John Miller
Mushrooms are a type of fungi, often categorized as vegetables, that are enjoyed around the world. They are low in calories and fat but contain vitamins, fiber, protein, and minerals. One pound of raw white mushrooms contains 100 calories, with a macronutrient breakdown of 46% carbs, 11% fat, and 43% protein. Mushrooms are also known to have antioxidant, anti-inflammatory, and anticancer properties, as well as potential benefits for brain, heart, bone, and skin health.
| Characteristics | Values |
|---|---|
| Calories in 1 pound of raw white mushrooms | 100 |
| Macronutrient breakdown | 46% carbs, 11% fat, 43% protein |
| Calories in 100 grams of mushrooms | 80-95 |
| Health benefits | Rich in vitamins B, D, E, and K, fiber, protein, and minerals |
| Antioxidant, anti-inflammatory, and anticancer properties | |
| Lower the risk of neurological diseases | |
| Reduce the risk of cognitive dysfunction | |
| Protect bodily tissues from free radical damage | |
| Decrease the risk of heart disease |
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What You'll Learn
Raw white mushrooms contain 100 calories per pound
Mushrooms are a great food to include in your diet. They are a type of fungi, often categorized with vegetables, and are enjoyed around the world. Raw white mushrooms contain 100 calories per pound, with a macronutrient breakdown of 46% carbs, 11% fat, and 43% protein. This makes them a low-calorie food, perfect for those watching their weight or maintaining a calorie deficit.
Mushrooms are also rich in vitamins and micronutrients. They are a good source of vitamin B, including riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3). These vitamins help increase energy utilization from food and boost red blood cell production, aiding oxygen transport throughout the body.
Additionally, mushrooms contain small amounts of fiber and other minerals, including vitamin D. Vitamin D is essential for bone health, and just 3 ounces of ultraviolet-B-exposed mushrooms can help meet your daily requirement. Mushrooms also contain the antioxidants ergothioneine and glutathione, which offer protection against free radical damage, helping to maintain good skin health and potentially reducing the risk of neurological diseases such as Parkinson's and Alzheimer's.
When it comes to cooking mushrooms, grilling, sautéing, boiling, and baking are healthier options than frying, as they preserve more nutrients. So, whether you're grilling them with herbs or adding them to a stir-fry, remember that raw white mushrooms contain 100 calories per pound, making them a nutritious and low-calorie food choice.
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Mushrooms are low in calories and fat
Mushrooms are a type of fungi, often categorized with vegetables, that are low in calories and fat. One pound of raw white mushrooms contains 100 calories, with a macronutrient breakdown of 46% carbs, 11% fat, and 43% protein. This makes mushrooms a healthy option, rich in vitamins and micronutrients.
Mushrooms are also a good source of fiber and minerals, including vitamin D. The vitamin D in mushrooms is a result of exposure to sunshine during their growth phase. Eating just 3 ounces of ultraviolet-B-exposed mushrooms can help meet your daily requirement of this important nutrient.
In addition to being low in calories, mushrooms can be a tasty and nutritious addition to any meal. They contain glutamate ribonucleotides, which add a savory umami flavor to dishes. This means that mushrooms can be used as a healthy substitute for salt, without affecting blood pressure and cholesterol levels, thereby decreasing the risk of heart disease.
Mushrooms are also high in vitamin B, including riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3). These vitamins increase the utilization of energy from food and the production of red blood cells, which are essential for transporting oxygen throughout the body.
When it comes to cooking mushrooms, grilling or microwaving are the best methods for preserving their nutritional value. Frying and boiling mushrooms can result in a loss of antioxidants and other soluble nutrients, reducing their overall health benefits. So, whether you're looking to add some flavor to your dishes or boost your nutrient intake, mushrooms are a great option, as long as they're prepared in a healthy way.
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They're rich in vitamins, fibre, protein and minerals
A pound of white, raw mushrooms contains 100 calories. While mushrooms are not a good source of protein compared to meat, they are a source of plant protein. Each variety of mushroom has a unique nutrient profile, so the amount of protein varies based on the type. For example, mushrooms range from 1.4 grams to 2.8 grams of protein per cup. According to the USDA, mushrooms only provide 1 to 2 percent of your daily value (DV) for protein per 100 grams (3.5 ounces).
Mushrooms are rich in vitamins, fibre, and minerals, as well as antioxidants. They contain B vitamins, including thiamine, riboflavin, B6, and B12, which help the body get energy from food and form red blood cells. B vitamins are also important for brain health. The choline in mushrooms assists with muscle movement, learning, and memory, and it helps maintain the structure of cellular membranes.
Mushrooms are the only vegan, non-fortified dietary source of vitamin D, which is difficult to obtain from a vegan diet. They also contain selenium, which some sources suggest may help prevent cancer. Additionally, mushrooms are a source of dietary fibre, which can be beneficial for cardiovascular health and other metabolic diseases.
Lion's mane mushrooms, in particular, are known for their brain health benefits, while Reishi mushrooms are said to boost the immune system.
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Cooking methods affect nutritional value
A pound of raw white mushrooms contains 100 calories. The macronutrient breakdown is 46% carbohydrates, 11% fat, and 43% protein. Mushrooms are considered a valuable health food because they are low in calories and fat, and rich in vitamins, micronutrients, and dietary fiber. They also contain a good amount of protein and most of the essential amino acids.
However, cooking methods can significantly affect the nutritional value of mushrooms. Frying and boiling mushrooms can result in a severe loss of protein, carbohydrates, and antioxidant activity. Frying mushrooms can also increase their fat content. This is likely due to the leaching of soluble substances in the water or oil, which influences the nutritional value of the final product. Therefore, frying and boiling are considered less healthy methods of cooking mushrooms.
On the other hand, grilling and microwaving mushrooms are considered the healthiest ways to cook them. These cooking methods help retain the nutritional profile of mushrooms, including their antioxidant activity and polyphenol content. Additionally, grilling mushrooms may enhance their flavour and make them more palatable.
Some healthy cooking strategies for mushrooms include sautéing, boiling, grilling, and baking them. While microwaving is also a healthy option, it may not be the most flavourful cooking method. Overall, the selection of the culinary method is key to preserving the nutritional profile of mushrooms.
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Mushrooms have medicinal properties
A pound of white, raw mushrooms contains 100 calories. The macronutrient breakdown is 46% carbs, 11% fat, and 43% protein. Mushrooms are generally low in calories and provide vitamins and micronutrients. They are also a good source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage.
Mushrooms have been eaten and used as medicine for thousands of years. They have been reported to have numerous pharmacological actions, including antimicrobial, anti-inflammatory, immunomodulatory, antidiabetic, cytotoxic, antioxidant, hepatoprotective, anticancer, antiallergic, antihyperlipidemic, and prebiotic properties. The bioactive metabolites present in the fruiting body of mushrooms are believed to be responsible for these medicinal properties, and their biological effects vary according to the chemical nature and distribution of the fungal species.
Some specific examples of the medicinal properties of mushrooms include their ability to:
- Lower cholesterol levels: Shiitake mushrooms, in particular, contain compounds that inhibit the production and absorption of cholesterol and lower overall cholesterol levels in the blood.
- Improve cognitive function: In a study conducted in Singapore, participants who consumed more than two cups of mushrooms per week had a 50% lower risk of developing mild cognitive impairment (MCI), which is often a precursor to Alzheimer's disease.
- Provide vitamin D: Mushrooms contain ergosterol, a substance that can be converted into vitamin D2 when exposed to ultraviolet light. Vitamin D helps the body absorb calcium and maintain strong bones.
- Act as a prebiotic: Mushrooms contain polysaccharides that act as food for beneficial gut bacteria, stimulating the growth and survival of strains like Lactobacillus and Bifidobacterium.
- Reduce the risk of cancer: A review of 17 cancer studies found that consuming just 18 grams of mushrooms per day may lower the risk of cancer by up to 45%. Mushrooms have immunomodulatory, antitumor, and antiproliferative properties, and their components may prevent the growth of amyloid proteins related to dementia.
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Frequently asked questions
A pound of white, raw mushrooms contains 100 calories.
Mushrooms are low in calories and fat but contain fibre, vitamins, and minerals. They are also rich in antioxidants and have been linked to improved brain and heart health.
Mushrooms can be cooked in a variety of ways, including sautéing, boiling, grilling, baking, and frying. Grilling or microwaving mushrooms preserves nutrients better than frying or boiling.
