Sarah Brown
Mushrooms are a nutritious food that provides the body with several vitamins and minerals. They are a good source of copper, B vitamins, potassium, and iron. One cup of raw white mushrooms contains 15 calories, 2.2 grams of protein, 2.3 grams of carbohydrates, and 0.2 grams of fat. The amount of carbohydrates in mushrooms varies slightly by species, but overall, mushrooms contain whole carbs that come primarily from fiber. White button mushrooms, for example, contain 3.1 grams of carbohydrates per cup, while oyster mushrooms contain 9.52 grams, portabella mushrooms contain 4.26 grams, and shiitake mushrooms contain 1.3 grams per piece.
| Characteristics | Values |
|---|---|
| Carbohydrates in 1 cup of raw white mushrooms | 2.3 grams |
| Calories in 1 cup of raw white mushrooms | 15 |
| Protein in 1 cup of raw white mushrooms | 2.2 grams |
| Fat in 1 cup of raw white mushrooms | 0.2 grams |
| Vitamins | Vitamin C, Vitamin B6, Vitamin D, Selenium |
| Minerals | Magnesium, Phosphorous, Potassium, Copper, Folate, Zinc, Iron |
| Antioxidants | Glutathione, Ergothioneine |
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What You'll Learn
A cup of raw white mushrooms contains 2.3g of carbohydrates
White mushrooms, in particular, have a slightly higher calcium content compared to other varieties. They also contain important vitamins and minerals like vitamin C, vitamin B6, magnesium, phosphorus, copper, folate, and zinc. Mushrooms are also a good source of vitamin D, with some varieties, such as white button mushrooms, being high in the antioxidants glutathione and ergothioneine. These antioxidants are not commonly found in many plant foods, making mushrooms a valuable source.
The macro-nutrient breakdown of white mushrooms is approximately 46% carbohydrates, 11% fat, and 43% protein. This makes them a well-balanced food in terms of their macro-nutrient composition. Furthermore, mushrooms are low in calories, with a cup of raw white mushrooms containing only 15 calories. This makes them a suitable food choice for those watching their calorie intake or following a calorie-controlled diet.
The carbohydrate content of mushrooms can vary slightly depending on their preparation and cooking methods. For example, dried mushrooms tend to have a higher calorie and nutrient content per gram compared to raw mushrooms due to their concentrated state. However, when rehydrated before cooking or consuming, their nutritional profile becomes comparable to that of raw mushrooms. On the other hand, canned mushrooms are often higher in calories and sodium due to additives.
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White mushrooms are a good source of vitamin D
A cup of raw white mushrooms contains 2.3g of total carbohydrates, 1.6g net carbs, 0.2g fat, 2.2g protein, and 15 calories.
Fresh button mushrooms, when exposed to midday sunlight for 15-120 minutes, can produce vitamin D2 levels exceeding 10 μg/100 g, which is close to the daily requirement of vitamin D recommended in many countries. This makes mushrooms an excellent source of vitamin D, especially for vegans and vegetarians, as they are the only non-animal food product with substantial amounts of bioavailable vitamin D.
However, it is important to note that commonly sold retail fresh button mushrooms are grown in the dark and are only exposed to fluorescent lights during picking, which emit little to no UV radiation. As a result, their vitamin D2 content is typically reported to be less than 1 μg/100 g, which is considered a negligible amount. Therefore, it is recommended to choose mushrooms that have been exposed to UV light or sunlight to ensure a good source of vitamin D.
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They are also high in selenium and B6
A cup of sliced raw white mushrooms contains 2.3 g of total carbohydrates, 1.6 g of net carbohydrates, and 15 calories.
Mushrooms are a nutritious food, packed with vitamins, minerals, and antioxidants. They are also a source of selenium and B6. Selenium is an essential mineral that plays a vital role in preventing cell damage in our bodies. It also helps to maintain a healthy immune system. Portobello mushrooms, for example, are a good source of selenium, providing about 13 mcg. The amount of selenium in mushrooms can vary depending on the type of mushroom and the soil in which they are grown.
Vitamin B6, also found in mushrooms, is crucial for the formation of red blood cells. It works alongside selenium to ensure a robust immune system.
The presence of selenium and B6 in mushrooms, along with their other nutrients, makes them a valuable addition to a healthy diet. They are versatile and can be easily incorporated into various recipes, enhancing both the taste and nutritional profile of meals.
It is worth noting that individual nutritional goals may vary, and consulting a doctor is advisable to determine specific dietary needs.
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White mushrooms contain antioxidants glutathione and ergothioneine
A cup of raw white mushrooms contains 2.3 g of total carbohydrates, 1.6 g of net carbs, and 15 calories. White mushrooms are also a rich source of antioxidants, specifically glutathione and ergothioneine.
Mushrooms have long been regarded as a low-calorie, low-fat food with little nutritional value. However, recent research has shed light on the nutritional benefits of mushrooms, including their role in preventing and treating chronic diseases. They are an excellent source of nutrients such as riboflavin, selenium, copper, potassium, and B vitamins. Additionally, mushrooms are a good source of dietary fibre, chitin, and β-glucans, which are key constituents of the fungal cell wall.
Ergothioneine, a unique sulfur-containing amino acid, was first identified in 1909 during the investigation of the Ergot fungus Claviceps purpurea. It is produced only by fungi, some cyanobacteria, and mycobacteria. Ergothioneine is found throughout the human body, with the highest concentrations in red blood cells, the liver, kidneys, and semen. This antioxidant has been shown to protect neuronal cells from oxidative damage and has received media attention for its neuroprotective potential.
Glutathione, another antioxidant found in mushrooms, varies in levels across different mushroom species. While ergothioneine levels range from 0.15 to 7.27 mg/gdw, glutathione levels can be even higher, ranging from 0.11 to 2.41 mg/gdw. Both antioxidants are more concentrated in pileus tissues than in stipe tissues in selected mushroom species. The Agaricus bisporus mushroom, for instance, contains higher levels of both ergothioneine and glutathione during the third cropping flush compared to the first flush, possibly due to increased oxidative stress.
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They are a low-calorie food option
Mushrooms are a low-calorie food option, making them a healthy and nutritious choice. A cup of raw white mushrooms contains around 15 calories, with a macronutrient breakdown of 46% carbohydrates, 11% fat, and 43% protein. This equates to 2.3 grams of carbohydrates, 0.2 grams of fat, and 2.2 grams of protein.
The calorie content can vary slightly depending on the type of mushroom and its preparation. For example, dried mushrooms tend to have a higher calorie content than raw mushrooms due to their concentrated form. Similarly, canned mushrooms may have a slightly higher calorie count and are significantly higher in sodium due to additives.
White mushrooms, in particular, offer a good source of calcium. They also contain important vitamins and minerals such as vitamin C, vitamin B6, selenium, magnesium, phosphorus, potassium, copper, folate, and zinc. Some mushrooms, like porcini and white button mushrooms, are also high in the antioxidants glutathione and ergothioneine, which are not commonly found in many plant foods.
The low-calorie nature of mushrooms, combined with their nutritional benefits, makes them an attractive option for those conscious of their calorie intake. They are versatile in cooking and can be used in a variety of dishes, adding a savory flavor while providing a good source of fiber, particularly the soluble fiber beta-glucan.
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Frequently asked questions
There are 2.3 grams of carbohydrates in a cup of raw white mushrooms.
A cup of raw white mushrooms contains 15 calories.
A cup of raw white mushrooms contains 46% carbs, 11% fat, and 43% protein.
No, carbohydrates are not an essential nutrient for human health. The body does not require carbs to function and can use ketones from fat for energy.
Other sources of whole carbs include vegetables, whole fruit, whole grains, legumes, and potatoes.
