Laura Smith
Mushrooms are a type of fungi often categorized with vegetables. They are low in calories and fat but contain small quantities of fibre, vitamins, minerals, and protein. The number of calories in a serving of mushrooms depends on the type of mushroom, its weight, and how it has been cooked. For example, 100 grams of lion's mane mushrooms contain 24 calories, while a cup of sliced white mushrooms that have been stir-fried has 28 calories.
| Characteristics | Values |
|---|---|
| Calories in 100 grams of lion's mane mushrooms | 24 calories |
| Calories in 1 cup of raw, sliced oyster mushrooms | 28 calories |
| Calories in 1 cup of stir-fried white mushrooms | 28 calories |
| Calories in 1 cup of cooked shiitake mushrooms | 81 calories |
| Calories in 100 grams of mushrooms | 80-95 calories |
| Nutrients | Vitamin D, B12, potassium, iron, copper, selenium, vitamin C, polyphenols, polysaccharides, ergothioneine, glutathione |
| Health Benefits | Improved heart health, cancer-fighting properties, cholesterol-lowering effects, improved gut health, improved skin health, brain health |
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What You'll Learn
Calorie content varies by mushroom type
Mushrooms are a good source of nutrition and are often categorised as vegetables, but they are actually a type of fungi. They are rich in nutrients and vitamin D and have been consumed for their flavour and medicinal properties. They are also a source of antioxidants and have been shown to have antioxidant, anti-inflammatory, and anticancer properties.
The calorie content of mushrooms varies depending on the type of mushroom and the method of preparation. Some common types of mushrooms include button, oyster, portobello, shiitake, and crimini. One cup of raw, sliced oyster mushrooms contains 28 calories. In comparison, a cup of cooked shiitake mushrooms is higher in calories, with 81. Lion's mane mushrooms are also on the lower end, with 100 grams containing 24 calories.
The cooking method can also affect the calorie content. For example, frying mushrooms in oil will increase the calorie count compared to sautéing, boiling, grilling, or baking them. It is recommended to cook mushrooms before consuming them as their cell walls contain chitin, which is difficult for humans to digest. Cooking mushrooms can also make some nutrients more available for absorption.
While the exact calorie content may vary, mushrooms are generally considered a low-calorie food. They are also a good source of vitamins, minerals, and antioxidants, making them a nutritious addition to any meal.
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Cooking method affects calories
Mushrooms are a good source of dietary fibre, protein, vitamins, and minerals, and are low in fat and calories. However, the cooking method can affect the nutritional value of mushrooms.
Frying mushrooms leads to the most severe loss of protein, antioxidants, and carbohydrates, while increasing the fat content. Boiling also leads to a decrease in nutritional value, especially in antioxidant activity. On the other hand, grilling and microwaving mushrooms are considered the healthiest ways to cook them, as they retain the most antioxidants and nutritional value.
The nutritional losses in fried and boiled mushrooms are likely due to the leaching of soluble substances in the water or oil, which can significantly impact the final product. However, grilling mushrooms with a small amount of olive oil can enhance the fatty acid profile without causing nutrient loss.
When it comes to specific types of mushrooms, a cup of raw, sliced oyster mushrooms contains 28 calories, while the same amount of cooked shiitake mushrooms has 81 calories. White mushrooms are also commonly consumed, with one cup of stir-fried slices containing 28 calories.
In summary, the cooking method can significantly impact the calorie content and nutritional value of mushrooms, with grilling and microwaving being the recommended methods to preserve their health benefits.
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Mushrooms are low in calories
Mushrooms are a type of fungi often categorized with vegetables and enjoyed worldwide. They come in various sizes, colours, and shapes, with oyster mushrooms, portobello, button, shiitake, and crimini being some of the most common varieties. Mushrooms are highly versatile and can be grilled, boiled, baked, or fried, adding flavour and nutrition to dishes.
Mushrooms are known for their low-calorie content, making them a healthy option for weight-conscious individuals. A serving of mushrooms typically contains a minimal amount of calories. For example, one cup of sliced raw oyster mushrooms contains approximately 28 calories, while 100 grams of lion's mane mushrooms provide only 24 calories. Even cooked mushrooms have a negligible calorie count, with a cup of stir-fried white mushrooms containing just 28 calories.
The low-calorie nature of mushrooms makes them an excellent choice for those seeking to reduce their calorie intake or maintain a healthy weight. By incorporating mushrooms into their meals, individuals can enjoy the flavour and texture of mushrooms without significantly increasing their calorie consumption. This makes mushrooms a valuable component of a balanced diet, especially for those aiming for weight management or calorie-controlled meals.
In addition to their low-calorie content, mushrooms are also rich in various nutrients and offer multiple health benefits. They are a good source of protein, vitamins, and minerals. For example, mushrooms contain vitamin D, which is essential for bone health and can help prevent deficiencies that lead to osteoporosis. They also provide vitamin B12, usually obtained from animal sources, making them an excellent option for those following plant-based diets.
Mushrooms are also associated with improved heart health due to their cholesterol-lowering properties and the presence of glutamate ribonucleotides, which add flavour similar to salt without affecting blood pressure. Additionally, the antioxidants ergothioneine and glutathione found in mushrooms help protect the body from free radical damage, reducing the signs of ageing and maintaining good skin health. The low-calorie content of mushrooms, coupled with their nutritional and health benefits, makes them a valuable component of a healthy and balanced diet.
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Mushrooms are high in protein
Mushrooms are a good source of protein and have been touted as a viable alternative to animal proteins. While they are not as high in protein as animal-based foods, they make up for this in their protein quality.
Mushrooms contain all nine essential amino acids, which are necessary for human nutrition. They are also a great source of fibre due to their carbohydrate structure, which helps to keep you full for longer. The protein in mushrooms is highly bioavailable, meaning the body can utilise it more efficiently for tissue growth, repair, and maintenance.
Studies have shown that mushroom protein has a higher bioavailability than some animal-based proteins, such as those found in wheat and soybean. Additionally, the amino acid content in mushrooms is comparable to that of egg whites.
A cup of raw, sliced oyster mushrooms contains 28 calories and 2.3 grams of protein. For reference, 100 grams of fresh mushrooms contain an average of 2.9 grams of protein. While it may be challenging to meet your recommended daily protein intake with mushrooms alone, they are still an excellent way to add high-quality protein to your diet.
It is worth noting that the recommended way to consume mushrooms is by cooking them, as their cell walls contain chitin, which is difficult for humans to digest. Cooking mushrooms breaks down the chitin, making it easier for the body to absorb their beneficial nutrients.
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Mushrooms have medicinal properties
Mushrooms are a good source of nutrition with low calories and fat. They are often recommended for healthy weight loss. A serving of mushrooms, which is equivalent to 100 grams, contains 80-95 calories. One cup of raw, sliced oyster mushrooms contains 28 calories. On the other hand, a cup of cooked shiitake mushrooms is higher in calories, with 81.
Mushrooms have been consumed for their flavour and medicinal properties for thousands of years. They are neither plants nor animals but belong to a unique kingdom of fungi.
Medicinal mushrooms have been reported to have numerous pharmacological properties, including antimicrobial, anti-inflammatory, immunomodulatory, antidiabetic, cytotoxic, antioxidant, hepatoprotective, anticancer, antiallergic, antihyperlipidemic, and prebiotic properties. They are used in cancer treatments as biological response modifiers (BRMs) to treat cancer, reduce the side effects of therapies, and improve the patient's quality of life. They also have immunomodulatory, antitumor, and antiproliferative properties.
Mushrooms are rich in ergosterol, a vitamin D precursor, making them good for bone health. They also contain glutamate ribonucleotides, which add flavour to food, similar to salt. Substituting mushrooms for salt can add nutrition and taste to recipes without affecting blood pressure and cholesterol levels, thereby decreasing the risk of heart disease.
Mushrooms are also a powerful source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. Studies have shown that eating just 18 grams of mushrooms a day may lower your risk of cancer by as much as 45%.
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Frequently asked questions
The calories in a serving of mushrooms depend on the type of mushroom and how it is prepared. For example, a cup of raw, sliced oyster mushrooms contains 28 calories, while a cup of cooked shiitake mushrooms contains 81 calories.
White mushrooms are low in calories. One cup of whole white mushrooms (96 grams) contains 28 calories.
Yes, cooked mushrooms are healthier than raw mushrooms because their cell walls are made of chitin, which is difficult for humans to digest. Cooking mushrooms breaks down the chitin, allowing people to absorb their beneficial nutrients.
