Michael Davis
White mushrooms (Agaricus bisporus) are one of the most popular and widely cultivated varieties of mushrooms in the United States and Canada, constituting about 90% of the mushrooms consumed in these countries. They are known for their versatility, subtle flavour, and enjoyable texture, making them a popular ingredient in various cuisines and meal types. But how many white mushrooms constitute a serving? In this article, we will delve into the topic of serving sizes for white mushrooms and explore the nutritional benefits that make them a staple in kitchens across North America.
| Characteristics | Values |
|---|---|
| Serving size | 1 cup (70-96 grams or 5 medium-sized mushrooms) or 100 grams |
| Calories | 15-40 |
| Protein | 2.2 grams |
| Carbohydrates | 2.3 grams |
| Fat | 0 grams |
| Vitamins | B vitamins, vitamin C, vitamin D, vitamin B6 |
| Minerals | Selenium, copper, phosphorous, potassium, magnesium, folate, zinc, calcium, iron |
| Antioxidants | Glutathione, ergothioneine |
| Bioactive compounds | Cancer-fighting properties, cholesterol-lowering effects, improved gut health, blood sugar control |
| Culinary applications | Grilling, baking, broiling, sautéing, roasting, freezing, canning, drying, powdering |
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What You'll Learn
White mushrooms are low in calories but nutrient-dense
White mushrooms (Agaricus bisporus) are the most cultivated type of mushroom in the world and constitute about 90% of the mushrooms consumed in the United States. They are low in calories and sugar but are nutrient-dense. One cup (70-96 grams) of whole white mushrooms provides 15 calories, 2.2 grams of protein, 2.3 grams of carbohydrates, and 0.2 grams of fat. They are also a good source of fibre, particularly the soluble fibre beta-glucan.
White mushrooms are a natural, non-animal source of vitamin D2, which the body turns into the active form of vitamin D. This is important for calcium absorption and maintaining bone health. They also contain vitamin B12, which is usually obtained from animal sources, making them beneficial for those following a plant-based diet. Additionally, they provide a higher protein content than most vegetables, which can be advantageous for those on a plant-based diet.
White mushrooms are rich in bioactive compounds, which offer several health benefits, including cancer-fighting properties, cholesterol-lowering effects, and improved gut health. They contain multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, which contribute to their potential cancer-fighting properties. These antioxidants help combat the harmful effects of oxidative stress, which can accelerate ageing and increase the risk of heart disease and certain cancers.
White mushrooms can be enjoyed in a variety of ways, including fresh, frozen, canned, dried, or powdered. They have a mild flavour and a smooth cap, making them a versatile ingredient that can be added to almost any dish. They can be cooked through methods such as grilling, baking, broiling, sautéing, or roasting, or enjoyed raw.
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They are a good source of vitamin D, selenium, and B vitamins
White mushrooms, also known as table, common, button, or champignon mushrooms, are a good source of vitamin D, selenium, and B vitamins. They are low in calories but packed with nutrients. One cup (96 grams) of whole white mushrooms provides vitamin D2, which is capable of increasing blood levels of vitamin D as effectively as a supplement. The vitamin D2 in mushrooms is a result of their exposure to UV rays or sunlight. This form of vitamin D is also found in fungi and yeast.
Vitamin D is necessary for the absorption of calcium and the maintenance of bone health. A deficiency in vitamin D may lead to osteoporosis, mineralization defects, and muscle weakness, which can cause falls and fractures. White mushrooms are the only non-animal food product with substantial amounts of bioavailable vitamin D and can be a primary source of dietary vitamin D for vegans and vegetarians.
White mushrooms also contain selenium, a nutrient that may be difficult to obtain from a vegan diet. Selenium content in mushrooms varies by type, with portobello mushrooms providing a good amount. Selenium may help prevent cancer, although more research is needed to confirm this.
Additionally, white mushrooms contain B vitamins, including thiamine, riboflavin, B6, and B12. B vitamins help the body obtain energy from food and form red blood cells. They also play a role in maintaining brain health. The choline found in mushrooms assists with muscle movement, learning, and memory, as well as preserving the structure of cellular membranes and facilitating nerve impulse transmission.
White mushrooms can be enjoyed fresh, frozen, canned, dried, or powdered, and they have a mild flavor that pairs well with many dishes. They are a versatile and nutritious addition to any meal.
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They can be cooked in a variety of ways
White mushrooms (Agaricus bisporus) are incredibly popular in the United States and constitute about 90% of the mushrooms consumed in the country. They have a mild flavour and a smooth cap, and can be cooked in a variety of ways.
White mushrooms can be purchased fresh, frozen, canned, dried, or powdered. Fresh mushrooms have a short shelf life of 3-4 days, while freezing, canning, and drying can extend their shelf life without compromising their nutritional quality.
When cooking white mushrooms, it is important not to crowd them in the pan, as they will steam instead of brown. Using a wide skillet or pan can help prevent this. Additionally, it is recommended to salt the mushrooms towards the end of cooking, as salt brings out moisture and can prevent browning.
- Sautéing: Heat olive oil or a mixture of olive oil and butter in a wide skillet over medium heat. Add sliced or quartered mushrooms and spread them into a single layer. Cook until they start to turn golden brown, about 3-5 minutes, then stir and spread them back into a layer to brown the other side. Season with salt, pepper, garlic, lemon, thyme, and/or butter. Sautéed mushrooms can be stored in the refrigerator for up to four days or frozen for up to six months.
- Roasting: While a specific recipe is not provided, roasting is mentioned as another option for cooking mushrooms.
- Soup: White mushrooms can be added to a chicken veggie mushroom soup for a hearty and soothing dish.
- Rehydrating and frying: For rarer mushrooms that are typically found dried, such as morels, rehydrating and then breading and frying can be a delicious option.
- Powdered: Powdered white mushrooms can be used to enhance the nutritional value of baked goods, such as adding protein to baked treats.
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White mushrooms are versatile and can be added to many dishes
White mushrooms (Agaricus bisporus) are the most common type of mushroom consumed in the United States, constituting about 90% of mushroom consumption in the country. They are prized for their versatility and can be added to a wide range of dishes. White mushrooms have a mild flavor and a smooth cap, making them a perfect complement to many recipes. They can be found fresh, frozen, canned, dried, or even in powdered form, ensuring their accessibility and convenience for various culinary applications.
White mushrooms are incredibly versatile and can be incorporated into numerous dishes to enhance both flavour and nutrition. They are a popular choice for vegetarian pastas, adding a meaty texture and a boost of umami. White mushrooms also pair well with creamy pasta carbonara, providing a satisfying bite. For a quick and tasty side dish, white mushrooms can be sautéed with carrots, leeks, garlic, and onions, or turned into a hearty and healthy mushroom broth.
White button mushrooms, in particular, are a versatile variety that can be used in various dishes. They can be grilled to perfection, adding a crispy texture to sandwiches, or stuffed inside chicken breasts for a juicy, savoury treat. White button mushrooms are also commonly used in garlic mushroom recipes, where they are cooked in butter, garlic, and herbs for a mouth-watering side dish that complements a range of main courses.
Additionally, white mushrooms are an excellent choice for stir-fries and noodle dishes, providing a boost of umami and a satisfying bite. They can also be folded into tacos or quesadillas, adding a unique flavour and texture. For a more exotic twist, white mushrooms can be used in East Asian dishes like Japchae or a vegan take on fish sauce. With their versatility and health benefits, white mushrooms are a valuable addition to any culinary repertoire.
White mushrooms are not only versatile but also nutritious, making them an excellent choice for health-conscious individuals. They are low in calories while offering a range of bioactive compounds that may protect against cancer and heart disease, improve blood sugar control, and promote gut health. White mushrooms are also a natural source of vitamin D2, which is essential for bone health, and they provide some vitamin B12, making them a nutrient-rich option for any meal.
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They have health benefits, including cancer-fighting properties
White mushrooms (Agaricus bisporus) are the most commonly consumed mushrooms in the United States. They are low in calories but contain many essential nutrients. A serving of one cup (96 grams) of whole white mushrooms provides vitamin D2, which is essential for bone health, and some vitamin B12.
White mushrooms also contain bioactive compounds that offer health benefits, including cancer-fighting properties. They are used in traditional Chinese medicine to treat illnesses, and in Japan and China, certain mushrooms are routinely used to complement cancer treatments. However, it is important to note that mushrooms cannot cure or prevent cancer.
Research suggests that mushrooms may boost the immune system, which could help fight cancer cells. Some studies have shown that cancer patients who consume mushrooms may experience improved survival rates, enhanced immune response, and improved quality of life. For example, patients with Stage I, II, or III lung cancer who consumed mushrooms experienced improved survival rates and reduced bone marrow suppression. Additionally, Maitake D-fraction, a bioactive extract from the Grifola frondosa mushroom, has been shown to enhance the effectiveness of chemotherapy and reduce its side effects, particularly in breast, prostate, and liver cancers.
Shiitake mushrooms, the second most popular edible mushroom, have also been studied for their potential cancer-fighting properties. The polysaccharide extract active hexose correlated compound (AHCC) from the Lentinula edodes mushroom has been shown to increase natural killer cell activity and tumour response in advanced cancer patients. However, it is important to note that most studies on mushrooms and cancer have been conducted in Asia, and more research is needed to determine if the same effects are observed in other populations.
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Frequently asked questions
A serving of white mushrooms is considered to be about 5 medium-sized mushrooms or 100g.
A serving of white mushrooms (100g) has about 20-40 calories. They are low in calories but packed with nutrients.
A serving of white mushrooms has 2.2g of protein.
A serving of white mushrooms is a good source of riboflavin (30%), niacin (22%), potassium (6%), selenium, several B-vitamins, copper, phosphorous, and fibre.
