Laura Smith
Mushrooms are a type of fungi often categorised and cooked as vegetables. They are a low-calorie food, with one cup of mushrooms containing 15 calories, 2.2g of protein, and 0.2g of fat. Mushrooms are rich in vitamin D, selenium, vitamin B6, copper, potassium, iron, and antioxidants. They are also a good source of dietary fibre, which may help manage health conditions such as type 2 diabetes. Mushrooms are a versatile and healthy food choice, adding savoury flavour to recipes.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Carbohydrates | Low |
| Fat | Practically no-fat |
| Protein | Yes |
| Vitamins | Yes |
| Minerals | Yes |
| Antioxidants | Yes |
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What You'll Learn
Mushrooms are low-calorie and high in fibre
Mushrooms are a low-calorie food option, packed with fibre and numerous health benefits. They are a great addition to any diet, offering a diverse range of nutrients and a savoury, meat-like flavour. With only 15 calories per cup, mushrooms are an excellent choice for those watching their calorie intake. They are also a good source of protein, with 2.2g of protein per cup, and very low in fat, containing just 0.2g.
Mushrooms are a type of fungi, often categorised and cooked as vegetables. They are rich in vitamins and minerals, including vitamin B6, folate, magnesium, zinc, and potassium. Additionally, mushrooms contain high levels of antioxidant compounds, which offer multiple health benefits. These antioxidants help fight oxidative stress and inflammation, contributing to the prevention of chronic diseases and the slowing of cognitive decline.
The fibre content in mushrooms is also noteworthy. Fibre is essential for digestive health and maintaining regular bowel movements. Oyster and shiitake mushrooms are particularly fibre-rich, providing 2g of fibre per serving. Furthermore, mushrooms are a good source of vitamin D, especially those grown in natural sunlight or exposed to UV light. Vitamin D is crucial for bone health, reducing inflammation, and improving immune function.
While the calorie content of mushrooms can vary slightly depending on the variety and preparation method, they are generally considered a low-calorie food. Cooking mushrooms can reduce their calorie content further, making them an even better option for calorie-conscious individuals. However, cooking also reduces their protein content, so it is important to consider the trade-off between calories and protein retention.
In conclusion, mushrooms are a nutritious, low-calorie, and high-fibre food option. They offer a wide range of health benefits due to their vitamin, mineral, and antioxidant content. Whether enjoyed raw or cooked, mushrooms are a delicious and healthy addition to any meal.
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They are rich in vitamins, minerals and antioxidants
Mushrooms are a low-calorie food option, packed with essential vitamins, minerals, and antioxidants. They have been eaten and used as medicine for thousands of years.
Mushrooms are a rich source of potassium, which helps to reduce the negative impact of sodium on the body and lessens tension in blood vessels, thereby helping to lower blood pressure. They also contain a small amount of vitamin D, which is an important component for bone and immune health. Mushrooms exposed to ultraviolet light are a good source of vitamin D. Vitamin D helps with cell growth, and mushrooms are the only vegan, non-fortified dietary source of this vitamin.
Mushrooms also contain vitamin B6, which helps the body form red blood cells, and vitamin B12. They are also a good source of selenium, which can help prevent cell damage. Mushrooms contain high levels of antioxidant compounds, which can benefit health by fighting oxidative stress and inflammation, contributing to signs of ageing and the development of chronic diseases. Some varieties of mushrooms, such as porcini and white button mushrooms, are high in the antioxidants glutathione and ergothioneine, which are not commonly found in plant foods.
Mushrooms also contain copper, iron, magnesium, phosphorus, folate, and zinc. Cremini mushrooms are an excellent source of zinc, which is an important nutrient for the immune system and is needed for optimal growth in infants and children. Mushrooms are also a good source of protein and fibre, which can aid weight loss.
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Cooking mushrooms reduces their calorie content
Mushrooms are a low-calorie food option, packed with nutrients, vitamins, and minerals. They are a great addition to a meal, adding a savory flavor, and are extremely versatile.
When it comes to cooking mushrooms, it is important to note that cooking methods can impact the calorie content and nutritional value. Cooking mushrooms can actually reduce their calorie content. For example, six large, raw white mushrooms contain approximately 24 calories. However, when cooked, the same number of mushrooms will have around 20 calories. This reduction in calories is accompanied by an increase in fiber content, which is beneficial for digestive health.
The method of cooking mushrooms can also influence their calorie content. Lower-calorie cooking methods include sautéing, boiling, grilling, and baking. These techniques are healthier alternatives to frying or battering mushrooms, which can increase the calorie count.
Additionally, the type of mushroom and its preparation can impact its calorie content. Dried mushrooms, for instance, tend to have more calories and nutrients than raw mushrooms because they are more concentrated. Rehydrating dried mushrooms before cooking or consuming them can restore their nutritional profile to that of raw mushrooms. Canned mushrooms, on the other hand, often contain slightly higher calories and significantly more sodium due to added preservatives.
In summary, cooking mushrooms can reduce their calorie content, and the cooking method chosen can further influence the final calorie count. Mushrooms are a nutritious and versatile food, making them a popular choice for health-conscious individuals.
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Canned mushrooms are higher in calories and sodium
Mushrooms are a type of fungi, often categorized as vegetables, and are used in recipes. They are a good source of vitamin D, selenium, and B6, and are also high in protein and low in calories. One 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, potassium, iron, and B vitamins.
However, it is important to note that canned mushrooms are often slightly higher in calories and significantly higher in sodium than raw mushrooms due to additives. For example, six large, raw white mushrooms have 24 calories, but when cooked, they lose some of their nutritional value and have only 20 calories. Similarly, canned mushrooms (drained) have 39 calories, which is higher than fresh mushrooms.
The method of cooking mushrooms can also affect their calorie content. For instance, sautéing, boiling, grilling, and baking are lower-calorie options compared to frying or battering. Additionally, dried mushrooms tend to have more calories and nutrients than raw mushrooms due to their concentrated form. When rehydrated before cooking or consumption, their nutritional profile becomes comparable to that of raw mushrooms.
While mushrooms are generally low in calories, it is worth considering the preparation and cooking methods, as well as the form in which they are consumed (fresh, canned, or dried), to make informed choices about their inclusion in meals and their contribution to overall calorie intake.
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Mushrooms are a good source of vitamin D
Mushrooms are a type of fungi, often categorised as vegetables and used in recipes as such. They are low in calories and high in fibre, making them a healthy and versatile ingredient. One cup of mushrooms (approximately 70g) contains only 15 calories, along with 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat.
The vitamin D content in mushrooms can vary depending on the type and exposure to UV radiation. For example, button mushrooms exposed to UV radiation showed an increase in vitamin D2 content with more pulses of radiation. The maximum concentration of vitamin D2 was reached after 12 pulses, with each pulse generating vitamin D2 deep within the 'flesh' of the mushroom.
Some wild mushrooms, like morels, are excellent sources of vitamin D2 due to their exposure to natural UV light from the sun. However, many commercially grown mushrooms are cultivated in the dark and contain very little vitamin D2. To enhance their vitamin D content, some mushrooms are treated with ultraviolet (UV) light.
In summary, mushrooms are a good natural source of vitamin D, especially when exposed to UV radiation. They offer a non-animal source of vitamin D, which can be beneficial for those looking for plant-based options. The vitamin D content can vary depending on the type of mushroom and its exposure to UV light, but overall, mushrooms provide a healthy and low-calorie way to boost vitamin D intake.
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Frequently asked questions
No, mushrooms are low in calories. One cup of raw mushrooms contains 15 calories.
Cooking mushrooms can reduce their calorie content. For example, six raw white mushrooms contain 24 calories, but cooking them reduces the calorie content to 20.
Yes, 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 than fresh mushrooms due to additives.
Yes, mushrooms are a good source of vitamins and minerals, including vitamin D, selenium, B vitamins, potassium, and iron. They are also low in fat and sodium, making them a healthy food choice.
