John Miller
Mushrooms are a type of fungi, often categorized as vegetables. They are a low-calorie food, with one cup of raw mushrooms containing just 15 calories. Mushrooms are also packed with micronutrients, including copper, potassium, phosphorus, and iron, and vitamins B and D. They have been shown to have antioxidant, anti-inflammatory, and anticancer properties. Mushrooms can be cooked in a variety of ways, including sautéing, boiling, grilling, and baking, which are lower-calorie options than frying or battering.
| Characteristics | Values |
|---|---|
| Calories | Low, with 1 cup containing 15 calories |
| Vitamins | B, including riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3) |
| Minerals | Copper, potassium, phosphorus, and iron |
| Antioxidants | Ergothioneine and glutathione |
| Protein | 2.2 grams per cup |
| Fat | 0.2 grams per cup |
| Fiber | Small quantities |
| Weight | 100 grams of mushrooms cooked in oil contain 80-95 calories |
| Type | Fungi, often categorized as vegetables |
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What You'll Learn
Mushrooms are low in calories and fat
Mushrooms are a type of fungi, often categorized as vegetables. They are low in calories, with one cup of raw mushrooms containing just 15 calories. This makes them a great food for people watching their weight, as you can eat a lot of them without consuming a lot of calories. They are also low in fat, with one cup of mushrooms containing only 0.2g of fat.
Mushrooms are also a good source of nutrients, including copper, potassium, phosphorus, and iron. They are high in vitamin B, including riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3). These vitamins help increase the utilization of energy from food and the production of red blood cells, which transport oxygen throughout the body. Mushrooms also contain small amounts of protein and fiber.
Some of the healthiest ways to cook mushrooms are sautéing, boiling, grilling, and baking them, as these methods preserve nutrients better than frying or boiling. Grilled or microwaved mushrooms have been shown to retain their nutrients better and exhibit higher antioxidant activity than fried or boiled mushrooms.
Mushrooms grown in natural sunlight are also rich in vitamin D. Consuming just 3 ounces of ultraviolet-B-exposed mushrooms can help meet the daily requirement of vitamin D. Vitamin D is important for bone health, and mushrooms are a good source of it.
Overall, mushrooms are a nutritious, low-calorie, and low-fat food that can be a great addition to a healthy diet.
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They are high in protein and vitamins
Mushrooms are a good source of protein and vitamins, offering a range of health benefits. They are a complete protein source, containing all nine essential amino acids, and are especially high in vitamin B, including riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3). These vitamins increase the utilization of energy from food and the production of red blood cells, which transport oxygen throughout the body.
Oyster mushrooms have the highest niacin content at 31% of the daily intake. Mushrooms also contain small amounts of vitamin C, which is an antioxidant that supports a healthy immune system. They are one of the few non-animal sources of vitamin D, which is important for bone health. Mushrooms exposed to sunlight or ultraviolet-B light during their growth phase contain higher levels of vitamin D.
In addition to vitamins and protein, mushrooms contain dietary fiber, minerals, and antioxidants. They are low in calories, fat, sodium, and cholesterol, making them a healthy and nutritious food option.
When it comes to cooking mushrooms, grilling and microwaving are recommended as they preserve nutrients better than frying or boiling, which can reduce antioxidant activity.
With their high protein and vitamin content, mushrooms are a nutritious and sustainable alternative to animal-based proteins, offering economic and environmental advantages. They are also versatile and can be used in a variety of dishes, making them a tasty and healthy addition to any meal.
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Cooking methods affect nutritional value
Mushrooms are a great source of nutrients and are often touted for their health benefits. They are low in calories and fat but contain small quantities of fibre and other minerals. They are also rich in nutrients and vitamin D, which has been shown to have antioxidant, anti-inflammatory, and anticancer properties.
Cooking methods can affect the nutritional value of mushrooms. For example, frying and boiling mushrooms can cause a loss of proteins and antioxidants. This is likely due to the leaching of soluble substances in the water or oil, which can significantly reduce the nutritional value of the mushrooms. Boiling mushrooms in high-temperature water can also cause water-soluble nutrients like B vitamins and potassium to escape into the cooking water.
On the other hand, grilling and microwaving mushrooms have been found to preserve nutrients better than frying or boiling. Microwaving has been shown to increase the protein and carbohydrate content of mushrooms while decreasing phenolics and lipids. Grilling or microwaving mushrooms can also increase their polyphenol and antioxidant activity without significant losses in nutritional value. Therefore, these cooking methods are recommended for retaining the nutritional content of mushrooms.
Additionally, sautéing mushrooms quickly over high heat or simmering them over low heat, such as in soups, are also ideal cooking methods for preserving their nutrients. When it comes to the healthiest ways to cook mushrooms, grilling and microwaving are recommended, while frying or coating them in batter are less favourable options.
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Canned mushrooms have more calories
Mushrooms are a type of fungi often categorized as vegetables. They are low in calories and fat but contain small quantities of fibre and other minerals. A cup of raw mushrooms contains just 15 calories, making them a low-calorie food. They are also packed with micronutrients, including copper, potassium, phosphorus, and iron.
However, canned mushrooms are often slightly higher in calories than fresh mushrooms due to additives. While fresh mushrooms are available year-round, canned mushrooms can be purchased at any time of year. The canning process may also increase the sodium content of mushrooms, so it is important to be aware of this when choosing canned mushrooms as a snack or ingredient.
The number of calories in a small mushroom can vary depending on the type of mushroom and its preparation. For example, chestnut mushrooms are denser than button mushrooms, which are about 5 calories each. Cooking methods can also affect the calorie content and nutritional value of mushrooms. Grilling or microwaving mushrooms preserve nutrients better than frying or boiling, which can reduce antioxidant activity.
When it comes to weight loss, mushrooms are a great option as they are high-volume and low in calories. They can be added to meals to increase the volume of food without significantly increasing the calorie count. Additionally, mushrooms are a good source of protein, with 2.2 grams per cup, making them a suitable meat alternative for vegans and vegetarians.
Overall, while mushrooms are typically low in calories, canned mushrooms may have slightly more calories due to additives and processing. It is important to consider the nutritional content of canned mushrooms when incorporating them into a balanced diet.
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Fresh mushrooms are available all year
Mushrooms are a great, healthy option to add to your meals. They are low in calories and fat but contain small quantities of fibre and other minerals. They are also rich in nutrients and vitamin D. The vitamin D content in mushrooms is higher if they have been grown in natural sunlight.
There are thousands of types of mushrooms, and many of these are available all year. For example, oyster mushrooms are available all year round and have a slightly chewy texture. They are soft with a bittersweet aroma reminiscent of anise. Black trumpet mushrooms are also available all year and have a sweet, woodsy aroma. They are soft yet chewy, with a rich, nutty and smoky taste.
Chanterelle mushrooms are available all year, but they are at their peak during the fall. They range from pale white to brilliant orange-yellow and have a subtle apricot aroma. Their nutty flavour is well-suited to roasted dishes, such as a smoky mushroom gratin, but they are also delicious sautéed and served over toasted bread.
White button mushrooms, criminis, and portobellos are the same mushroom. When portobellos are young and small, they are called criminis, and when they are even younger and smaller, they are called white button mushrooms. When they are mature, they have a dark brown cap that can be as wide as the palm of an adult hand.
When adding mushrooms to your meals, it is important to note that the healthiest ways to cook them are sautéing, boiling, grilling, and baking, as opposed to frying or coating them in batter. Grilling or microwaving mushrooms also preserves their nutrients better than frying or boiling.
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Frequently asked questions
A cup of raw mushrooms contains 15 calories, making them a low-calorie food.
Cooked mushrooms retain their low-calorie content, with 100 grams of cooked mushrooms containing 80-95 calories.
Mushrooms are rich in nutrients, vitamins, and minerals, including copper, potassium, iron, and B vitamins. They are also a source of protein and fibre.
