Emily Johnson
Mushrooms are a tasty and nutritious food, often categorised as a vegetable, but actually a type of fungi. They are a good source of antioxidants, vitamins, copper, B vitamins, potassium, iron and protein, and are low in calories. One cup of mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. Mushrooms can be cooked in a variety of ways, including grilling, baking, broiling, sautéing, and roasting, and cooking them helps to release their vitamins and minerals.
| Characteristics | Values |
|---|---|
| Calories | 1 cup of mushrooms contains 15 calories |
| Carbohydrates | 2.3g per cup |
| Protein | 2.2g per cup |
| Fat | 0.2g per cup |
| Vitamins | B vitamins, vitamin C, vitamin D, vitamin B6 |
| Minerals | Copper, potassium, iron, calcium, magnesium, phosphorus, zinc |
| Fiber | Soluble fiber beta-glucan |
| Glycemic Index | Low |
| Antioxidants | Yes |
| Nutritional Benefits | Comparable to vegetables, meat, beans, and grains |
| Types | White button, crimini, shiitake, portabella, enoki, cloud ear, lion's mane, chaga, reishi, oyster, maitake |
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What You'll Learn
Raw vs. cooked mushrooms
Mushrooms are a great source of antioxidants and vitamins and are low in calories. A cup of mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. They are also a good source of copper, B vitamins, potassium, and iron.
When it comes to consuming mushrooms, there are two schools of thought: eating them raw or cooking them. Here are some details on both:
Raw Mushrooms
Raw mushrooms are generally safe to consume and are often used in salads or as a topping for beef. They provide the same nutrients as cooked mushrooms, including vitamins, minerals, and antioxidants. However, certain varieties of raw mushrooms contain small amounts of toxins, including a compound that is considered carcinogenic. These toxins are destroyed through cooking, making cooked mushrooms a safer option. Raw mushrooms can also cause digestive issues, such as bloating, due to the presence of compounds that are not easily broken down by the body.
Cooked Mushrooms
Cooking mushrooms is recommended by some experts as it helps release their vitamins and minerals, making them more bioavailable. Cooking also reduces the calorie content of mushrooms. For example, six large raw white mushrooms have 24 calories, while cooking them reduces the calorie count to 20. Cooking mushrooms also increases their fibre content and makes them softer and easier to digest.
Both raw and cooked mushrooms offer nutritional benefits. However, cooking mushrooms is generally recommended to reduce potential toxins and improve nutrient absorption. Additionally, cooking can enhance the flavour and texture of mushrooms, making them a more palatable addition to various dishes.
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Nutritional benefits
Mushrooms are a nutrient-dense food with several health benefits. They are a good source of antioxidants, vitamins, and minerals, and are low in calories. While the calorie content may vary slightly depending on the variety of mushroom and its preparation, a cup of raw mushrooms typically contains around 15 calories.
Mushrooms are an excellent source of B vitamins, including thiamine, riboflavin, B6, and B12. They also contain vitamin C, with one cup providing around 1.47 mg. This is particularly beneficial for individuals as vitamin C deficiency is linked to an increased risk of cardiovascular disease.
In addition to their vitamin content, mushrooms are a good source of minerals like copper, potassium, iron, magnesium, phosphorus, zinc, and folate. For example, one cup of mushrooms provides around 223 mg of potassium, an essential mineral for maintaining adequate hydration and supporting healthy blood pressure.
The beta-glucans found in mushrooms are a type of fiber that may offer additional health benefits. Consuming beta-glucans has been linked to lower blood cholesterol levels, contributing to overall heart health. Mushrooms are also a source of protein and have a low-fat content, with only a minuscule amount of polyunsaturated fat.
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Health benefits
Mushrooms are a low-calorie food, with one cup of mushrooms (70g) providing only 15 calories. They are also a good source of copper, B vitamins, potassium, iron, and protein.
Mushrooms are a healthy food choice and can provide several health benefits.
Brain Health
Mushrooms contain the antioxidants ergothioneine and glutathione, which may help prevent the onset of neurological diseases such as Parkinson's and Alzheimer's. Consuming cooked mushrooms twice a week may reduce the risk of cognitive dysfunction. Lion's mane mushrooms, in particular, have been found to improve brain cell growth and memory in pre-clinical trials.
Cancer Prevention
Mushrooms have been shown to have anti-cancer properties. They contain small amounts of vitamin D, which may help prevent or treat certain types of cancer. Choline, another antioxidant found in mushrooms, may also reduce the risk of some types of cancer.
Heart Health
Mushrooms contain glutamate ribonucleotides, which add flavour to food and are beneficial for heart health.
Bone Health
Mushrooms are rich in ergosterol, a precursor to vitamin D, which is essential for bone health. Consuming ultraviolet-B labelled mushrooms, which have been exposed to sunshine during their growth, can help meet daily vitamin D requirements.
Skin Health
The antioxidants ergothioneine and glutathione found in mushrooms help protect the skin from free radical damage, reducing signs of ageing.
Energy Levels
Mushrooms are high in B vitamins, which help increase energy utilization from food and the production of red blood cells.
Diabetes Management
Mushrooms are a good source of dietary fibre, which can help manage type 2 diabetes. They have a low glycemic index, which means they have little effect on blood glucose or insulin response.
Nutrient Source for Vegans
Mushrooms are the only vegan, non-fortified dietary source of vitamin D and provide other minerals that may be difficult to obtain from a vegan diet.
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Types of mushrooms
Mushrooms are a great, low-calorie food option, with one cup of mushrooms containing around 15 calories. They are also a good source of copper, B vitamins, potassium, and iron.
There are many different types of culinary mushrooms, each with its own unique characteristics and benefits. Here are some of the most common types:
Button Mushrooms
Button mushrooms, also known as Agaricus bisporus, are the most common type of mushroom found in grocery stores. They have a mild flavour and can be eaten raw or cooked. They are versatile and can be used in soups, salads, pizzas, or stuffed and sautéed.
Crimini Mushrooms
Crimini mushrooms, sometimes spelled cremini, are darker, firmer, and more mature than white button mushrooms. They can be used interchangeably with white buttons but have a slightly stronger flavour. Crimini mushrooms are often sold as "baby bellas" and can be sautéed, added to soups, or used in grain bowls.
Portobello Mushrooms
Portobello mushrooms are the largest cultivated mushrooms, growing up to 6 inches in diameter. They are the most mature form of the button mushroom species. Portobellos have a meatier texture and a richer flavour than their younger counterparts. They are great for grilling, roasting, or using in vegetarian dishes as a meat substitute.
Shiitake Mushrooms
Shiitake mushrooms have a distinct flavour and are known for their umami taste. They are commonly used in Asian cuisine and can be added to stir-fries, soups, or pasta dishes. Shiitake mushrooms are also a good source of fibre.
Lion's Mane Mushrooms
Lion's mane mushrooms have a unique, shaggy appearance that resembles a lion's mane as they grow on tree trunks. They have a flavour reminiscent of shellfish with an earthy backbone. Lion's mane mushrooms are also known for their potential health benefits, such as reducing inflammation and boosting immune function.
Maitake Mushrooms
Also known as "hen of the woods," maitake mushrooms have a feathery appearance and an earthy aroma. They are native to Japan and the United States and can be found growing wild in certain regions. Maitake mushrooms have a gamey flavour and are often used in culinary applications, as well as in East Asian medicine.
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Storing mushrooms
Mushrooms are a delicate and perishable ingredient, so storing them correctly is important. The refrigerator is the best place to store mushrooms, but the spot you choose within the refrigerator impacts preservation.
Firstly, it's important not to wash mushrooms until just before use. Mushrooms should also be stored in a container that allows them to breathe. Plastic containers or bags should be avoided because they trap moisture and speed up spoilage. Instead, mushrooms should be stored in a paper bag or bowl lined with paper towels.
Some people suggest that sliced mushrooms can be stored in an airtight container in the refrigerator for up to three days. Whole mushrooms should be used within a week. If you are unable to use mushrooms within a week, they can be frozen, but fresher mushrooms tend to freeze better. To freeze mushrooms, it is recommended to cook them first and then dip them in a solution of 1 pint of water and 1 teaspoon of lemon juice before placing them in a freezer bag. Frozen mushrooms can be stored for up to 12 months.
Another option for long-term storage is to dry the mushrooms. This method better preserves the quality of the fungi and they can be stored indefinitely. To dry mushrooms, use a dehydrator or air-drying technique, which involves placing mushrooms in a mesh container with good airflow for about a week. Once they are totally dry, store them in an airtight glass jar.
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Frequently asked questions
Mushrooms are low in calories. One cup of raw mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat.
Cooking mushrooms can help release their vitamins and minerals. However, cooked mushrooms lose up to half of their nutrients, particularly water-soluble vitamins. By volume, cooked mushrooms have twice as many mushrooms as raw mushrooms. Therefore, cooked mushrooms have a comparable nutritional profile to raw mushrooms, but it is best to compare the same number of mushrooms rather than weight or volume.
No, dried mushrooms tend to have more calories and other nutrients than raw mushrooms because they are more concentrated. Canned mushrooms are often higher in calories and significantly higher in sodium than raw mushrooms due to additives.
