Emily Johnson
Oyster mushrooms are a tasty and nutritious food with several health benefits. They are low in calories and rich in vitamins, minerals, and antioxidants. A 1-cup serving of raw oyster mushrooms (86g) contains 28 calories, 2.9g of protein, 5.2g of carbohydrates, and 0.3g of fat. Oyster mushrooms have been used in traditional medicine for centuries and are known for their ability to promote heart health, boost the immune system, and reduce inflammation. They are also a good source of dietary fibre, which has been linked to improved heart health.
| Characteristics | Values |
|---|---|
| Calories | 28 kcal per cup (86g) of raw oyster mushrooms |
| Calories from Fat | 3.15 kcal per cup |
| Carbohydrates | 5.2g per cup |
| Sugar | Less than 1g per cup |
| Fibre | 2g per cup |
| Starch | Present |
| Glycemic Load | 3 per cup |
| Fat | 0.3g per cup |
| Protein | 2.9g per cup |
| Vitamins | Niacin, riboflavin, pantothenic acid, folate, vitamin B6, thiamin |
| Minerals | Phosphorus, copper, potassium, iron, magnesium, zinc, manganese, selenium |
| Antioxidants | Flavonoids, phenolics, gallic acid, chlorogenic acid, naringenin |
| Beta-glucans | 30g of dried oyster mushrooms can help reduce cholesterol |
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What You'll Learn
Oyster mushrooms are low in calories and fat
Oyster mushrooms are a tasty and nutritious food with several health benefits. They are low in calories and fat, making them a great addition to a healthy diet. A 100-gram serving of oyster mushrooms is low in calories, providing only 28 calories per cup, with just 0.3 grams of fat. This makes them an excellent option for people watching their weight or maintaining a calorie deficit.
Oyster mushrooms are also an excellent source of dietary fiber, which has been linked to improved heart health and reduced liver triglyceride accumulation. They are rich in beta-glucans, a type of fiber that has immune-boosting properties and can help lower cholesterol. Additionally, oyster mushrooms contain important vitamins like niacin, riboflavin, and B vitamins, as well as minerals such as phosphorus, copper, potassium, iron, and more.
The health benefits of oyster mushrooms don't stop there. They are known to promote heart health by reducing risk factors like high cholesterol and blood pressure. Studies have shown that consuming oyster mushrooms can lead to a significant decrease in total cholesterol, triglycerides, and “bad” LDL cholesterol levels. Oyster mushrooms are also linked to better blood sugar control, providing antioxidant and anti-inflammatory effects, and may even play a role in cancer prevention.
Oyster mushrooms are incredibly versatile in the kitchen. They have a delicate taste and can be added to soups, stews, pasta dishes, stir-fries, and more. They are easy to find in most grocery stores and can be prepared in a variety of ways, making them a convenient and nutritious addition to any meal. Whether you're looking for a tasty meat substitute or simply wanting to boost the nutritional value of your meals, oyster mushrooms are an excellent choice.
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They are a good source of protein, vitamins and minerals
Oyster mushrooms are a low-calorie food, with only 28 calories in a 100-gram serving. They are also nearly fat-free, with just 0.3 grams of fat per serving. Despite being low in calories, oyster mushrooms are an excellent source of protein, vitamins, and minerals.
Oyster mushrooms provide almost 3 grams of protein per cup. They are also a good source of dietary fibre, which has been linked to improved heart health. In addition, oyster mushrooms contain beta-glucans, a type of fibre that can help to reduce cholesterol production and lower blood sugar, triglyceride, and blood pressure levels.
Oyster mushrooms are an excellent source of several vitamins, including niacin, riboflavin, and pantothenic acid. They also contain smaller amounts of folate, vitamin B6, and thiamin. These vitamins contribute to overall health and well-being.
The minerals found in oyster mushrooms include phosphorus, copper, potassium, iron, magnesium, zinc, manganese, and selenium. These minerals are essential for maintaining good health and supporting various bodily functions.
Oyster mushrooms have been used in traditional medicine for centuries and are known for their health-promoting properties. Modern scientific studies have confirmed the presence of beneficial compounds in oyster mushrooms, including antioxidants, which help to reduce cellular damage and protect against diseases like cancer.
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Oyster mushrooms may promote heart health
Oyster mushrooms, or Pleurotus species, are a group of gilled mushrooms. They are classified as fungi and are commonly consumed as food. Oyster mushrooms are an excellent source of nutrition and are linked to several health benefits. One cup of raw, sliced oyster mushrooms (86g) provides 28 calories, 2.9g of protein, 5.2g of carbohydrates, and 0.3g of fat. They are also a good source of fibre, vitamins, minerals, and antioxidants.
Research has shown that oyster mushrooms may help reduce high cholesterol and high blood pressure, which are risk factors for heart disease. A small 2011 randomised control trial found that consuming a soup with dried P. ostreatus (a type of oyster mushroom) for 21 days decreased triglycerides, total cholesterol, and oxidised LDL (bad) cholesterol levels compared to a placebo. Another review of eight human studies found that P. ostreatus intake was associated with lower blood sugar, triglyceride, blood pressure, and insulin levels, all of which could positively impact heart health.
Additionally, oyster mushrooms contain a compound called ergothioneine (ET), which has anti-inflammatory and antioxidant properties. A 2016 test-tube study found that extract from grey oyster mushrooms inhibited oxidative damage to human artery cells and prevented the oxidation of LDL cholesterol, possibly due to the presence of ET.
While the available studies suggest that oyster mushrooms may promote heart health, it is important to note that some researchers have acknowledged a high risk of bias in the existing literature. Well-designed human studies are needed to confirm the potential heart health benefits of oyster mushrooms conclusively.
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They are rich in antioxidants
Oyster mushrooms are a low-calorie food, with one cup of raw, sliced oyster mushrooms (86g) providing 28 calories. They are also fat-free, with only 0.3 grams of fat per serving. Oyster mushrooms are an excellent source of dietary fibre, protein, and various vitamins and minerals.
Rich in Antioxidants
Oyster mushrooms are rich in antioxidant compounds such as flavonoids and phenolics. Antioxidants are substances that help to reduce or prevent cellular damage in the body by fighting free radicals, which are linked to diseases like cancer and heart disease. Oyster mushrooms have been found to contain higher amounts of antioxidants than other types of cultivated mushrooms, which is why they are used in many dietary supplements.
Oyster mushrooms contain seven phenolic compounds that act as antioxidants in the body, including gallic acid, chlorogenic acid, and naringenin. A 2007 study in rodents found that treatment with oyster mushroom extract improved antioxidant levels and lowered certain inflammatory markers. Similarly, a 2020 rat study observed that the extract showed antioxidant effects and helped reduce liver damage caused by toxic chemicals. Furthermore, a 2016 test-tube study found that extract from the grey oyster mushroom inhibited oxidative damage to human artery cells and prevented oxidation of LDL (bad) cholesterol, possibly due to the amino acid ergothioneine.
Ergothioneine is an amino acid that is exclusively found in oyster mushrooms and other species of fungus. It acts as an antioxidant and reduces systemic inflammation. It may also help to reduce plaque formation in the arteries, contributing to a reduced risk of cardiovascular disease.
Another antioxidant found in oyster mushrooms is vitamin B3 (niacin), which can aid in the breakdown of lipids, carbohydrates, and proteins in the diet. It can also be transformed into chemicals found in antioxidants and helps to maintain a healthy physique. Oyster mushrooms provide the most niacin of any farmed mushroom, with just 100 grams providing more than half of the daily requirement of vitamin B3.
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Oyster mushrooms are versatile and can be cooked in many ways
Oyster mushrooms are a low-calorie food, with one cup of raw, sliced mushrooms providing 28 calories. They are also fat-free, and a good source of protein, fibre, vitamins, and minerals. With their delicate taste and impressive health benefits, oyster mushrooms are a versatile ingredient that can be cooked in many different ways.
One popular method is to pan-fry oyster mushrooms. This can be done by gently brushing the mushrooms with a damp paper towel to clean them, trimming off the hard stems, and separating them into bite-sized pieces. Heat oil in a large pan over medium-high heat, add the mushrooms in a single layer, and cook without turning until golden brown and crisp. Sprinkle with salt and pepper to taste, and serve as a side or over pasta.
Oyster mushrooms can also be sautéed with butter, garlic, and parsley leaves for a quick and easy dish. They can be added to soups, stews, pasta dishes, stir-fries, and even salads. They can also be grilled on skewers with vegetables and a protein source, or roasted in the oven. For a more intense flavour, oyster mushrooms can be roasted or smoked.
Oyster mushrooms are a versatile and tasty ingredient that can be used in a variety of dishes, making them a convenient and nutritious addition to any diet.
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Frequently asked questions
Oyster mushrooms are low in calories. A 100-gram serving contains 28 calories.
The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. Your daily values may be higher or lower depending on your energy needs.
A cup of raw, sliced oyster mushrooms (86g) provides 28 calories, 2.9g of protein, 5.2g of carbohydrates, and 0.3g of fat.
Oyster mushrooms are an excellent source of several vitamins, including niacin, riboflavin, pantothenic acid, folate, vitamin B6, and thiamin. They also contain minerals such as phosphorus, potassium, copper, iron, magnesium, zinc, manganese, and selenium. Oyster mushrooms are also high in antioxidants, which help to reduce or prevent cell damage in the body.
Oyster mushrooms have a sweet, delicate taste and can be added to soups, stews, pasta dishes, stir-fries, and more. They can be sautéed, grilled, roasted, or cooked and added to sauces, gravies, or egg dishes.
