Sarah Brown
Mushrooms are a versatile ingredient used in a variety of dishes, and their nutritional value is often a topic of interest. When considering the fat content in mushrooms, it is essential to look at the macronutrient breakdown. For instance, half a cup of cooked white mushrooms contains 22 calories, with a macronutrient composition of 12% fat. On the other hand, a cup of stir-fried white mushrooms contains 56 calories, with a slightly different composition of 9% fat.
| Characteristics | Values |
|---|---|
| Calories | 22 |
| Macronutrient breakdown | 62% carbs, 12% fat, 25% protein |
| Potassium | 6% of Daily Value |
| Riboflavin (b2) | 18% of Daily Value |
| Total fat | 0.36 grams |
| Saturated fat | 0.043 grams |
| Polyunsaturated fat | 0.173 grams |
| Protein | 3.87 grams |
| Carbohydrates | 4.36 grams |
| Dietary fiber | 1.9 grams |
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What You'll Learn
White stir-fried mushrooms: 9% fat
White Stir-Fried Mushrooms: A Tasty, Healthy Option
Stir-fries are a great way to eat healthily, and mushrooms are a fantastic, versatile ingredient to include. White stir-fried mushrooms are a tasty, low-fat option, containing just 9% fat. This makes them a nutritious and delicious choice for a quick, easy meal.
Preparation
Firstly, you'll want to prepare your mushrooms. Most mushrooms don't need to be washed, especially store-bought button mushrooms, which are grown on pasteurized substrates. Simply brush off any debris, then slice them into bite-sized pieces. If you are using other types of mushrooms, such as white beech mushrooms, you can wash them first, then cut off the tough ends of the stems, as both the stems and stalks are edible.
Cooking
To cook your mushrooms, heat some oil in a wok or frying pan. You can add other ingredients at this stage, such as green onion whites and ginger shreds, frying them over low heat until they are slightly browned. Then, add your mushrooms and simmer for 2-3 minutes until most of the water has evaporated. You can then add sauces, such as oyster and soy sauce, and sprinkle with ground pepper to taste.
Serving Suggestions
White stir-fried mushrooms are a tasty, healthy addition to any stir-fry and go well with other vegetables, meat, or tofu. They are also versatile and can be served with rice or noodles. For a vegan option, replace the oyster sauce with a mixture of light soy sauce and cornstarch. Enjoy!
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Cooked, boiled, drained mushrooms: 12% fat
Mushrooms are a versatile ingredient used in a variety of dishes and cuisines. When it comes to their nutritional value, mushrooms offer a range of benefits. In particular, when considering the fat content, cooked, boiled, and drained mushrooms provide a relatively low-fat option.
With 1/2 cup of cooked, boiled, and drained mushroom pieces weighing in at approximately 78 grams, the fat content is relatively low. This quantity of mushrooms contains only 12% fat, making it a healthy option for those conscious of their fat intake. This equates to approximately 2.6 grams of fat per half-cup serving.
Compared to other cooking methods, boiling mushrooms can be a healthier option. The boiling process helps to retain the nutrients in the mushrooms, while also removing some of the natural fats present in the mushroom pieces. This makes boiled mushrooms a leaner option compared to frying or sautéing, which may add additional fats during the cooking process.
Additionally, mushrooms are a good source of potassium and riboflavin (B2). In a 1/2 cup serving, boiled mushrooms provide 6% of the recommended Daily Value of potassium and an impressive 18% of the Daily Value of riboflavin. These essential nutrients contribute to overall health and well-being, showcasing the nutritional benefits of including mushrooms in your diet.
In summary, cooked, boiled, and drained mushrooms offer a nutritious option with a relatively low-fat content. With 12% fat per 1/2 cup serving, they can be incorporated into a balanced diet while still maintaining a healthy fat intake. This makes mushrooms a versatile and healthy choice for individuals looking to monitor their fat consumption without sacrificing taste and nutritional value.
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Carbohydrates in mushrooms
Mushrooms are a low-calorie food that provides the body with several nutrients, such as copper, potassium, iron, and B vitamins. They are also a good source of fiber, particularly the soluble fiber beta-glucan.
One cup of raw mushrooms contains 15 calories, 2.2 grams of protein, and 0.2 grams of fat. The same serving size also contains 2.3 grams of carbohydrates. Different types of mushrooms have varying carbohydrate contents. For example, a cup of raw white button mushrooms contributes 3 grams of carbohydrates, while a cup of raw oyster and shiitake mushrooms contains around 6 and 7 grams of carbohydrates, respectively.
Mushrooms are often touted as being keto-friendly because they are low in carbohydrates. The ketogenic, or keto, diet is designed to be very low in carbohydrates and high in fat, with moderate amounts of protein. Most people who follow a keto diet limit their total carbohydrate intake to fewer than 50 grams per day to achieve and maintain a state of ketosis, where the body uses ketone bodies rather than glucose as its primary source of energy.
Mushrooms are a versatile ingredient that can be enjoyed both raw and cooked. They can be used in dishes such as stir-fries, casseroles, scrambles, soups, or stuffed with low-carb ingredients like cream cheese and bacon. However, it is important to note that canned mushroom products, such as cream of mushroom soup, are generally higher in carbohydrates, so it is advisable to read the nutrition labels before purchasing.
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Protein in mushrooms
Mushrooms are a source of plant protein, but they are not a good source of protein compared to meat products. The protein content of mushrooms varies depending on the variety, ranging from 1.4 grams to 2.8 grams of protein per cup. For instance, three ounces of raw mushrooms, which is about one cup, provides 1 to 2 grams of protein.
Each variety of mushroom has a unique nutrient profile, so their protein content can vary based on type. According to the USDA, mushrooms only have 1 to 2 percent of the daily value (DV) for protein per 100 grams (3.5 ounces). This is less than protein-rich vegetables like lima beans, green peas, spinach, asparagus, and artichokes.
Mushrooms are a good source of minerals like copper, phosphorus, and zinc, and B-complex vitamins like thiamine, riboflavin (vitamin B2), niacin (vitamin B3), pantothenic acid (vitamin B5), and vitamin B12. They also contain an indigestible carbohydrate called chitin, which is also found in shrimp and crab shells.
Mushrooms are low in calories and have virtually no fat or cholesterol. They are also a good source of potassium and vitamin C, which can contribute to cardiovascular health. In addition, mushrooms have medicinal properties and contain compounds that can counteract inflammation, fight viruses and bacteria, and lower cholesterol and blood sugar.
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Nutritional value of mushrooms
Mushrooms are a type of fungus that are native to North America and Europe. They have been eaten and used as medicine for thousands of years. They are packed with vitamins, minerals, and antioxidants, which give them numerous health benefits. Mushrooms are also a good source of potassium, a nutrient that helps to reduce the negative impact of sodium on the body. They contain high amounts of selenium, vitamin D, and vitamin B6, all of which help to maintain a healthy immune system. Vitamin D helps with cell growth, while vitamin B6 helps our bodies form red blood cells.
Mushrooms are also a rich source of polysaccharides, which act as prebiotics, or food for beneficial gut bacteria. These polysaccharides stimulate the growth and survival of beneficial strains like Lactobacillus and Bifidobacterium. They are also anti-inflammatory and can boost immune function.
Lion's mane mushrooms, in particular, are known for improving cognitive health and reducing inflammation. Chaga mushrooms are known for lowering blood pressure and preventing cancer. Reishi mushrooms are said to boost the immune system and shrink tumors.
The nutritional profiles of mushrooms vary between types. For example, cremini mushrooms are an excellent source of zinc, an important nutrient for the immune system and optimal growth in infants and children. Truffles, another type of fungus, differ from other mushrooms in appearance and growth pattern, but they are still considered a type of mushroom.
Mushrooms are a low-calorie food and can be bought fresh, canned, or dried. They are versatile in cooking and can be used whole, sliced, or diced.
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Frequently asked questions
Half a cup of mushrooms contains 22 calories.
The macronutrient breakdown is 62% carbs, 12% fat, and 25% protein.
Half a cup of mushrooms is a good source of potassium (6% of your Daily Value) and riboflavin (b2) (18% of your Daily Value).
Yes, the calorie count may vary depending on the type of mushroom and the method of preparation. For example, half a cup of white mushrooms cooked and boiled has a different calorie count than half a cup of raw or microwaved mushrooms.
