Sarah Brown
Mushrooms are a type of fungus that is often considered a vegetable. They are a low-calorie food option, with one cup of raw mushrooms (70g) providing only 15 calories. They are also a good source of protein, fiber, and various vitamins and minerals, including vitamin D, vitamin B, copper, potassium, and iron. White mushrooms, in particular, are a popular variety that constitutes about 90% of the mushrooms consumed in the United States. They offer multiple health benefits, such as improved heart health and potential cancer-fighting properties, making them a nutritious and delicious addition to any meal.
| Characteristics | Values |
|---|---|
| Calories | 15 calories per cup of raw mushrooms (70g) |
| 80-95 calories per 100g of cooked mushrooms | |
| 3 calories per mushroom (Highline organic mushroom) | |
| Macronutrient breakdown | 61% carbs, 13% fat, 25% protein |
| Carbohydrates | 2.3g per cup of raw mushrooms |
| Protein | 2.2g per cup of raw mushrooms |
| Fat | 0.2g per cup of raw mushrooms |
| Fiber | Small quantities |
| Vitamins | B vitamins, vitamin C, vitamin D, vitamin B6, folate (B9), thiamine (B1), pantothenic acid (B5), niacin (B3) |
| Minerals | Copper, potassium, phosphorus, iron, selenium, zinc, calcium, magnesium |
| Antioxidants | Ergothioneine, glutathione, polyphenols, polysaccharides, selenium, vitamin C |
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What You'll Learn
Calorie content of cooked mushrooms
Mushrooms are a low-calorie food, which means they can be consumed in various ways as part of a healthy diet. They are also packed with nutrients, vitamins, and minerals, and have been shown to have antioxidant, anti-inflammatory, and anti-cancer properties.
The calorie content of cooked mushrooms depends on the type of mushroom, the cooking method, and the quantity of mushrooms being cooked. For example, the calorie content of 100 grams of cooked mushrooms is estimated to be between 80 and 95 calories. On the other hand, one cup of raw mushrooms (approximately 70 grams) contains only about 15 calories.
Cooking mushrooms in certain ways can affect their nutritional value. For instance, frying and boiling mushrooms can reduce their antioxidant activity due to the leaching of soluble nutrients into the oil or water. Grilling or microwaving mushrooms is a better way to preserve their nutrients.
Different varieties of mushrooms also have varying calorie contents. White mushrooms, for example, are known to be low in calories, while dried mushrooms tend to have more calories than fresh or raw mushrooms because they are more concentrated. Canned mushrooms are also typically higher in calories and sodium due to additives.
In conclusion, while the calorie content of cooked mushrooms can vary, they are generally considered a low-calorie food. Their calorie content depends on factors such as the type of mushroom, the cooking method, and the quantity being cooked. Mushrooms are also a good source of nutrients, vitamins, and minerals, making them a nutritious addition to a healthy diet.
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Calories in different mushroom types
Mushrooms are a low-calorie food option, with one organic mushroom containing only 3 calories. They are also a rich source of fibre, protein, vitamins, and antioxidants. The calorie content of mushrooms varies slightly depending on the type of mushroom and how it is prepared.
White mushrooms, for example, are a popular variety that is low in calories and sugar but high in protein and vitamin D. They also contain vitamin B12, making them a beneficial food for those following plant-based diets. White mushrooms have a mild flavour and can be enjoyed fresh, frozen, canned, dried, or powdered.
Crimini mushrooms, also known as cremini mushrooms, are another widely used variety. They are an excellent source of zinc and copper, containing 12 times the required amount of zinc and 50 times the required amount of copper per calorie. Cremini mushrooms can be eaten raw or cooked and are popular in kitchens around the world.
Portobello mushrooms are the mature form of white mushrooms, with a larger and darker appearance. They are often used as a meat substitute in dishes due to their umami taste. Oyster mushrooms are also prominent in the market and have the highest protein content by weight.
While truffles are considered a type of mushroom, they differ in appearance and growth pattern from other varieties. They have a stronger taste and smell and are only available for a few months each year.
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Nutritional value of organic mushrooms
Mushrooms are a low-calorie food option, with a single organic mushroom containing only 3 calories. They are also low in fat and sugar. However, they are packed with nutrients, vitamins, minerals, and antioxidants, making them a nutritious and healthy food choice.
White mushrooms, for example, are a good source of vitamin D/D2, vitamin B12, and protein. They also contain multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, which provide potential cancer-fighting properties. Additionally, white mushrooms offer cholesterol-lowering effects and improved gut health.
Cremini mushrooms are another popular variety that is an excellent source of zinc, an important nutrient for the immune system and optimal growth in infants and children. They are also rich in potassium, which helps reduce the negative impact of sodium on the body.
Mushrooms are also a good source of copper, B vitamins, and iron. B vitamins, including riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3), increase energy utilization and red blood cell production. Copper assists in energy production and iron utilization, while potassium is crucial for maintaining fluid and electrolyte balance, proper nerve and muscle function, and may help lower blood pressure.
Overall, mushrooms are a nutritious food choice that offers a wide range of health benefits, including improved heart health, bone health, brain health, and protection against chronic diseases. They are a good addition to a balanced diet and can be enjoyed in various dishes.
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Health benefits of eating mushrooms
Mushrooms are a low-calorie food, with one organic mushroom containing only 3 calories. They are also a good source of vitamins, minerals, and antioxidants, which have multiple health benefits.
Firstly, mushrooms are a natural, non-animal source of vitamin D2, which is essential for bone health and immune function. Vitamin D deficiency may lead to osteoporosis, mineralization defects, and muscle weakness, so consuming mushrooms can help to prevent these issues.
Secondly, mushrooms are a rich source of potassium, which is known to reduce the negative impact of sodium on the body. Potassium also helps to lessen tension in blood vessels, potentially lowering blood pressure.
Thirdly, mushrooms contain polysaccharides, which are linked to improved insulin resistance and gut health. These polysaccharides stimulate the growth of healthy bacteria in the gut and suppress harmful bacteria.
Additionally, mushrooms have been found to have cancer-fighting properties. A review of 17 cancer studies showed that eating just 18 grams of mushrooms per day may lower the risk of cancer by up to 45%. Mushrooms contain ergothioneine, an amino acid and antioxidant that prevent or slow cellular damage, which may contribute to their cancer-fighting properties.
Mushrooms also have a high protein content and can be a good substitute for meat in dishes. They are low in fat and sodium, making them a healthy addition to any diet.
Overall, mushrooms are a nutritious food with a wide range of health benefits, including improved heart health, gut health, and cancer-fighting properties. They are a good source of vitamins, minerals, and antioxidants, which can help to improve overall health and reduce the risk of chronic diseases.
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Risks of eating wild mushrooms
Mushrooms are a low-calorie food, with one organic mushroom containing only 3 calories. They are also packed with vitamins, minerals, and antioxidants, offering multiple health benefits. However, when it comes to wild mushrooms, it's important to exercise caution as the risks of consuming them can be life-threatening.
Firstly, it's important to understand that not all wild mushrooms are safe to eat. Many wild mushrooms are poisonous and can cause serious health issues, including vomiting, diarrhea, dehydration, stomach upset, headache, high blood pressure, hallucinations, coma, and even liver and kidney failure. Some toxins in wild mushrooms can cause delayed symptoms, with serious health issues appearing days or weeks after ingestion. For example, orellanine, a toxin found in some mushrooms, may not cause any symptoms for 3-20 days, but by day 11, kidney failure may begin, leading to symptoms like pain, thirst, vomiting, headache, and fatigue.
Secondly, misidentification of wild mushrooms is a significant risk factor. Many edible mushrooms closely resemble toxic ones, and it can be challenging to distinguish between them. Even experienced mushroom foragers can make mistakes, and consuming the wrong type of mushroom can have deadly consequences. Poisonous mushrooms do not always have distinct features, such as a pointed cap, as some edible mushrooms also have rounded caps when mature. Additionally, cooking a poisonous mushroom does not make it safe to eat, and in some cases, the fumes from cooking can be poisonous as well.
Finally, the effects of consuming toxic wild mushrooms can be severe and require immediate medical attention. In the United States, mushroom poisoning kills an average of about 3 people per year, and those who receive treatment within 60 hours of ingestion have a higher chance of survival. If you suspect that someone has eaten a wild mushroom, it is crucial to call Poison Control immediately and seek expert advice. They work with mycologists and emergency room staff to provide proper treatment and identify the mushroom species.
In conclusion, while mushrooms can offer various health benefits and are a great addition to a low-calorie diet, it is essential to exercise caution when it comes to wild mushrooms. Misidentification of toxic mushrooms can lead to serious health consequences, including death. Always seek expert advice and never consume wild mushrooms unless they have been identified as safe by a specialist.
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Frequently asked questions
Organic mushrooms are low in calories. One cup of raw mushrooms (70g) provides 15 calories. One mushroom contains 3 calories.
Yes, cooked mushrooms have a slightly higher calorie content. 100g of cooked mushrooms contains 80-95 calories.
Yes, dried mushrooms tend to have more calories and other nutrients than raw mushrooms because they are more concentrated.
Yes, canned mushrooms are often a little higher in calories and significantly higher in sodium due to additives.
