John Miller
Mushrooms are a nutritious food with a range of health benefits. They are a good source of copper, with one cup of stir-fried white button mushrooms providing about one-third of the recommended daily intake for adults. Mushrooms are also a source of vitamin D, with grilled portobello mushrooms containing 634 IUs of the vitamin. In terms of calories, the amount varies depending on the type of mushroom and how it is cooked. For example, one cup of stir-fried white mushrooms contains 28 calories, while one cup of grilled portobellos has 35 calories, and a cup of cooked shiitake mushrooms contains 81 calories.
| Characteristics | Values |
|---|---|
| Calories in a cup of stir-fried white mushrooms | 28 |
| Total fat | 0.36 grams |
| Saturated fat | 0.043 grams |
| Polyunsaturated fat | 0.173 grams |
| Protein | 3.87 grams |
| Carbohydrates | 4.36 grams |
| Dietary fiber | 1.9 grams |
| Potassium | 12% of the daily value |
| Iron | 2% of the daily value |
| Copper | 0.3 milligrams |
| Vitamin D | 634 IUs |
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What You'll Learn
- Calorie count: 28 calories per cup of sliced stir-fried mushrooms
- Nutritional value: vitamins, protein, fibre, and potassium
- Fat content: no trans or monounsaturated fats
- Copper content: one cup provides a third of the recommended daily intake
- Comparison: cooked shiitake mushrooms have more calories at 81 per cup
Calorie count: 28 calories per cup of sliced stir-fried mushrooms
Mushrooms are a great addition to any diet, offering a range of health benefits. In terms of calorie content, a cup of sliced stir-fried white mushrooms contains approximately 28 calories. This makes mushrooms a very nutritious and low-calorie food option.
Stir-frying is a great way to cook mushrooms while retaining their nutritional value. Research suggests that cooking mushrooms results in the retention of most nutrients, with some nutrients retained at between 80 and 95% of their levels in raw mushrooms. Therefore, stir-frying is an excellent choice for preparing mushrooms as it preserves their nutritional benefits.
A cup of sliced stir-fried white mushrooms not only provides 28 calories but also offers other essential nutrients. This serving size contains 0.36 grams of total fat, including 0.043 grams of saturated fat and 0.173 grams of polyunsaturated fat. Additionally, it provides 3.87 grams of protein and 4.36 grams of carbohydrates, including 1.9 grams of dietary fiber.
The same serving size also contributes to your daily intake of vitamins and minerals. It provides 12% of the daily value for potassium and 2% for iron. Furthermore, mushrooms are a good source of copper, with each cup of stir-fried white mushrooms providing about one-third of the recommended daily intake for adults. Copper is essential for producing red blood cells and facilitating important chemical reactions in the body.
Including mushrooms in your diet offers several benefits due to their nutritional content. They provide a good source of protein, carbohydrates, and dietary fiber, all of which contribute to a healthy and balanced diet. Additionally, the vitamin and mineral content of mushrooms, such as potassium, iron, and copper, further enhance their nutritional value. Therefore, incorporating a cup of stir-fried white mushrooms, with their low calorie count of 28 calories per cup, can be a nutritious and healthy choice.
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Nutritional value: vitamins, protein, fibre, and potassium
According to the USDA, one cup of stir-fried white mushrooms contains 28 calories. This cup of mushrooms also contains 3.87 grams of protein and 1.9 grams of dietary fibre. In terms of vitamins, the same serving size provides 12% of the daily value for potassium and 2% for iron. The USDA also reports that each cup of stir-fried white mushrooms provides about one-third of the recommended daily intake of copper for adults, contributing to the production of red blood cells and various chemical reactions essential for human health.
White mushrooms are also a good source of vitamin D, an essential nutrient that plays a vital role in maintaining bone health and regulating immune function. When exposed to UV light, the vitamin D content in mushrooms can increase significantly. For example, a cup of grilled portobello mushrooms can provide 634 IUs of vitamin D, a substantial boost compared to the 9 IUs found in white button mushrooms without UV exposure.
In comparison to other varieties, lion's mane mushrooms have a slightly higher calorie content, with 24 calories per 100 grams, which is slightly more than 3/4 of a cup. This serving size also offers 2.4 grams of protein and 3.6 grams of carbohydrates. Oyster mushrooms, when raw and sliced, provide 28 calories per cup, while cooked shiitake mushrooms have a higher calorie count, with 81 calories per cup.
While the focus is on white mushrooms, it is worth noting that cooked shiitake mushrooms provide a modest amount of vitamin A and vitamin C in addition to their calorie content. Overall, the nutritional value of mushrooms, including their vitamin, protein, fibre, and potassium content, makes them a valuable addition to a healthy diet.
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Fat content: no trans or monounsaturated fats
Mushrooms are a great, low-calorie food option. For example, a cup of raw, sliced oyster mushrooms contains only 28 calories. If you're looking for something more substantial, a cup of cooked shiitake mushrooms has 81 calories. Even the calorie count of grilled portobellos is relatively low at 35 calories per cup.
While the calorie content of mushrooms is already quite low, the type of calories they provide is also important to consider. Mushrooms are a good source of nutrients and offer several health benefits. For example, they are a good source of copper, which helps the body produce red blood cells and is key to overall human health.
One cup of stir-fried white button mushrooms provides 0.3 milligrams of copper, which is about one-third of the recommended daily intake for adults. Mushrooms are also a source of vitamin D, with some varieties containing up to 634 IUs of this essential nutrient.
In addition to their high nutrient content, mushrooms also have a favourable fat profile. According to the USDA, one cup of stir-fried white mushrooms has a total fat content of only 0.36 grams. Importantly, this fat content includes no trans fats or monounsaturated fats, which can be detrimental to health when consumed in excess.
Instead, the fat in mushrooms primarily consists of saturated and polyunsaturated fats. Specifically, a cup of stir-fried white mushrooms contains 0.043 grams of saturated fat and 0.173 grams of polyunsaturated fat. This balanced fat profile makes mushrooms a healthy and nutritious food choice, especially for those conscious of their fat intake.
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Copper content: one cup provides a third of the recommended daily intake
Mushrooms are a nutritious food with several health benefits. While the calorie content varies depending on the type of mushroom and its preparation, a cup of sliced white mushrooms that have been stir-fried contains approximately 28 calories. This serving size also provides essential nutrients like protein, carbohydrates, and dietary fiber.
However, one of the most notable nutritional aspects of white mushrooms is their copper content. According to the USDA, a cup of stir-fried white button mushrooms provides approximately 0.3 milligrams of copper. This amount equates to about one-third of the recommended daily copper intake for adults.
Copper is an essential mineral that plays a crucial role in human health. It is involved in various chemical reactions and physiological processes. For example, copper helps the body produce red blood cells, which are responsible for carrying oxygen throughout our bodies, maintaining our energy levels, and supporting the proper functioning of our organs and tissues.
Adequate copper intake is, therefore, vital to ensure optimal health. White mushrooms, with their high copper content, can help individuals meet their recommended daily intake of this essential mineral. This is especially beneficial for those who may not typically consume enough copper-rich foods.
In addition to their copper content, white mushrooms also offer other nutritional benefits. They are a good source of vitamin D, with a significant increase observed in mushrooms exposed to UV light. Vitamin D is essential for maintaining bone health and regulating mood and immune function.
Overall, the nutritional profile of white mushrooms, including their copper content, contributes to their reputation as a healthy food choice. Incorporating them into our diets can provide numerous benefits and help support overall wellness.
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Comparison: cooked shiitake mushrooms have more calories at 81 per cup
A cup of cooked white button mushrooms contains 23 calories, whereas cooked shiitake mushrooms have a slightly higher calorie content at 81 calories per cup. This difference can be attributed to shiitake mushrooms being a more nutrient-dense variety.
Shiitake mushrooms are an excellent source of B vitamins, vitamin D, zinc, copper, and selenium. They also contain small amounts of protein, with 2.3 grams per cup, and essential amino acids. Notably, they are a good source of choline, which is crucial for metabolism and the production of the neurotransmitter acetylcholine.
The calorie composition of cooked shiitake mushrooms breaks down as follows: 88% carbohydrates, 9% protein, and 3% fat. This makes them a low-calorie, high-fiber option that can be very filling. Their nutritional profile also promotes heart health, reduces the risk of certain cancers, improves dental health, and boosts the immune system.
When compared to other foods, shiitake mushrooms are a healthier alternative. They are naturally low in sodium and free of saturated fats, making them a better choice than processed meats for heart-conscious individuals. Additionally, they are a reliable source of copper, an essential mineral that supports immune function by aiding in the creation and activity of various immune cells.
In summary, while cooked shiitake mushrooms have a higher calorie count per cup when compared to cooked white button mushrooms, they offer a more concentrated source of nutrients. This makes them a nutritious and satisfying addition to any meal, providing a range of health benefits that extend beyond their calorie content.
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Frequently asked questions
According to the USDA, a cup of sliced white mushrooms that have been stir-fried contains 28 calories.
Yes, you can grill a cup of white button mushrooms, also known as portobellos, to get 35 calories.
Yes, white mushrooms are a good source of copper, providing 0.3 milligrams per cup, which is about one-third of the recommended daily intake for adults. They also provide 12% of the daily value for potassium and 2% for iron.
