vitamins, minerals, and antioxidants.
In terms of vitamins, mushrooms are a good source of B vitamins, including thiamine, riboflavin, B6, and B12. B vitamins are crucial for various bodily functions, including energy metabolism and maintaining healthy skin, hair, and nails.
Mushrooms are also a good source of copper. Copper is an essential mineral that plays a vital role in several physiological functions, including iron utilization, nerve conduction, and immune function. While the body only needs small amounts of copper, it is important to obtain it through dietary sources such as mushrooms, oysters, nuts, seeds, and dark chocolate.
In addition to copper, mushrooms are a good source of potassium. Potassium is an essential mineral that helps regulate blood pressure and maintain cardiovascular health. A cup of mushrooms contains around 223 mg of potassium, contributing to the recommended daily intake of 2,600-3,400 mg, depending on gender.
Mushrooms also contain iron, an essential mineral that plays a key role in oxygen transport and storage in the body. Iron is also important for energy production and immune function.
Overall, mushrooms are a nutritious food that can contribute to a healthy and balanced diet. They are versatile and can be enjoyed in various recipes, providing numerous health benefits due to their vitamin, mineral, and antioxidant content.
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Health benefits: High in fibre, antioxidants, and vitamin D (if treated with UV light)
Mushrooms are a good source of fibre, antioxidants, and vitamin D (if exposed to UV light). They are naturally low in sodium, with just five milligrams of sodium in a cup of white button mushrooms. They are also a good source of potassium, vitamin C, and fibre, which can contribute to cardiovascular health. For example, potassium can help regulate blood pressure, reducing the risk of hypertension and cardiovascular disease.
Mushrooms are also a source of ergothioneine, an amino acid and antioxidant that prevent or slow cellular damage. Choline is another antioxidant in mushrooms that may reduce the risk of certain types of cancer. However, one study indicated that it may increase the risk of lethal prostate cancer.
Vitamin D is another important nutrient that mushrooms can provide when exposed to UV light or sunlight. White button, portabella, and cremini mushrooms provide the most vitamin D after such exposure. Slicing three mushrooms (or one portabella) and exposing them to sunlight for 15 minutes can provide the recommended daily amount of vitamin D.
Mushrooms are also a good source of prebiotics, which stimulate the growth of healthy bacteria in the gut. Polysaccharides, the most abundant carbohydrate in mushrooms, pass through the stomach unchanged and can reach the colon to encourage the growth of these beneficial bacteria.
Overall, mushrooms are a nutritious food that can provide many health benefits when consumed as part of a balanced diet.
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Frequently asked questions
There are 21 calories in 1 cup of raw, white mushrooms.
The macronutrient breakdown is 46% carbs, 11% fat, and 43% protein.
Yes, mushrooms are a healthy, low-calorie food option.
Fried mushrooms may have a higher calorie count due to the added oil, but the exact calorie content will depend on the cooking method and the amount of oil used.
Yes, different types of mushrooms may have slightly varying calorie contents, but generally, the calorie difference is negligible.
