Sarah Brown
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. Different types of mushrooms have varying micro- and macronutrient levels. For example, white mushrooms have slightly more calcium, while shiitake mushrooms are higher in fiber. The calorie count of a medium-sized mushroom can vary depending on the specific variety, but according to one source, a medium mushroom may contain around 2-4 calories.
| Characteristics | Values |
|---|---|
| Calories in one medium mushroom | 2-4 calories each, according to one source. Another source states that chestnut mushrooms are about 5 calories, while "big, meaty" mushrooms are about 10 calories. |
| Calories in 1 cup of mushrooms | 15 calories |
| Macronutrient breakdown | 46% carbs, 11% fat, and 43% protein, according to one source. Another source states that 1 cup of mushrooms contains 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. |
| Vitamin content | Vitamin D, selenium, B6, C, B vitamins, and folate |
| Mineral content | Magnesium, phosphorous, potassium, copper, iron, zinc |
| Antioxidants | Glutathione and ergothioneine |
| Fiber | High in fiber, particularly soluble fiber beta-glucan |
| Glycemic index | Low |
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What You'll Learn
Raw mushrooms: 1 cup contains 15 calories
Mushrooms are a low-calorie food, with one cup of raw mushrooms containing just 15 calories. This makes them an excellent choice for those watching their calorie intake. In addition to being low in calories, mushrooms are also a good source of nutrients. They provide the body with copper, potassium, iron, and B vitamins. They are also a source of fiber, particularly the soluble fiber beta-glucan, and have a low glycemic index, which means they are presumed to have little effect on blood glucose or insulin response.
The calorie count of mushrooms can vary slightly depending on the type and size. For example, chestnut mushrooms are denser and may have slightly more calories than lighter varieties like button mushrooms, which are around 5 calories each. The largest cultivated mushroom, the portabella, can grow up to 6 inches in diameter and will, therefore, contribute more calories to a dish. Dried mushrooms tend to have more calories than fresh ones because they are more concentrated. Rehydrating them before cooking or eating returns their calorie content to a level comparable to fresh mushrooms.
Canned mushrooms, on the other hand, often have slightly higher calories due to additives. It is worth noting that the way mushrooms are prepared and cooked can also impact their calorie content. Cooking methods that involve adding fats or oils, such as frying, will increase the overall calorie count of the dish.
Mushrooms are a versatile ingredient used in diverse cooking styles. They add a savory flavor to recipes and are especially suitable for those watching their sodium intake, as they are naturally low in sodium. When incorporating mushrooms into your diet, it is important to remember that they should be consumed as part of a balanced meal plan that includes a variety of other nutritious foods to ensure adequate nutrient intake.
While the calorie content of a single medium-sized mushroom may vary slightly depending on the variety and other factors, it is generally safe to estimate that a medium-sized mushroom will contribute around 2-5 calories to your diet, making them an excellent choice for a healthy, low-calorie snack or ingredient.
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Chestnut mushrooms: denser, so more calories
Mushrooms are a low-calorie food, providing the body with several nutrients such as copper, potassium, iron, and B vitamins. The number of calories in a mushroom varies depending on its type and size. For example, white mushrooms have slightly more calcium, while shiitake mushrooms have more fibre. In general, most edible mushrooms contain important vitamins and minerals like vitamin C, vitamin B6, magnesium, phosphorus, potassium, copper, folate, and zinc.
Button mushrooms are lighter and have around 5 calories, whereas chestnut mushrooms are denser and contain more calories. Chestnut mushrooms are meaty and full of protein and nutrients, making them a nutritious choice despite their higher calorie content. A medium-sized chestnut mushroom can have around 10 calories, which is still a relatively small amount compared to other foods.
The calorie content of mushrooms also depends on their preparation and cooking methods. Dried mushrooms tend to have more calories and nutrients than raw mushrooms because they are more concentrated. When rehydrated before cooking or consuming, their nutritional profile becomes similar to raw mushrooms. Canned mushrooms, on the other hand, often contain slightly higher calories and significantly more sodium due to added preservatives.
The weight and moisture content of mushrooms can also impact their calorie count. Larger mushrooms may have more calories due to their increased size, and moisture can affect the overall calorie count as well. By squeezing out some of the moisture, the calorie content can be slightly reduced. However, the impact of removing moisture may not be significant, and it is important to consider the overall nutritional benefits that mushrooms provide.
In summary, chestnut mushrooms are denser than other varieties, resulting in a higher calorie content. However, they remain a nutritious and low-calorie food option, providing various essential vitamins and minerals. The specific calorie count may vary based on the size, preparation, and cooking methods, but mushrooms, including chestnut mushrooms, can be a healthy addition to any diet.
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White mushrooms: slightly more calcium
Mushrooms are a low-calorie food, providing the body with several nutrients, including copper, potassium, iron, and B vitamins. A cup of raw mushrooms (70g) contains approximately 15 calories, with 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. This makes them an excellent choice for those managing their weight through calorie control.
While the exact calorie count of a medium mushroom may vary depending on its size and moisture content, they are typically considered low-calorie. One source suggests that medium mushrooms contain around 2-4 calories each. Another source mentions button mushrooms, a variety of white mushrooms, as having approximately 5 calories each.
White mushrooms, including the white button variety, are known for their high antioxidant content, particularly glutathione and ergothioneine. These antioxidants are not commonly found in many plant foods, making white mushrooms a valuable source. Additionally, white mushrooms have been found to contain slightly higher levels of calcium compared to other varieties.
The calcium content in white mushrooms contributes to their overall nutritional profile, which also includes vitamin C, vitamin B6, magnesium, phosphorus, potassium, copper, folate, and zinc. These mushrooms are also a good source of fiber, specifically the soluble fiber beta-glucan. The fiber content in white mushrooms is associated with various health benefits, including a reduced risk of type 2 diabetes.
In summary, white mushrooms stand out among other varieties with their slightly higher calcium content. They also offer a range of additional nutrients and health benefits, making them a nutritious and low-calorie food option. When considering the calorie content of a medium mushroom, it is important to note that size and moisture can lead to slight variations, but overall, mushrooms are a healthy and nutritious addition to any diet.
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Dried mushrooms: more calories than raw mushrooms
Mushrooms are a low-calorie food, with one cup of raw mushrooms providing only 15 calories. However, dried mushrooms tend to have more calories and other nutrients than their raw counterparts. This is because the drying process removes most of the moisture from the mushrooms, making them more calorie-dense per gram.
For example, a 10-gram serving of dried mushrooms typically contains around 40 calories, whereas a 10-gram serving of raw mushrooms would contain less than half that amount. This is because the drying process creates a more concentrated form of the mushrooms, increasing the amount of calories and nutrients per gram.
Dried mushrooms are also a good source of B vitamins, vitamin D (in some varieties), and essential minerals such as potassium, phosphorus, copper, and selenium. They are very low in fat, with most of the fat present being unsaturated, making them a heart-healthy choice. Additionally, they are a valuable source of protein, with a 10-gram serving providing 3 grams of protein.
When comparing dried mushrooms to cooked mushrooms, it's important to consider the number of mushrooms rather than weight or volume. Cooking mushrooms reduces their calorie content and increases their fiber content, but it also reduces their protein content. So, while dried mushrooms may have more calories than raw mushrooms, cooking them can further alter their nutritional profile.
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Canned mushrooms: higher in calories and sodium
When it comes to nutritional value, fresh mushrooms are considered a healthier option than canned mushrooms. Fresh mushrooms have a lower calorie count, with one source stating that 100g of fresh white mushrooms contains 29 calories, while canned mushrooms contain 39 calories.
Fresh mushrooms also have significantly lower sodium levels. For example, 100g of fresh mushrooms contains 7mg of sodium, while canned mushrooms contain 561mg. This difference is particularly notable for those watching their sodium intake or those with specific dietary requirements.
In addition to lower calories and sodium, fresh mushrooms offer other nutritional advantages. They contain less sugar and carbohydrates than canned mushrooms, and they provide higher protein content. Fresh mushrooms are also a good source of valuable micronutrients, including riboflavin, niacin, copper, pantothenic acid, and selenium.
One unique benefit of fresh mushrooms is their natural content of Vitamin D, which is not typically found in vegetables. Vitamin D plays an important role in bone health and immune system support. Therefore, while canned mushrooms are a convenient option and can be used in various dishes, fresh mushrooms offer superior nutritional benefits, especially regarding calorie and sodium content.
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Frequently asked questions
One medium mushroom is estimated to contain between 2 and 10 calories.
Yes, different types of mushrooms have varying calorie counts. For example, chestnut mushrooms are denser than button mushrooms and contain around 5 calories, while a larger button mushroom can contain up to 10 calories.
Raw mushrooms are generally considered to have a higher nutritional value, especially when it comes to vitamin D content. Cooking mushrooms can reduce their vitamin D content, but they still remain a good source of this nutrient.
Yes, mushrooms are an excellent food choice for weight management as they are low in calories and high in fibre, which can aid in weight loss and improve overall health.
