Sarah Brown
Mushrooms are a great addition to any meal, but how many calories do they contain? Well, it depends on the type of mushroom and how it's cooked. For example, a cup of raw, sliced oyster mushrooms contains 28 calories, while a cup of cooked shiitake mushrooms has 81 calories. On the other hand, a cup of raw, whole white mushrooms has only 21 calories, and if you stir-fry them, that number goes up to 28. So, how many calories are in 1/3 cup of mushrooms? It depends on the type of mushroom, but we can estimate that it's likely to be somewhere between 7 and 20 calories.
| Characteristics | Values |
|---|---|
| Calories in 1/3 cup of raw white mushrooms | 7 |
| Calories in 1/3 cup of raw oyster mushrooms | 9.33 |
| Calories in 1/3 cup of raw lion's mane mushrooms | 8 |
| Calories in 1/3 cup of stir-fried white mushrooms | 9.33 |
| Calories in 1/3 cup of cooked shiitake mushrooms | 27 |
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What You'll Learn
Calorie content varies by mushroom type
Mushrooms are a great, low-calorie food option. While they are often categorized as vegetables, they are actually a type of fungi. There are many different types of edible mushrooms, and while most provide about the same nutrients per serving, the calorie content does vary.
Cooking methods can also affect the calorie count of mushrooms. For example, the healthiest and lowest-calorie ways to cook mushrooms are by sautéing, boiling, grilling, and baking them. Frying them or coating them in batter will increase the calorie count.
- One cup of sliced white mushrooms that have been stir-fried contains 28 calories.
- One cup of cooked shiitake mushrooms contains 81 calories, which is higher than some other types of mushrooms.
- 100 grams of lion's mane mushrooms, which is slightly more than 3/4 of a cup, contains 24 calories.
- One cup of raw, sliced oyster mushrooms contains 28 calories.
In addition to being low in calories, mushrooms are also a good source of antioxidants, vitamins, minerals, and protein. They may also have health benefits, such as boosting the immune system, lowering blood pressure, and protecting the body from certain types of cancer.
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Calories in cooked vs. raw mushrooms
Mushrooms are a low-calorie food that can be cooked in a variety of ways or consumed raw. The calorie count varies depending on the type of mushroom, the amount being consumed, and the method of preparation.
According to the USDA, one cup of sliced white mushrooms that have been stir-fried contains 28 calories. This serving size provides 3.87 grams of protein, 4.36 grams of carbohydrates, and 0.36 grams of total fat. On the other hand, six large raw white mushrooms contain 24 calories, 3.3 grams of protein, and 1.1 grams of fiber. When cooked, the same number of mushrooms have 20 calories, 1.5 grams of protein, and 1.6 grams of fiber.
Cooking mushrooms can slightly reduce their calorie content. For example, six raw white mushrooms have 24 calories, while cooking them reduces the calorie count to 20. However, it's important to note that cooking methods can vary, and adding ingredients like oil during cooking can increase the overall calorie count of the dish. Additionally, cooking mushrooms may result in a loss of certain nutrients, particularly water-soluble vitamins.
Different varieties of mushrooms will also have varying calorie contents. For instance, one cup of cooked shiitake mushrooms contains 81 calories, while one cup of raw oyster mushrooms contains 28 calories. Dried mushrooms tend to have higher calories and nutrient concentrations than raw mushrooms, and rehydrating them before cooking or consuming brings their nutritional value closer to that of raw mushrooms. Canned mushrooms are often higher in calories and sodium due to additives.
Overall, mushrooms are a nutritious food choice, offering a range of vitamins, minerals, and antioxidants, in addition to their low-calorie content.
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Nutritional value of mushrooms
Mushrooms are a good source of nutrition and carry a variety of health benefits. They 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, which can help lower blood pressure. They are also a good source of selenium, vitamin D, and vitamin B6. Selenium helps to prevent cell damage, vitamin D helps with cell growth, and vitamin B6 helps the body form red blood cells. Mushrooms are also a good source of copper.
Mushrooms are low in calories and are fat-free, cholesterol-free, and very low in sodium. They are also a good source of protein, vitamins, minerals, and antioxidants. A cup of raw sliced oyster mushrooms contains 28 calories, while 100 grams of lion's mane mushrooms contains 24 calories. A cup of cooked shiitake mushrooms is higher in calories, with 81 calories.
Vitamin D is an important component for bone and immune health. Mushrooms exposed to ultraviolet light are a good source of vitamin D. White, Baby Bella, and Portabella mushrooms exposed to UV light contain half of the daily value of vitamin D. However, specialty mushrooms like Oyster, Shiitake, and Enoki do not contain as much vitamin D.
Mushrooms also contain B vitamins, including thiamine, riboflavin, B6, and B12. B vitamins help the body form red blood cells, which carry oxygen and remove carbon dioxide, and also help turn food into energy. They are also important for a healthy brain.
Some species of mushrooms, like Lion's mane, are good for brain health, while Chaga mushrooms may help lower blood pressure and prevent cancer. Maitake mushrooms are edible and nutritious, and can be used in many recipes.
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Macronutrient breakdown
The macronutrient composition of 1/3 cup of mushrooms varies depending on the type of mushroom and its preparation. Here is a breakdown of the macronutrients in commonly mentioned varieties:
White Mushrooms
According to the USDA, one cup of sliced white mushrooms that have been stir-fried contains approximately 28 calories. Extrapolating from this, 1/3 cup of stir-fried white mushrooms would contain around 9-10 calories. The macronutrient breakdown of this serving size includes:
- Carbohydrates: Around 4.36 grams, including dietary fiber.
- Protein: Approximately 3.87 grams.
- Fat: Roughly 0.36 grams, including a small amount of saturated fat and polyunsaturated fat.
Oyster Mushrooms
One source mentions that 100 grams of raw oyster mushrooms, which is slightly more than 3/4 cup, contain 24 calories. While the exact measurement is not provided for 1/3 cup, we can estimate that it would contain around 8-9 calories. The macronutrient breakdown for this serving includes:
- Carbohydrates: Approximately 5.2 grams, including around 2 grams of dietary fiber.
- Protein: About 2.9 grams.
- Fat: Roughly 0.3 grams.
Shiitake Mushrooms
Cooked shiitake mushrooms have a higher calorie content than the previously mentioned varieties. One cup of cooked shiitakes contains 81 calories. Extrapolating from this, 1/3 cup would provide around 27 calories. The macronutrient breakdown for this serving includes:
- Carbohydrates: About 21 grams, including around 3.1 grams of dietary fiber and some sugars.
- Protein: Approximately 2.3 grams.
- Fat: Roughly 0.3 grams, including a small amount of saturated fat.
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Health benefits of mushrooms
Mushrooms are a versatile ingredient, packed with health-boosting vitamins, minerals, and antioxidants. They are a low-calorie food, with a single cup of sliced white mushrooms containing only 28 calories. They are also low in sodium, with just five milligrams of sodium per cup, helping to keep blood pressure low.
Mushrooms are a rich source of ergothioneine, an amino acid and antioxidant that prevents or slows cellular damage. They also contain selenium, which helps the body make antioxidant enzymes to prevent cell damage, and vitamin D, which assists with cell growth, boosts immune function, and reduces inflammation. Vitamin D also helps the body absorb calcium to maintain and build strong bones.
Research has shown that eating 1 to 2 cups of mushrooms each week may reduce the risk of cancer by up to 45%. In Japan, reishi mushroom-based drugs are even used as part of cancer treatment. Mushrooms are also being studied for their potential to protect against neurodegenerative diseases such as Alzheimer's and Parkinson's disease. A study in Singapore found that participants who ate more than two cups of mushrooms a week had a 50% lower risk of developing MCI (mild cognitive impairment).
Mushrooms are a good source of fiber and contain polysaccharides, which stimulate the growth of healthy bacteria in the gut. They are also a low-fat source of protein, with a single cup of sliced white mushrooms containing 3.87 grams of protein.
Overall, mushrooms are a nutrient-dense food that can enhance the flavor of meals while providing a range of health benefits.
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Frequently asked questions
This depends on the type of mushroom. 1/3 cup of white mushrooms is approximately 9-10 calories, while 1/3 cup of lion's mane mushrooms is approximately 8 calories.
Yes! Mushrooms are a good source of copper, potassium, and iron. They also contain vitamins A, C, and D, as well as dietary fiber.
For white raw mushrooms, it's 46% carbs, 11% fat, and 43% protein.
Studies have shown that there is not an excessive loss of nutrients from cooking mushrooms. In fact, a cup of cooked shiitake mushrooms has more calories than a cup of raw sliced oyster mushrooms (81 vs. 28).
