Emily Johnson
Mushrooms are a great low-calorie food option, packing in vitamins, micronutrients, and protein. Although calorie content varies depending on the type of mushroom, they are generally low in calories and high in nutritional value. White button mushrooms, for example, contain only 20 calories, while chestnut mushrooms are denser and contain around 10 calories each. Mushrooms are a versatile ingredient that can be grilled, boiled, sautéed, or baked to create healthy, tasty dishes.
| Characteristics | Values |
|---|---|
| Calories | Low in calories, with one cup of raw mushrooms containing 15 calories |
| Vitamins | High in vitamin D, selenium, B vitamins (including thiamine, riboflavin, B6, B12, B1, B2, B3, B5), vitamin C, and folate |
| Minerals | Good source of copper, potassium, phosphorus, iron, magnesium, zinc, and calcium |
| Fiber | High in fiber, particularly the soluble fiber beta-glucan |
| Protein | Provide a small amount of protein, with one cup containing 2.2 grams |
| Antioxidants | High levels of antioxidant compounds, including glutathione and ergothioneine |
| Glycemic Index | Naturally low glycemic index, presumed to have little effect on blood glucose or insulin response |
| Sodium | Low in sodium |
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What You'll Learn
White button mushrooms are 20 calories
Mushrooms are a low-calorie food packed with nutrients. They are a good source of copper, potassium, iron, and B vitamins. White button mushrooms, in particular, are very low in calories, with five medium raw white button mushrooms (90 grams) containing only 20 calories. They have zero grams of fat, 3 grams of carbohydrates, and 3 grams of protein. White button mushrooms also contain vitamin D, with 0.18 mcg found in five medium mushrooms, and 23.6 mcg found in UV-exposed white button mushrooms.
White mushrooms, in general, are a healthy food choice. They are low in calories and sugar but high in protein and vitamin D. They also contain vitamin B12, which is usually obtained from animal sources, making them a beneficial food for those following a plant-based diet. White mushrooms are also a source of vitamin B6, selenium, and polyphenols, which provide potential cancer-fighting properties.
The vitamin D2 content in white mushrooms is especially beneficial, as it can increase blood levels of this vitamin as effectively as a supplement. Vitamin D is essential for maintaining healthy bones and preventing conditions like osteoporosis, mineralization defects, and muscle weakness. White mushrooms are also a good source of soluble fiber, specifically beta-glucan, which is beneficial for gut health.
When it comes to cooking, mushrooms are quite versatile. They can be added to various dishes, enhancing both the flavour and the nutritional value of the meal. Some healthy cooking methods for mushrooms include sautéing, boiling, grilling, and baking. By including white button mushrooms in your meals, you can take advantage of their nutritional benefits while keeping the calorie count low.
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Chestnut mushrooms are denser and higher-calorie than button mushrooms
Mushrooms are a low-calorie food, providing just 15 calories per cup, or 38 calories per 100g of cooked button mushrooms. They are also a good source of copper, potassium, iron, and B vitamins. In addition, mushrooms have high levels of antioxidant compounds, which can have many health benefits, including slowing cognitive decline.
Button mushrooms are one of the most commonly consumed varieties of mushroom in the world and can be white or brown. They are low in energy, fat-free, and high in copper, vitamin B3, vitamin B5, vitamin B2, and potassium.
Chestnut mushrooms, on the other hand, are a type of mushroom that falls under the category of "crimini" mushrooms. Crimini mushrooms are essentially just mature versions of button mushrooms. They are allowed to grow longer than button mushrooms, which gives them a firmer texture and a more intense flavor. This extra growth time also means that crimini mushrooms have a higher calorie content than button mushrooms.
Chestnut mushrooms are denser and have a higher calorie content than button mushrooms. This is because they are more mature and have had more time to develop their cell walls and accumulate nutrients. While button mushrooms provide around 38 calories per 100g, chestnut mushrooms can provide up to 45 calories per 100g. This difference in calorie content is due to the higher concentration of nutrients in chestnut mushrooms, including carbohydrates, protein, and vitamins.
In conclusion, while all mushrooms are generally low-calorie foods, chestnut mushrooms are denser and have a slightly higher calorie content than button mushrooms due to their increased maturity and nutrient concentration.
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Mushrooms are low-calorie and rich in vitamins and micronutrients
Mushrooms are a type of fungi, often categorized with vegetables, that are tasty, nutritious, and low in calories. They are a good source of copper, B vitamins, potassium, and iron. A cup of raw mushrooms contains 2.3 grams of carbohydrates, 2.2 grams of protein, and 0.2 grams of fat, totalling just 15 calories.
The micronutrients in mushrooms include copper, potassium, phosphorus, and iron. Copper assists in energy production and iron utilization. Potassium is important for maintaining fluid and electrolyte balance, which is required for proper nerve and muscle conduction, and may help to lower blood pressure. Iron is a mineral needed to synthesize hemoglobin, DNA, amino acids, neurotransmitters, and certain hormones. Mushrooms also contain niacin (vitamin B3) and pantothenic acid (vitamin B5). B vitamins assist in the release of energy from carbohydrates, protein, and fat.
Mushrooms are also a good source of dietary fiber, particularly the soluble fiber beta-glucan, and contain many essential minerals, including iron, phosphorus, copper, potassium and selenium. They are one of the few plant-based sources of all nine essential amino acids. In addition, mushrooms contain high levels of antioxidant compounds, which can benefit health by fighting oxidative stress and inflammation, which contribute to signs of aging and the development of chronic diseases.
There are many types of culinary mushrooms, including white button, crimini, shiitake, portabella, enoki, cloud ear, and more. The micronutrient levels can vary among different types of mushrooms. For example, white mushrooms have slightly more calcium, while shiitake mushrooms have more fiber. However, most edible varieties of mushrooms contain important vitamins and minerals like vitamin C, vitamin B6, magnesium, phosphorus, potassium, copper, folate, and zinc.
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Cooking methods can affect the calorie count of mushrooms
Mushrooms are a low-calorie food packed with micronutrients, vitamins, and minerals. They are also a good source of fiber, particularly the soluble fiber beta-glucan. A cup of raw mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat.
Cooking mushrooms in oil will also increase the calorie count. A serving of raw mushrooms has approximately 0.35g of fat, but when cooked in oil, the calorie count will increase. The healthiest ways to cook mushrooms are sautéing, boiling, grilling, and baking, as opposed to frying, which increases the calorie count.
It is also important to consider the number of mushrooms rather than weight or volume when comparing raw and cooked mushrooms. For example, six large, raw white mushrooms have 24 calories, but when cooked, they have 20 calories. This is because each mushroom loses up to half of its nutrients when cooked, particularly its water-soluble vitamin content.
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Mushrooms are a good source of protein
While the protein content of mushrooms is lower than that of meat, they contain high-quality protein that is easily absorbed by the body. Mushrooms such as oyster, shiitake, and button mushrooms are considered complete protein sources because they contain all nine essential amino acids. The quality of the amino acid profile is determined by the combination of free and bound amino acids.
Mushrooms are a low-calorie food, making them perfect for a balanced and light diet. They are also low in fat and carbohydrates. One cup of mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. They are also a good source of vitamin D, selenium, and B6.
Edible mushroom proteins are high in quality, low in cost, and widely available, making them a sustainable alternative to animal proteins. They are also cholesterol-free and rich in antioxidants, which can help to reduce the risk of chronic diseases.
Mushrooms can be used in a variety of dishes, such as stir-fries, soups or salads, and can be cooked by steaming, sautéing, boiling, grilling, or baking.
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Frequently asked questions
Mushrooms are low in calories. A serving of 277 grams of mushrooms is approximately 60 calories. The calorie count can vary depending on the type of mushroom, with white button mushrooms containing around 5 calories each, and chestnut mushrooms being denser and containing around 10 calories each.
The method of cooking mushrooms can affect their calorie content. Lower-calorie cooking methods include sautéing, boiling, grilling, and baking, while frying or battering mushrooms can increase their calorie count.
Yes, mushrooms are a nutritional powerhouse, providing many of the same benefits as vegetables, as well as attributes commonly found in meat, beans, and grains. They are high in protein and low in calories, and mushrooms grown in natural sunlight are a good source of vitamin D.
