John Miller
Mushrooms are a good source of nutrition, offering vitamins, fiber, protein, and minerals. They are also low in calories and fat. The number of calories in mushrooms varies depending on the type of mushroom and the method of cooking. For example, a cup of grilled portobellos contains 35 calories, while a cup of cooked shiitake mushrooms contains 81 calories. To reach 1000 calories, one would need to consume a large quantity of mushrooms, which is not recommended as it may cause an excessive intake of other nutrients.
| Characteristics | Values |
|---|---|
| Number of Mushrooms | N/A |
| Type of Mushroom | Lion's mane, White, Portobello, Shiitake |
| Amount | 100 grams, 3/4 cup, 1 cup |
| Calories | 24, 28, 35, 81 |
| Carbohydrates | 3.6g, 4.36g, N/A, 21g |
| Protein | 2.4g, 3.87g, 3.9g, 0.3g |
| Fat | N/A, 0.36g, N/A, 0.3g |
| Saturated Fat | N/A, 0.043g, N/A, 0.1g |
| Polyunsaturated Fat | N/A, 0.173g, N/A, N/A |
| Dietary Fiber | N/A, 1.9g, 2.7g, 3.1g |
| Sugars | N/A, N/A, N/A, 5.6g |
| Sodium | N/A, N/A, N/A, 5.8mg |
| Potassium | N/A, 12% DV, 529mg, N/A |
| Iron | 2% DV |
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What You'll Learn
- Cooking methods: Nutrient retention varies with cooking methods
- Portobello mushrooms: One cup of grilled Portobellos has 35 calories
- Lion's mane mushrooms: 100 grams contain 24 calories
- White mushrooms: One cup of stir-fried slices has 28 calories
- Shiitake mushrooms: One cup of cooked shiitake has 81 calories
Cooking methods: Nutrient retention varies with cooking methods
The cooking method used can significantly impact the nutrient content of food. For example, grilling or broiling meat can result in a loss of up to 40% of B vitamins and minerals as the nutrient-rich juices drip away. Grilling also generates potentially carcinogenic substances called polycyclic aromatic hydrocarbons (PAHs) when fat drips onto a hot surface. However, researchers have found that PAH levels can be decreased by 41-89% if drippings are removed and smoke is minimised.
Water-soluble vitamins, such as vitamin C and the B vitamins, are often reduced during cooking. Boiling, simmering, and poaching vegetables in water can lead to a significant loss of these vitamins as they dissolve and leach out into the cooking water. However, you can still benefit from these nutrients by consuming the cooking water or using it as a soup stock.
On the other hand, microwaving is a cooking method that generally preserves most nutrients due to shorter cooking times and reduced exposure to heat. Studies have found that microwaving is the best method for retaining the antioxidant activity of garlic and mushrooms. Similarly, steaming vegetables can help retain vitamin C content, with higher retention observed after microwaving compared to boiling.
Roasting or baking in an oven with dry heat has minimal impact on most vitamins and minerals, except for B vitamins, which can decline by up to 40% due to longer cooking times at high temperatures. Stir-frying, on the other hand, uses higher heat for shorter periods, minimising nutrient loss.
In terms of mushrooms specifically, it is recommended to cook them before consumption as their cell walls are made of chitin, which is difficult for humans to digest. While cooking mushrooms may reduce some nutrients, most constituents are fully retained or retained at 80-95% of their levels in raw mushrooms. For example, a cup of stir-fried white mushrooms retains 12% of the daily value for potassium and 2% for iron while providing 28 calories. Grilled portobello mushrooms offer 35 calories and 3.9 grams of protein, while retaining 529 mg of potassium.
To summarise, different cooking methods can impact the nutrient content of food in various ways. Grilling and boiling may result in greater nutrient loss, especially for water-soluble vitamins, while microwaving, steaming, stir-frying, and roasting tend to preserve more nutrients. When aiming for 1000 calories from mushrooms, the cooking method chosen will influence the amount needed, with grilled portobellos providing slightly more calories per cup than stir-fried white mushrooms.
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Portobello mushrooms: One cup of grilled Portobellos has 35 calories
Portobello mushrooms are large, meaty mushrooms that are often grilled and used as a meat substitute. They are a good source of plant-based protein, vitamins, and minerals.
One cup of grilled Portobello mushrooms contains approximately 35 calories. This serving size also provides 3.9 grams of protein, 2.7 grams of fiber, and 529 mg of potassium. The same portion has 3.87 milligrams of niacin and 0.13 milligrams of vitamin B6, which is 7% of your recommended dietary allowance (RDA).
Portobello mushrooms are a low-calorie food, with an average of only 18 calories per 3-ounce serving (about one mushroom). This makes them a great option for people watching their weight, as they can be consumed in larger quantities without adding too many calories. For example, a 3-ounce serving of cooked ground beef has 218 calories, while the same amount of Portobello mushrooms would have only 18 calories.
The low-calorie nature of Portobello mushrooms also makes them a good choice for grilling instead of high-calorie foods like hamburgers. By substituting two Portobello mushroom caps for a hamburger, you can save more than 150 calories without sacrificing taste or satisfaction.
While the focus is on grilled Portobellos in this prompt, it is worth noting that the calorie count and nutritional profile of mushrooms can vary slightly depending on their preparation and cooking methods. For example, one cup of diced Portobello mushrooms provides slightly different nutrient amounts than grilled Portobellos. Additionally, marinated and sautéed Portobellos, or those stuffed with other ingredients, will also contribute additional calories and nutrients to a meal.
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Lion's mane mushrooms: 100 grams contain 24 calories
Lion's mane mushrooms, or Hericium erinaceus, are edible mushrooms that have been cultivated for centuries as food and medicine. They are also known as monkey's head and hedgehog mushrooms. They have a mildly sweet flavour and a texture reminiscent of seafood.
Lion's mane mushrooms are considered a "smart mushroom", with proven benefits for cognitive function and nerve regeneration. They have been shown to improve memory and boost cognitive function, with potential benefits for those suffering from dementia, Parkinson's, and depression. They also have other medical uses, such as improved digestion, a strengthened immune system, and an improved lipid profile.
In terms of calories, 100 grams of lion's mane mushrooms contain 24 calories. This is slightly more than 3/4 of a cup, which equates to 96 grams. This serving size contains 3.6 grams of carbohydrates and 2.4 grams of protein. Lion's mane mushrooms are also a good source of potassium and iron.
Compared to other mushrooms, lion's mane has a fairly average nutritional profile. For example, a cup of sliced white mushrooms that have been stir-fried has 28 calories, while a cup of grilled portobellos has 35 calories. To reach 1000 calories, you would need approximately 41 cups of lion's mane mushrooms, assuming each cup contains 96 grams.
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White mushrooms: One cup of stir-fried slices has 28 calories
White mushrooms are the most cultivated type of mushroom in the world, constituting about 90% of mushrooms consumed in the United States. They are low in calories and sugar, and high in protein and vitamin D. They are also a source of vitamin B12, making them a popular choice for those following plant-based diets.
One cup of stir-fried white mushroom slices has 28 calories, according to the USDA. This serving size also contains 0.36 grams of total fat, with 0.043 grams of saturated fat and 0.173 grams of polyunsaturated fat. There are 3.87 grams of protein and 4.36 grams of carbohydrates, 1.9 grams of which are dietary fiber. This cup of mushrooms also provides 12% of the daily value for potassium and 2% for iron.
The number of calories in one cup of mushrooms can vary depending on the type of mushroom and the method of preparation. For example, a cup of grilled portobellos has 35 calories, while a cup of cooked shiitakes has 81 calories.
It is important to note that mushrooms should be cooked before consumption as their cell walls are made of chitin, which is difficult for humans to digest. Cooking mushrooms helps to break down the chitin, making the nutrients more accessible to the body.
To reach 1000 calories, one would need to consume approximately 35 cups of stir-fried white mushrooms, assuming each cup contains 28 calories. However, it is important to note that this is an estimate, and the exact number of calories can vary depending on the size and weight of the mushrooms used.
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Shiitake mushrooms: One cup of cooked shiitake has 81 calories
Shiitake mushrooms are a savoury ingredient commonly used in Asian cuisine. They are not always a staple in Western households, but their nutritional benefits make them a great addition to any healthy diet.
Shiitake mushrooms are high in fibre and low in calories, fat, protein, and sodium. They are packed with plant-based nutrients like vitamin D, zinc, choline, copper, selenium, and B vitamins. One cup of cooked shiitake mushrooms (approximately 145 grams) provides 81 calories, 2.3 grams of protein, 21 grams of carbohydrates, and 0.3 grams of fat. The majority of calories in shiitake mushrooms come from carbohydrates, with 3 grams of beneficial fibre and 5.6 grams of natural sugar per cup.
The beta-glucan fibre in shiitake mushrooms is particularly beneficial for cholesterol reduction. Additionally, the potassium content helps to lower blood pressure. A 2019 study in Japan found that mushroom consumption was associated with a reduced incidence of prostate cancer, which researchers attributed to the antioxidant properties of shiitake mushrooms.
Cooking shiitake mushrooms is recommended to improve digestibility and nutrient absorption. Despite cooking, shiitake mushrooms retain most of their nutritional value, making them a healthy and nutritious addition to any meal.
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Frequently asked questions
You would need to eat approximately 28 grilled portobello mushrooms to reach 1000 calories.
You would need to eat approximately 41 lion's mane mushrooms to reach 1000 calories.
You would need to eat approximately 35 cups of stir-fried white mushrooms to reach 1000 calories.
