Laura Smith
Mushrooms are a low-calorie food packed with micronutrients, vitamins, fiber, protein, and minerals. They are a good source of copper, potassium, phosphorus, iron, and B vitamins. The calorie count of mushrooms depends on the type of mushroom, its origin, and how it is cooked. For example, 100 grams of lion's mane mushrooms contain 24 calories, while a cup of raw, sliced oyster mushrooms contains 28 calories.
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What You'll Learn
Calorie content varies by mushroom type
Mushrooms are a low-calorie food, providing several nutrients such as copper, potassium, iron, and B vitamins. They are also a source of antioxidants and vitamins. The calorie content of mushrooms varies depending on the type of mushroom, the method of preparation, and the cooking technique.
For instance, 100 grams of cooked mushrooms contain 80-95 calories. In comparison, 100 grams of lion's mane mushrooms contain only 24 calories. Similarly, a cup of raw, sliced oyster mushrooms has 28 calories, while a cup of grilled portobellos has 35 calories. The calorie content of cooked mushrooms may vary depending on the cooking method, with frying and boiling resulting in a higher loss of nutrients compared to grilling or microwaving.
The nutritional profiles of different types of mushrooms also vary. For example, white button mushrooms and porcini mushrooms are high in the antioxidants glutathione and ergothioneine, which are not commonly found in plant foods. Chaga mushrooms are known for their potential health benefits, including lowering blood pressure and preventing cancer.
In addition to their nutritional content, mushrooms are a good source of vitamin D, especially when exposed to UV light during their growth phase. This makes them beneficial for bone health. Overall, mushrooms are a healthy and nutritious food choice, offering a range of health benefits due to their low-calorie content and abundance of nutrients.
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Cooking methods affect calories
Mushrooms are a low-calorie food packed with micronutrients, including copper, potassium, phosphorus, and iron. They also contain vitamins B3 and B5, which assist in energy release from macronutrients.
Cooking methods can affect the nutritional content and calorie count of mushrooms. According to researchers from the Mushroom Technological Research Center, grilling and microwaving mushrooms are the best ways to preserve their nutrients. These cooking methods cause a significant increase in polyphenol and antioxidant activity without any significant loss in nutritional value.
On the other hand, frying and boiling mushrooms can lead to severe losses in protein and antioxidant compounds. This is due to the leaching of soluble substances in the water or oil, which reduces their nutritional value.
Dried mushrooms tend to have more calories and nutrients than raw mushrooms because they are more concentrated. When rehydrated, their nutritional profile becomes comparable to raw mushrooms. Canned mushrooms are often higher in calories and sodium due to additives.
To maximize the nutritional benefits of mushrooms, it is recommended to grill or microwave them rather than fry or boil them.
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Mushrooms are low-calorie
Mushrooms are low in calories and fat, but they contain small quantities of fibre and other minerals. The calorie count of mushrooms varies depending on the type of mushroom, its preparation, and how it is cooked.
A cup of raw mushrooms, weighing around 70 grams, contains 15 calories. Six large raw white mushrooms, weighing around 25 grams each, will have a total of 24 calories. Cooking these six white mushrooms reduces their calorie content to 20.
Dried mushrooms tend to have more calories than raw mushrooms because they are more concentrated. When rehydrated, their nutritional value is comparable to that of raw mushrooms. Canned mushrooms are often higher in calories and significantly higher in sodium due to additives.
Cooking mushrooms can reduce their calorie content and increase their fibre content. For example, six raw white mushrooms contain 2.1 grams of sugar, but cooking them reduces the sugar content to 1.7 grams. However, cooking mushrooms can also reduce their nutritional value, especially when boiled or fried. Grilling or microwaving mushrooms preserves their nutrients better than these methods.
Mushrooms are a good source of copper, potassium, iron, and B vitamins. They also contain small amounts of vitamin A and vitamin C.
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Nutritional value
Mushrooms are a low-calorie food, with 100 grams of cooked mushrooms containing 80-95 calories. A cup of raw mushrooms (70 grams) contains 15 calories, while 100 grams of lion's mane mushrooms contain 24 calories. The calorie content of mushrooms can vary depending on the type and preparation method. For example, a cup of grilled portobello mushrooms has 35 calories, while a cup of cooked shiitake mushrooms has 81 calories.
Mushrooms are a good source of micronutrients, including copper, potassium, phosphorus, and iron. Copper assists in energy production and iron utilization, while potassium is important for maintaining fluid and electrolyte balance, proper nerve and muscle conduction, and may help lower blood pressure. Iron is essential for the synthesis of hemoglobin, DNA, amino acids, neurotransmitters, and certain hormones. Mushrooms also contain small amounts of protein, with 2.2-2.9 grams per cup, and modest amounts of fat, most of which is polyunsaturated.
Mushrooms are rich in B vitamins, including thiamine (B1), riboflavin (B2), niacin (B3), pantothenic acid (B5), B6, and B12. B vitamins assist in energy release from carbohydrates, protein, and fat, and the production of red blood cells. Mushrooms also contain folate (B9), which is important for optimal growth in infants and children. Additionally, mushrooms are a source of vitamin D, especially when exposed to ultraviolet light. Vitamin D is important for bone health and immune function.
Mushrooms contain a range of antioxidants, including ergothioneine and glutathione, which have anti-inflammatory, antioxidant, and anticancer properties. These antioxidants may help protect against neurological diseases, cognitive decline, and chronic conditions such as heart disease and cancer. The antioxidants also have skin health benefits, helping to reduce signs of aging by protecting bodily tissues from free radical damage.
Mushrooms are also a source of fiber, particularly the soluble fiber beta-glucan, which is beneficial for maintaining a healthy gut. The nutritional profiles of mushrooms can vary between types, with some being toxic to humans, so it is important to properly identify mushrooms before consumption. Cooking methods can also affect the nutrient content, with grilling and microwaving preserving nutrients better than frying or boiling.
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Health benefits
252 grams of mushrooms contain 60 to 72 calories, depending on the type of mushroom and whether they are cooked or raw. For example, 100 grams of lion's mane mushrooms contain 24 calories, while 100 grams of cooked mushrooms contain 80 to 95 calories.
Mushrooms are not only low in calories, but they also offer a plethora of health benefits. Here are some reasons why you should include mushrooms in your diet:
Rich in Vitamins and Minerals
Mushrooms are packed with essential vitamins and minerals, including copper, potassium, phosphorus, iron, selenium, vitamin D, vitamin B6, and vitamin B. These nutrients play vital roles in maintaining a healthy body, from energy production and immune function to the formation of red blood cells.
Antioxidant and Anti-inflammatory Properties
Mushrooms are a rich source of antioxidants, including ergothioneine and glutathione. These antioxidants help protect cells from damage, reduce inflammation, and may contribute to slowing down the signs of aging. The anti-inflammatory effects of mushrooms have been linked to improved immune system efficiency.
Cancer Prevention
Studies suggest that consuming mushrooms may reduce the risk of cancer by up to 45%. A review of 17 cancer studies found that eating just 18 grams of mushrooms daily may lower cancer risk significantly. Mushrooms are also being used in cancer treatment, with Japanese patients receiving a reishi mushroom-based drug as part of their cancer treatment regimen.
Cognitive Health
Consuming mushrooms regularly may help reduce the risk of cognitive decline and protect against neurodegenerative diseases. Research suggests that eating two cups of mushrooms weekly can cut the risk of developing mild cognitive impairment in half. Exotic mushroom varieties like cordyceps, turkey tail, and lion's mane may offer additional brain-boosting benefits due to their higher bioactive nutrient content.
Heart Health
Mushrooms are low in sodium and rich in heart-healthy compounds, helping to prevent plaque buildup on arterial walls. They also contain polysaccharides, which promote the growth of healthy bacteria in the gut and support overall cardiovascular health.
Weight Loss
Mushrooms are low in calories and can be a great substitute for red meat in recipes. They help minimize calorie intake, fat, and cholesterol. Studies have found that mushrooms, in combination with exercise and lifestyle changes, can positively impact weight loss and protect against obesity-related hypertension.
Bone Health
Mushrooms exposed to ultraviolet-B light or sunshine during their growth are rich in vitamin D, which is essential for bone health. Consuming ultraviolet-B labeled mushrooms can help meet the daily requirement of vitamin D, aiding in the absorption of calcium and maintaining strong bones.
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Frequently asked questions
There are about 63-220.8 calories in 252 grams of mushrooms, depending on the type of mushroom and whether they are cooked or raw.
Mushrooms are low in calories and fat but contain fibre, protein, vitamins, minerals and antioxidants. They are also a good source of copper, potassium, phosphorus, and iron.
Grilling or microwaving mushrooms preserves their nutrients better than frying or boiling.
Raw mushrooms may be safe to eat, but cooking them before consumption is recommended due to potential taste and toxicity issues.
Some common edible mushrooms include oyster, portobello, button, shiitake, and lion's mane.
