Emily Johnson
Mushrooms are a low-calorie food option, with one cup of raw mushrooms containing just 15 calories. They are also packed with nutrients, including copper, potassium, iron, and B vitamins. The calorie count may vary depending on the type of mushroom and its preparation, such as dried or canned mushrooms, which tend to have slightly higher calorie content. With their diverse culinary applications and health benefits, mushrooms make for a nutritious and delicious addition to various dishes.
| Characteristics | Values |
|---|---|
| Calories in a cup of mushrooms | 15 |
| Weight of a cup of mushrooms | 70g-96g |
| Protein | 2.2g |
| Carbohydrates | 2.3g |
| Fat | 0.2g |
| Vitamins | B, B6, B12, C, D, D2 |
| Minerals | Copper, Iron, Potassium, Selenium |
| Other nutrients | Fiber, Antioxidants, Polyphenols, Polysaccharides, Ergothioneine, Glutathione |
| Health benefits | Improved heart health, Cancer-fighting properties, Cholesterol-lowering, Improved gut health, Lower risk of type 2 diabetes |
| Types | White, Crimini, Portobello, Table, Common, Button, Champignon, Wild |
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What You'll Learn
Raw mushrooms: 1 cup = 15 calories
Mushrooms are a low-calorie food packed with nutrients. One cup (70-96g) of raw mushrooms 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.
Mushrooms are a healthy choice for several reasons. Firstly, they are high in fiber, which has been linked to a lower risk of type 2 diabetes. Secondly, they contain antioxidant compounds that fight oxidative stress and inflammation, contributing to anti-aging and reduced risk of chronic diseases. Thirdly, they are a natural source of vitamin D2, which is essential for bone health. Vitamin D deficiency can lead to osteoporosis, muscle weakness, and an increased risk of fractures.
White mushrooms, the most commonly consumed type, have additional benefits. They have cancer-fighting properties, cholesterol-lowering effects, and improve gut health. They also offer a higher protein content than most vegetables, making them an excellent option for plant-based diets.
It is worth noting that dried mushrooms tend to have more calories and nutrients than raw mushrooms due to their concentrated form. Canned mushrooms may also be higher in calories and sodium due to additives. However, fresh mushrooms are available year-round, with a peak season from April to June in the United States.
In conclusion, raw mushrooms are a nutritious and healthy option, especially when consumed in moderation as part of a balanced diet.
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Dried mushrooms: higher calories than raw
Mushrooms are a low-calorie food, with one cup of raw mushrooms containing just 15 calories. They are also a good source of nutrients, including copper, potassium, iron, and B vitamins. However, it's important to note that dried mushrooms tend to have a higher calorie count than raw mushrooms.
Drying mushrooms results in a more concentrated form of the food, which leads to an increase in both calories and other nutrients. While raw mushrooms are already quite low in calories, the drying process can cause a significant enough increase in concentration to impact the overall calorie count. This means that a cup of dried mushrooms will have a higher calorie content than the same amount of raw mushrooms.
The concentration of nutrients in dried mushrooms is comparable to that of raw mushrooms once they are rehydrated. This means that, in terms of nutritional value, dried mushrooms can offer similar benefits to their raw counterparts when properly prepared. However, it is important to consider the impact of the drying process on the overall calorie content, especially when incorporating dried mushrooms into recipes or as part of a calorie-controlled diet.
The calorie difference between dried and raw mushrooms is worth noting, especially for those mindful of their calorie intake. While the difference in concentration may be minimal in small quantities, it can become more significant when consuming larger amounts. Therefore, it is important to be aware of the potential calorie variation between dried and raw mushrooms to make informed dietary choices.
In conclusion, while mushrooms are generally considered a low-calorie food, the drying process increases the calorie concentration per weight. This results in dried mushrooms having a higher calorie content than raw mushrooms. However, by rehydrating dried mushrooms before consumption, you can still benefit from their comparable nutritional value, including the various vitamins and minerals they offer.
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Canned mushrooms: higher calories and sodium
Mushrooms are a versatile and flavourful fungi that can add depth and richness to a wide range of dishes. They are a low-calorie food, with one cup of raw mushrooms containing just 15 calories. This makes them a great choice for those watching their calorie intake.
However, when it comes to choosing between fresh and canned mushrooms, it's important to note that canned mushrooms are often slightly higher in calories and significantly higher in sodium due to additives. For example, fresh white Canadian mushrooms have 29 calories and 7mg of sodium, while canned mushrooms have 33 calories and 561mg of sodium. This is a notable difference, especially for those on a low-sodium diet or watching their salt intake.
Dried mushrooms also tend to have more calories and other nutrients than raw varieties because they are more concentrated. When rehydrated before cooking or eating, their nutrition profile becomes comparable to raw mushrooms. So, if you're looking for the lowest-calorie option, fresh mushrooms are the way to go.
That being said, both fresh and canned mushrooms can be valuable ingredients in your culinary repertoire. They are a good source of copper, potassium, iron, and B vitamins. Additionally, mushrooms are high in fibre, which has numerous health benefits, including a reduced risk of type 2 diabetes. So, whether you choose fresh or canned, you'll be adding a nutritious and tasty ingredient to your meals.
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White mushrooms: low calories, high protein
White mushrooms are the most cultivated mushrooms in the world. They are low in calories and sugar but high in protein and vitamin D. They are also a source of vitamin B12, which is usually obtained from animal products, making them a great option for those following a plant-based diet.
One cup (70g) of raw mushrooms provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. They are also a good source of copper, B vitamins, potassium, and iron. Mushrooms have a low glycemic index, meaning they are presumed to have little negative effect on blood glucose or insulin response due to their low carbohydrate content.
White mushrooms have a wide range of bioactive compounds that offer several health benefits, including cancer-fighting properties, cholesterol-lowering effects, and improved gut health. They are also believed to have antioxidant properties, which can help combat oxidative stress, contributing to the development of chronic diseases and signs of ageing.
In terms of preparation, both the caps and stems of white mushrooms are edible and can be added to a variety of dishes, including breakfast, snacks, and desserts. They can be stir-fried, scrambled with eggs, or added to an omelette for a healthy breakfast option. They can also be roasted, sautéed, boiled, or powdered and added to baked goods.
When purchasing mushrooms, it is important to note that dried mushrooms tend to have more calories and nutrients than raw varieties because they are more concentrated. Canned mushrooms may also be higher in calories and sodium due to additives. Fresh mushrooms are available year-round, with the peak season in the United States from April to June. Wild mushrooms can be risky to consume unless purchased from a reputable source, as many varieties are toxic.
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Health benefits: vitamins, minerals, antioxidants
Mushrooms are a low-calorie food packed with vitamins, minerals, and antioxidants. They are a good source of copper, potassium, iron, and B vitamins. Mushrooms exposed to ultraviolet light are also a good source of vitamin D, which is important for bone health and immune health. Vitamin D helps the body absorb calcium, maintaining and building strong bones. Cremini mushrooms are an excellent source of zinc, an important nutrient for the immune system and optimal growth in infants and children.
Mushrooms are also a good source of selenium, which can help prevent cell damage in the body. They contain high amounts of vitamin B6, which helps the body form red blood cells. Mushrooms are a rich, low-calorie source of fiber, which has been linked to a lower risk of type 2 diabetes. The polysaccharides in mushrooms also help protect against diabetes by reducing oxidative stress.
Mushrooms are a powerful source of ergothioneine, an amino acid and antioxidant that prevent or slow cellular damage. Studies have shown that eating just 18 grams of mushrooms a day may lower your risk of cancer by as much as 45%. Mushrooms have also been found to have high levels of antioxidant compounds, which can benefit health by fighting oxidative stress and inflammation, contributing to signs of aging and the development of chronic diseases.
In addition, mushrooms are a good source of protein, which is important for maintaining and building muscle mass. They have been shown to have a positive impact on weight loss and can help lower blood pressure. Overall, mushrooms are a nutritious food that can provide various health benefits when consumed as part of a balanced diet.
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Frequently asked questions
There are approximately 120 calories in a pint of mushrooms.
Yes, mushrooms are a low-calorie, high-fiber food choice. They are also a good source of copper, potassium, iron, and B vitamins.
Yes, dried mushrooms tend to have more calories than raw mushrooms because they are more concentrated. Canned mushrooms are also usually higher in calories and significantly higher in sodium due to additives.
Mushrooms have multiple health benefits, including improved heart health, cancer-fighting properties, and cholesterol-lowering effects. They are also a natural source of vitamin D, which is important for healthy bones.
There are approximately 15 calories in a cup of mushrooms (70-96 grams).
