John Miller
Mushrooms are a type of fungus that is low in calories and high in fibre, making them a popular food choice for those who are dieting or watching their weight. They are also a good source of vitamin D, selenium, B6, copper, potassium, iron, and B vitamins. The number of calories in 200g of mushrooms can vary depending on the type of mushroom and how it is prepared. For example, 200g of white microwaved mushrooms contain between 70 and 76 calories. In comparison, raw mushrooms have fewer calories, with one cup containing just 15 calories. Dried mushrooms tend to have more calories than raw mushrooms, as they are more concentrated.
| Characteristics | Values |
|---|---|
| Calories | 70-76 |
| Macronutrient Breakdown | 55% carbs, 9% fat, 36% protein |
| Vitamins | High in vitamin D, selenium, B6, and B vitamins |
| Minerals | Good source of copper, potassium, and iron |
| Fiber | High in fiber, particularly soluble fiber beta-glucan |
| Glycemic Index | Low |
| Fat Content | Very low |
| Sugar Content | Low |
| Net Carbohydrates | 4 grams per 100 grams |
| Food Group | Fungi |
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What You'll Learn
Microwaved mushrooms: 70-76 calories
When it comes to microwaved mushrooms, the calorie content can vary slightly depending on the specific type of mushroom and the duration of microwaving. However, on average, 200 grams of microwaved mushrooms typically contain between 70 and 76 calories.
This calorie range reflects the energy content of cooked mushrooms, where the microwaving process has affected the nutritional profile compared to their raw state. Cooking mushrooms can cause a slight loss of certain heat-sensitive nutrients, such as vitamin C and some B vitamins, but it also makes some carbohydrates and other nutrients more digestible, potentially impacting the overall calorie count.
The macronutrient breakdown of microwaved mushrooms is generally as follows: approximately 55% of the calories come from carbohydrates, 9% from fat, and 36% from protein. This balance of nutrients makes mushrooms a healthy and nutritious food choice, offering not only calories for energy but also a good source of essential nutrients.
When considering the calorie content of microwaved mushrooms, it's important to note that the cooking method can influence the final calorie count. Microwaving is often considered a healthier alternative to frying or sautéing mushrooms in oil, as it requires little to no added fat, which can significantly reduce the overall calorie content of the cooked mushrooms.
Additionally, the specific variety of mushroom and its unique composition can lead to slight variations in calorie content. White mushrooms, for instance, are known to provide about 35 calories per 100 grams when microwaved, translating to 70 calories in a 200-gram serving. Other varieties, such as cremini or portobello mushrooms, may have slightly different calorie contents due to variations in their carbohydrate, protein, and fat ratios.
In conclusion, microwaved mushrooms offer a nutritious option with a moderate calorie content. While the exact calorie count may vary slightly, a 200-gram serving generally falls within the range of 70 to 76 calories, making them a versatile and healthy addition to meals for those mindful of their calorie intake.
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Carbohydrates, proteins, and fats
Carbohydrates
Mushrooms are low in carbohydrates. Common types of mushrooms such as white button, shiitake, oyster, and portobello contain few carbohydrates in their natural form. For example, a 1-cup (96-gram) serving of raw, whole white button mushrooms contains 3 grams of carbohydrates. A cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbohydrates, respectively.
Proteins
Mushrooms are a good source of protein. Edible mushrooms contain a complete essential amino acid profile, meeting dietary requirements. They can be used as an alternative to animal proteins, providing health advantages by eliciting antioxidant, antitumor, angiotensin-converting enzyme (ACE), inhibitory, and antimicrobial properties. Mushroom proteins are also inexpensive, high-quality, widely available, and meet environmental and social requirements, making them suitable as sustainable alternative proteins.
Fats
Mushrooms are a source of essential fatty acids and are well-balanced sources of carbohydrates and proteins, with low fat concentrations, usually ranging from 0.1 to 16.3%. They contain polyunsaturated fatty acids (PUFA) and monounsaturated fatty acids (MUFA), with unsaturated fatty acid levels generally greater than those of saturated ones. Mushrooms also contain essential fatty acids such as linoleic, oleic, and linolenic acids.
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Raw mushrooms: 15 calories per cup
Mushrooms are a fantastic, versatile food with a range of health benefits. They are a low-calorie food option, with one cup of raw mushrooms containing just 15 calories. This makes them a great choice for dieting, as they are filling without being calorific. In addition, they are low in sodium and high in fibre, with a low glycemic index, meaning they have little effect on blood glucose or insulin response.
Mushrooms are also a good source of copper, potassium, iron, and B vitamins. They have been found to have high levels of antioxidant compounds, which can have a range of health benefits, including reducing oxidative stress and inflammation, contributing to anti-aging and the prevention of chronic diseases. Research has also shown that consuming mushrooms can reduce the risk of depression and protect against type 2 diabetes.
When it comes to specific varieties, white mushrooms are low in fat and high in carbohydrates and protein. Dried mushrooms tend to have more calories than fresh mushrooms due to being more concentrated, and canned mushrooms are often higher in sodium due to additives. Wild mushrooms are naturally high in vitamin D, but it is risky to gather and eat them without knowing which are edible and which are toxic.
Overall, mushrooms are a nutritious, low-calorie food, and with 1 cup equalling around 70g, 15 calories per cup means you can eat a generous portion without worrying about your calorie intake.
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Nutritional benefits: vitamins, minerals, antioxidants
200 grams of mushrooms contain 70 calories. They are a good source of nutrition, providing a range of antioxidants, vitamins, and minerals.
Nutritional Benefits
Vitamins
Mushrooms contain high amounts of selenium, vitamin D, vitamin B6, riboflavin, niacin, and pantothenic acid. Selenium can help prevent cell damage, vitamin D helps with cell growth, and vitamin B6 helps form red blood cells. Riboflavin is also good for red blood cells, niacin supports the digestive system and skin health, and pantothenic acid is important for the nervous system and hormone production. Vitamin D is especially prevalent in mushrooms exposed to ultraviolet light.
Minerals
Mushrooms are a rich source of potassium, which is beneficial for heart, muscle, and nerve function, and can reduce the negative impact of sodium. They are also a good source of copper, which helps the body make red blood cells, maintain healthy bones, and support the nervous system. Cremini mushrooms are an excellent source of zinc, an important nutrient for the immune system and for growth in infants and children.
Antioxidants
Mushrooms contain antioxidants, which protect the body from damaging free radicals that can cause heart disease and cancer. They also boost the immune system and protect against the ageing process. Mushrooms are the best vegetable source of selenium, an antioxidant that can increase cells' defence systems, thereby improving anti-inflammatory actions and protecting against obesity-related hypertension. Beta glucan, a form of soluble dietary fibre found in mushrooms, is strongly linked to improving cholesterol and boosting heart health. It can also help regulate blood sugar, reducing the risk of type 2 diabetes.
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Dried, canned, and fresh mushrooms
Mushrooms are a nutrient-dense, low-calorie food. One cup of raw mushrooms (approximately 70g) contains 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. They are also a good source of copper, potassium, iron, and B vitamins.
When it comes to choosing between fresh and canned mushrooms, fresh mushrooms offer a slight nutritional advantage. Fresh mushrooms have fewer calories, lower sodium, lower carbohydrates, lower sugar, and higher protein content compared to canned mushrooms. For example, fresh white Canadian mushrooms have 29 calories per 100g serving, while canned mushrooms have 33 calories.
Fresh mushrooms are also a good source of micronutrients, including riboflavin, niacin, copper, pantothenic acid, and selenium. Additionally, they are the only vegetable that naturally contains Vitamin D, which is essential for bone health and immune system support.
Canned mushrooms can be a convenient option and still offer nutritional benefits. They have slightly higher calories, with 33 calories per 100g serving, and provide 2g of protein, 7g of carbohydrates, and 3g of sugar.
When shopping for fresh mushrooms, look for those that are clean and free of blemishes. They can be stored in the refrigerator in an open container for about five days. Fresh mushrooms can be cooked in a variety of ways, including grilling, baking, broiling, sautéing, and roasting. They add texture, flavour, and substance to meals and can be used in sauces, stews, soups, or simply chopped and added to grain or egg dishes.
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Frequently asked questions
There are 70-76 calories in 200g of microwaved white mushrooms.
Raw mushrooms are less calorific than cooked mushrooms. One cup of raw mushrooms (70g) provides 15 calories.
Dried mushrooms tend to have more calories than raw mushrooms because they are more concentrated.
Canned mushrooms are often a little higher in calories than raw mushrooms due to additives.
Yes, mushrooms are high in vitamin D, selenium, B6, copper, potassium, iron, and B vitamins. They are also a good source of fiber, which has many health benefits, including a reduced risk of type 2 diabetes and depression.
