Mushroom Calories: How Much Energy Do They Provide?

Button mushrooms (Agaricus bisporus) are one of the most consumed mushrooms in the world. They are low in calories, with around 38 calories per 100 grams, and are fat-free, low in sugar, and high in copper and vitamins B3 and B5. White button mushrooms, in particular, have a mild flavour and a smooth cap, and can be enjoyed in a variety of dishes, adding nutritional benefits similar to those of vegetables, meat, beans, and grains.

Button mushrooms are low in calories

Button mushrooms (Agaricus bisporus) are indeed low in calories. They are also fat-free and low in sugar. This makes them a popular food item for people who are trying to lose weight or maintain a calorie deficit.

A serving of five medium-sized button mushrooms contains only 20 calories. To put that in perspective, a cup of whole white button mushrooms (approximately 96 grams) will provide you with just 20 to 38 calories, depending on the variety. That's about 30.72 calories for an average portion of cooked mushrooms, weighing 80 grams.

Not only are button mushrooms low in calories, but they also pack a nutritional punch. They are a good source of protein and vitamins B2, B3, B5, and D. They also contain copper, potassium, and fibre. In fact, white button mushrooms exposed to UV rays or sunlight are a natural, non-animal source of vitamin D2, which is essential for calcium absorption and maintaining healthy bones.

The health benefits of button mushrooms don't stop there. They are also believed to have cancer-fighting properties, cholesterol-lowering effects, and they promote improved gut health. These mushrooms contain multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, which help combat the harmful effects of oxidative stress.

They are fat-free

Button mushrooms are a great option for those looking for a fat-free food item. Whether raw or cooked, button mushrooms contain minimal amounts of fat. For instance, 100 grams of raw button mushrooms contain less than 0.5 grams of fat, which is negligible. Similarly, cooked button mushrooms, when sautéed without fat, provide an average of 38 to 38.4 calories per 100 grams, with a portion weighing around 80 grams. This means that cooked button mushrooms also have a negligible amount of fat.

The fat-free nature of button mushrooms makes them a versatile ingredient in various dishes, catering to diverse dietary preferences and restrictions. They can be enjoyed fresh, frozen, canned, dried, or even powdered, adding a mild flavor and smooth texture to meals. Their low-calorie content, coupled with their high protein and vitamin content, makes them a popular choice for those following plant-based diets or seeking weight management options.

The absence of fat in button mushrooms also contributes to their health benefits. White button mushrooms, in particular, are known for their wide range of bioactive compounds, offering multiple advantages such as cancer-fighting properties, cholesterol-lowering effects, and improved gut health. The presence of vitamin D2, resulting from exposure to UV rays or sunlight, aids in maintaining healthy bones by helping the body absorb calcium. This is especially beneficial in preventing osteoporosis, mineralization defects, and muscle weakness.

Additionally, button mushrooms are a good source of other essential vitamins and minerals. They are rich in copper and vitamin B5, and also provide vitamin B2, vitamin B3, and potassium. These nutrients contribute to overall health and well-being, making button mushrooms a nutritious and beneficial food choice. Their fat-free composition ensures that individuals can consume them without worrying about the negative consequences associated with excessive fat intake.

In summary, button mushrooms are an excellent choice for individuals seeking fat-free food options. Their versatility, nutritional value, and health benefits make them a popular and valuable addition to any diet. Whether enjoyed raw or cooked, button mushrooms offer a delicious and healthy option that is also easy to incorporate into various meals. For those conscious of their fat intake, button mushrooms are a perfect fit, providing a range of advantages beyond just their fat-free nature.

A good source of protein

Button mushrooms, also known as white mushrooms, are a good source of protein. They are also low in calories, with only 38 calories (kcal) per 100 g when sauteed. White mushrooms are the most cultivated type of mushroom in the world and are incredibly popular in the United States and many other countries. They have a mild flavor and a smooth cap, and they can be enjoyed in a variety of ways, including fresh, frozen, canned, dried, or powdered.

White mushrooms are a good source of protein, with a higher protein content than most vegetables. They also contain various vitamins, minerals, and antioxidants, which offer several health benefits. These include potential cancer-fighting properties, cholesterol-lowering effects, and improved gut health. White mushrooms are also a natural, non-animal source of vitamin D2, which can help to keep bones healthy and reduce the risk of osteoporosis.

The button mushroom belongs to the Agaricaceae family and has two colour varieties: white or brown. They have a texture similar to meat and are often used as a substitute for meat in vegetarian dishes. They are also a good source of potassium, which is known for reducing the negative impact of sodium on the body and potentially helping to lower blood pressure.

White mushrooms are also a source of vitamin B12, which is usually obtained from animal sources. This makes them especially beneficial for those following plant-based diets. They also contain vitamin B3, vitamin B5, and vitamin B2, as well as copper and potassium. With their mild flavour and versatility, white mushrooms make a great addition to a variety of dishes, enhancing both flavour and nutritional value.

Rich in vitamins and minerals

Button mushrooms are a great source of vitamins and minerals. They are rich in copper and vitamin B5, with 100 g of cooked mushrooms providing 38 calories (kcal). Raw mushrooms are also a good source of vitamin B3, vitamin B2, and potassium.

White button mushrooms, in particular, are a natural, non-animal source of vitamin D2. They can increase blood levels of vitamin D as effectively as supplements. Vitamin D helps the body absorb calcium, keeping bones healthy and strong. A deficiency in vitamin D may lead to osteoporosis, mineralization defects, and muscle weakness.

Mushrooms also contain vitamin B12 and vitamin C, as well as selenium. These act as antioxidants, helping to combat the harmful effects of oxidative stress, which can lead to cellular damage and an increased risk of heart disease and certain cancers. The polysaccharides in mushrooms stimulate the growth of healthy bacteria in the gut, improving gut health and lowering blood sugar levels.

Additionally, mushrooms are low in sodium, helping to maintain low blood pressure. They are also low in calories, sugar, and fat, making them a healthy addition to any meal.

Have health benefits

Button mushrooms are low in calories, with 38 calories (kcal) per 100 g, and are rich in copper and vitamin B5. They are also a good source of protein, which is important for the creation of new cells, wound repair, and the regulation of the endocrine system. They contain anti-inflammatory and antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, which have potential cancer-fighting properties.

Button mushrooms are one of the only plant foods that contain a natural source of vitamin D, which is essential for maintaining strong bones and a healthy immune system. Vitamin D also affects mood, cognitive function, and gut health. Research has shown that exposure to UV rays or sunlight can increase the levels of vitamin D2 in mushrooms, making them as effective as vitamin D2 supplements in raising and maintaining blood vitamin D levels.

White button mushrooms have also been found to enhance the activity of critical cells in the body's immune system, specifically dendritic cells, which can make T cells that recognize and destroy antigens on invading microbes. Additionally, they are a source of vitamin B12 and have cholesterol-lowering effects, making them beneficial for those following plant-based diets.

With their mild flavour and smooth caps, white button mushrooms can be easily incorporated into various dishes, including stir-fries, pizzas, soups, breakfast meals, snacks, and even desserts. They are one of the most commonly consumed mushrooms worldwide and can be found in almost every grocery store.

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