Michael Davis
Mushrooms are a great source of nutrients and vitamins, and are often touted for their health benefits. But how many carbs and calories are in fresh mushrooms? Well, it depends on the type of mushroom and how it's cooked. White mushrooms, for example, contain 21 calories per cup when raw, and 46% carbs. When cooked, a 0.5 cup of mushrooms contains 22 calories, 4.1g of total carbs, and 1.7g of net carbs. Shiitake mushrooms, on the other hand, contain 1.3g of total carbs per 19g piece. Mushrooms are also rich in vitamins B and D, and have been shown to have antioxidant, anti-inflammatory, and anticancer properties.
| Characteristics | Values |
|---|---|
| Calories | 21 calories per cup (raw white mushrooms) or 80-95 calories per 100g |
| Carbohydrates | 46% of macronutrient content; 4.1g total carbs per 0.5 cup |
| Fats | 11% of macronutrient content; 11% of total calories from fat |
| Proteins | 43% of macronutrient content; 1.7g per 0.5 cup |
| Vitamins | Rich in vitamin B (B1, B2, B3, B5, B9) and vitamin D |
| Minerals | Contains glutamate ribonucleotides |
| Antioxidants | Ergothioneine, glutathione, polysaccharides, indoles, polyphenols, carotenoids |
| Fiber | Contains small quantities of fiber |
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What You'll Learn
Fresh mushrooms are low in calories and fat
The macronutrient breakdown of a cup of raw white mushrooms is 46% carbohydrates, 11% fat, and 43% protein. Carbohydrates, or carbs, are one of the three primary macronutrients, along with fat and protein. They provide energy and can be classified as either "whole" or "refined". Whole carbs, found in foods like vegetables, whole grains, and mushrooms, are unprocessed and retain their natural fiber content. On the other hand, refined carbs have been processed and stripped of their natural fiber, as seen in white pasta, bread, and rice.
Mushrooms are particularly rich in fiber, vitamins, and minerals. They contain glutamate ribonucleotides, which add an umami flavor similar to salt but without negatively affecting blood pressure and cholesterol levels. This makes mushrooms a tasty and healthy substitute for salt in recipes. Mushrooms are also a source of ergothioneine and glutathione, two antioxidants that offer protection against free radical damage and may help reduce the risk of neurological diseases such as Parkinson's and Alzheimer's.
In addition to their nutritional benefits, mushrooms have medicinal properties and have been consumed for their flavor and therapeutic effects. They are rich in vitamin B, including riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin (B3). These vitamins help increase energy utilization from food and stimulate red blood cell production for oxygen transport throughout the body. Mushrooms are also a good source of vitamin D, which is essential for bone health. Consuming just 3 ounces of ultraviolet-B-exposed mushrooms can help meet your daily vitamin D requirement.
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Carbohydrates are one of three primary macronutrients
Carbohydrates, or carbs, are one of three primary macronutrients, along with protein and fat. They are essential nutrients, meaning that the body either cannot make them or cannot produce enough of them. As such, they must be obtained from food sources.
Carbs are the body's primary fuel and are the main source of energy. They provide energy for the muscles and the central nervous system during movement and exercise. The United States Department of Agriculture (USDA) recommends that adults consume at least 130 grams of carbohydrates per day. This is the recommended dietary allowance (RDA) and is the amount necessary to provide the brain with sufficient glucose. Current guidelines also suggest that 45% to 65% of your daily calories should come from carbohydrates. However, individual needs may vary, and it is important to eat a balanced diet with a variety of foods to ensure adequate intake of all three macronutrients.
Mushrooms are a food that contains all three macronutrients. A cup of raw white mushrooms contains 21 calories, with a macronutrient breakdown of 46% carbs, 11% fat, and 43% protein. When cooked from fresh, half a cup of mushrooms contains 22 calories, 4.1 grams of total carbs, 1.7 grams of net carbs, 0.4 grams of fat, and 1.7 grams of protein.
Carbs are primarily found in grains, fruits, beans, and starchy vegetables. Whole grains, rice, and pasta are good sources of complex carbohydrates. Fruits and vegetables are also important components of a balanced diet, and they can help ensure a good variety of foods and adequate intake of all macronutrients.
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Mushrooms are rich in vitamins and minerals
Mushrooms are a great addition to any diet as they are low in calories and fat and pack a nutritional punch. They are a good source of vitamins, minerals, and antioxidants, which can help to prevent several health conditions when consumed as part of a nutritionally balanced diet. For example, mushrooms are the only vegan, non-fortified dietary source of vitamin D, which is important for bone and immune health. The amount of vitamin D in mushrooms varies depending on how long they are exposed to UV light. Fresh wild mushrooms like chanterelles and morels can contain up to 1200 IU of vitamin D per 3.5-ounce serving, while mushrooms grown in dark conditions like white button, shiitake, and oyster mushrooms contain less than 40 IU. However, button mushrooms exposed to sunlight or treated with UV lamps can produce higher amounts of vitamin D.
Mushrooms also contain other vitamins and minerals, such as selenium, vitamin B6, thiamine, riboflavin, B12, and potassium. Selenium helps prevent cell damage, vitamin B6 helps our bodies form red blood cells, and potassium is known for reducing the negative impact of sodium on the body and lessening the tension in blood vessels, potentially helping to lower blood pressure. Additionally, mushrooms have a low level of sodium, so using them in recipes can help reduce sodium intake.
Some species of mushrooms, like lion's mane, are especially beneficial for brain health, while reishi mushrooms are known for boosting the immune system and shrinking tumors. Chaga mushrooms may also provide health benefits, such as lowering blood pressure and preventing cancer. Overall, mushrooms have long been recognized as an important part of a healthy diet and can be eaten raw or cooked, added to various recipes, or even sprinkled over meals to add texture and flavor.
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Mushrooms contain glutamate ribonucleotides
A cup of raw white mushrooms contains 21 calories, with a macronutrient breakdown of 46% carbs, 11% fat, and 43% protein. Cooked mushrooms have slightly fewer calories, with half a cup containing 22 calories.
The amount of glutamate in mushrooms varies depending on the type of mushroom. Dried shiitake mushrooms contain a high amount of glutamate, with 1,060 milligrams per 100 grams, while white button mushrooms contain significantly less, with 180 milligrams per 100 grams. It is recommended that those trying to eliminate glutamate from their diets should avoid mushrooms altogether, as most foods contain glutamate to some degree, making it challenging to eliminate completely.
Some studies have examined the safety of regularly consuming dietary glutamate, with conflicting results. While some studies suggest that it is safe, as it is commonly found in some traditional diets, others have found that it can cause adverse effects such as headaches, increased pain sensitivity, and short-term spikes in blood pressure levels. As a result, people with high blood pressure may need to avoid excessive MSG in their diets. To reduce MSG consumption, it is important to read nutrition labels and be aware that processed foods may contain MSG listed under different names, such as monosodium glutamate or flavour enhancers.
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Grilling or microwaving mushrooms preserves nutrients
Mushrooms are a valuable health food, containing dietary fibre and a good amount of protein (20-30% of dry matter), including most of the essential amino acids. They are also a good source of vitamins (B1, B2, B12, C, D, and E) and minerals such as zinc and selenium. In terms of macronutrients, a cup of raw white mushrooms contains 21 calories, with a breakdown of 46% carbs, 11% fat, and 43% protein. Cooked mushrooms contain 22 calories per 0.5 cups, with 4.1g total carbs, 1.7g net carbs, 0.4g fat, and 1.7g protein.
When it comes to cooking methods, grilling or microwaving mushrooms is the best way to preserve their nutrients. A study by Spanish researchers analysed the antioxidant activity and proximate composition of four cultivated mushroom species: Agaricus bisporus (white button mushroom), Lentinula edodes (shiitake), Pleurotus ostreatus (oyster mushroom), and Pleurotus eryngii (king oyster mushroom). The results showed that microwaving and grilling were the best cooking methods to maintain the nutritional profile of mushrooms. These cooking methods significantly increase the levels of antioxidants, which protect cells against diseases.
The study also found that adding a small amount of oil, especially olive oil, when grilling mushrooms can enhance their nutritional value without significantly increasing their calorie content. This is because the fatty acid profile of the final preparation is improved without a substantial rise in calories.
In contrast, other cooking methods like boiling and frying can lead to more severe losses in protein, carbohydrates, and antioxidant compounds. This is because the nutrients leach out into the cooking water or are broken down at high temperatures. Therefore, to preserve the nutritional properties of mushrooms, it is recommended to grill or microwave them, with a small amount of oil if desired.
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Frequently asked questions
Fresh mushrooms are low in calories. A cup of raw white mushrooms contains 21 calories. 100 grams of mushrooms contain 80-95 calories.
A single shiitake mushroom weighing 19 grams contains 1.3 grams of total carbs. A half cup of cooked fresh mushrooms contains 4.1 grams of total carbs.
Yes, mushrooms are rich in nutrients and vitamin D. They have antioxidant, anti-inflammatory, and anticancer properties.
