Laura Smith
White mushrooms, also known as table, common, button, or champignon mushrooms, are a popular ingredient in many dishes. They have a mild flavor and a smooth cap, and are enjoyed by people around the world. With a high protein content and low-calorie count, white mushrooms also offer various health benefits due to their rich bioactive compounds. But how many carbohydrates do they contain?
| Characteristics | Values |
|---|---|
| Carbohydrates | 2.3g total carbs, 1.6g net carbs |
| Calories | 15 |
| Protein | 2.2g |
| Fat | 0.2g |
| Vitamins | B12, B3, B5, B6, C, D2, and folate |
| Minerals | Copper, potassium, iron, magnesium, phosphorous, zinc |
| Antioxidants | Glutathione, ergothioneine, polyphenols, polysaccharides, selenium, vitamin C |
| Other compounds | Niacin, pantothenic acid |
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What You'll Learn
White mushrooms are low in calories and carbs
White mushrooms, also known as table, common, button, or champignon mushrooms, are low in both calories and carbohydrates. They have a small stem and a smooth cap, and their mild flavour pairs well with many dishes. They are incredibly popular in the United States and other countries.
White mushrooms are a nutritious food choice, offering a range of health benefits. They are rich in bioactive compounds, which may protect against cancer and heart disease, as well as improve blood sugar control and gut health. They are also a source of vitamin B12 and have high protein and fibre content. The antioxidant compounds in white mushrooms, including polyphenols, polysaccharides, glutathione, selenium, and vitamin C, contribute to their potential health benefits.
In terms of carbohydrate content, one cup (96 grams) of raw white mushrooms contains approximately 2.3 grams of total carbohydrates and 1.6 grams of net carbs. This makes them a low-carbohydrate food option, especially considering that most people consume less than a full cup at one time. Additionally, white mushrooms are low in calories, with one cup containing only 15 calories.
The versatility of white mushrooms allows them to be enjoyed in various dishes, including breakfast, snacks, and desserts. They can be found fresh, frozen, canned, dried, or powdered, each form offering different nutritional profiles. For example, dried mushrooms have a higher concentration of calories and nutrients compared to raw mushrooms, while canned mushrooms may have slightly higher calorie and sodium content due to additives. Overall, white mushrooms are a nutritious and delicious addition to any meal, providing numerous health benefits while being low in both calories and carbohydrates.
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They are rich in protein and vitamins
White cap mushrooms are a nutrient-dense food, packing plenty of nutritional value and health-enhancing properties into a low-calorie package. They are a good source of protein and contain more protein than most vegetables, making them a helpful supplement in meals. White mushrooms are also a good source of riboflavin, niacin, and pantothenic acid, which help provide energy by breaking down fats, proteins, and carbohydrates. They are also a good source of potassium, which helps control blood pressure.
White mushrooms are also rich in vitamins, including vitamin B12, vitamin D2, and vitamin C. Vitamin B12 is typically found in animal-based foods, making white mushrooms a valuable nutrient source for those following a vegetarian or plant-based diet. Vitamin D2 is produced due to exposure to UV light or sunlight, and white mushrooms are a natural, non-animal source of this vitamin. Vitamin C acts as an antioxidant, helping to combat the harmful effects of oxidative stress, which can lead to cellular damage and an increased risk of developing heart disease and certain cancers.
White mushrooms also contain other beneficial antioxidants, including ergothioneine and glutathione, which have been linked to cancer prevention and lowering the risk of cardiovascular disease. These antioxidants help fight oxidation, preventing or delaying cell damage. Additionally, white mushrooms provide phosphorus and copper, which are important for skeletal health. Phosphorus contributes to bone density, while copper helps make collagen, a protein that keeps bones from becoming brittle.
The versatility of white mushrooms makes them a great addition to many dishes. They can be enjoyed fresh, frozen, canned, dried, or powdered, and both the caps and stems are edible. They can be cooked or eaten raw, adding a meaty texture and flavour to meals. White mushrooms are a popular and nutritious food, offering a range of health benefits due to their rich vitamin and protein content.
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They have bioactive compounds with health benefits
White mushrooms, scientifically known as Agaricus bisporus, are among the most widely cultivated mushrooms worldwide. They are characterised by their small stems and smooth caps, and they can be enjoyed in a variety of dishes, both cooked and raw. In addition to being low in calories, sugar and carbohydrates, white mushrooms offer a plethora of health benefits due to their bioactive compounds.
Firstly, white mushrooms are rich in polysaccharides, which have been shown to have potent anticancer effects. One specific type of polysaccharide, beta glucan, stimulates the immune system to activate macrophages and natural killer cells, protecting the body from harmful organisms and diseases, including cancer. The polysaccharides in white mushrooms also act as prebiotics, providing food for beneficial gut bacteria and improving gut health.
Secondly, white mushrooms contain high levels of the antioxidants ergothioneine and glutathione. These compounds help to eliminate potentially harmful foreign substances from the body and combat the effects of oxidative stress, which can lead to cellular damage, accelerated ageing, and an increased risk of heart disease and certain cancers. The main phenolic compounds in white mushrooms, flavonoids and phenolic acids, also contribute to their antioxidant properties.
Thirdly, white mushrooms have cholesterol-lowering effects. Beta-glucan, a soluble fibre, forms a gel-like substance during digestion, binding cholesterol and preventing its absorption into the bloodstream. Ergothioneine further contributes to lowering cholesterol by reducing post-meal triglyceride levels.
Lastly, white mushrooms are a valuable source of vitamin D2, protein, and vitamin B12, making them an excellent addition to plant-based diets. Vitamin D2 helps maintain bone health, while vitamin B12 is typically obtained from animal sources. White mushrooms also provide a higher protein content than most vegetables, which can be beneficial for those seeking alternative protein sources.
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They are high in fibre
White mushrooms, also known as table, common, button, or champignon mushrooms, are a popular variety of mushrooms known for their mild flavour and smooth caps. They are widely consumed due to their nutritional value and potential health benefits.
One notable feature of white mushrooms is their high fibre content. Fibre, also known as dietary fibre, is an essential nutrient that provides various health benefits. It is mainly found in plant-based foods, including fruits, vegetables, whole grains, legumes, nuts, and seeds. Fibre is unique in that it cannot be digested by the body, but this doesn't diminish its importance.
The fibre in white mushrooms contributes to a healthy digestive system. Fibre adds bulk to stool, helping to prevent constipation and promoting regular bowel movements. Additionally, fibre can act as a prebiotic, providing fuel for the beneficial bacteria in the gut, which is crucial for maintaining a healthy gut microbiome. A diverse and balanced gut microbiome is associated with improved digestion, enhanced immune function, and reduced risk of certain gut-related disorders.
The presence of fibre in white mushrooms also has beneficial effects on blood sugar control. Fibre can slow the absorption of glucose, helping to regulate blood sugar levels and prevent spikes in insulin. This is particularly advantageous for individuals with type 2 diabetes or those at risk of developing the condition. By improving blood sugar control, fibre can play a role in managing diabetes and promoting overall metabolic health.
Furthermore, the fibre content in white mushrooms can contribute to a reduced risk of heart disease. Fibre, especially soluble fibre, has been shown to help lower cholesterol levels. It binds to bile acids in the intestine, preventing their reabsorption and promoting their excretion. As a result, the body converts cholesterol into bile acids, leading to a decrease in overall cholesterol levels. By maintaining healthy cholesterol levels, fibre can help promote cardiovascular health and reduce the risk of heart-related issues.
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They can be cooked or eaten raw
White mushrooms, also known as table, common, button, or champignon mushrooms, have a mild flavour and a smooth cap. They are low in calories and sugar, and high in protein and vitamin D, making them a popular choice for plant-based diets. White mushrooms are also a source of vitamin B12 and contain multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, which offer potential cancer-fighting properties.
White mushrooms can be enjoyed in a variety of ways and can be found fresh, frozen, canned, dried, or even powdered. Fresh mushrooms have a short shelf life of 3–4 days, so freezing, canning, or drying are methods used to extend their shelf life without compromising their nutritional quality. When it comes to consumption, white mushrooms offer versatility as they can be cooked or eaten raw. Fresh and dried mushrooms can be consumed directly without any additional preparation, while dried mushrooms can be rehydrated by soaking them in water before use.
Cooking white mushrooms is also a popular option, and they can be added to a variety of dishes, including breakfast, snacks, and desserts. They pair well with many ingredients, such as steak or vegetarian dishes, enhancing both the flavour and nutritional value of the meal. Frozen and canned mushrooms are typically cooked before consumption as their texture may have changed during processing. Cooking methods can vary, and white mushrooms can be grilled, sautéed, baked, or incorporated into soups and stews.
Additionally, powdered white mushrooms are commonly used as a nutritional supplement rather than a direct ingredient. They are often added to baked goods to increase the protein content and boost the nutritional profile of the final product. White mushrooms are a versatile and nutritious option, offering convenience and health benefits regardless of whether they are consumed raw or cooked.
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Frequently asked questions
One cup of raw white cap mushrooms contains 2.3g of total carbs.
White cap mushrooms are low in calories and sugar, and high in protein, fibre, and vitamin D. They also contain vitamin B12, vitamin C, vitamin B6, magnesium, phosphorous, potassium, copper, folate, and zinc. White mushrooms are believed to have cancer-fighting properties and can help lower cholesterol and improve gut health.
White cap mushrooms are also known as table, common, button, or champignon mushrooms. They have a small stem and a smooth cap, and can be enjoyed cooked or raw.
You can find white cap mushrooms fresh, frozen, canned, dried, or powdered, in most grocery stores.
