Sarah Brown
Mushrooms are a low-calorie food, with one serving of raw mushrooms (about a cup) containing only about 15 calories. They are also low in fat and sodium and are a good source of protein, vitamins, minerals, and antioxidants. Mushrooms have been consumed and used as medicine for thousands of years and are known to provide numerous health benefits, including boosting immunity and energy levels, improving heart health, and reducing the risk of cognitive decline. They are a versatile ingredient in many dishes and can be eaten raw, dried, cooked, or used as a meat substitute.
| Characteristics | Values |
|---|---|
| Calories | Low |
| Carbohydrates | Low |
| Fat | Practically no fat |
| Cholesterol | No cholesterol |
| Sodium | Very low |
| Protein | Some protein |
| Vitamins | B vitamins, folate, vitamin B6, vitamin D |
| Minerals | Magnesium, zinc, potassium, selenium |
| Antioxidants | Ergothioneine, polyphenols |
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What You'll Learn
Mushrooms are low-calorie and low-carb
Mushrooms are a low-calorie food, with just 22 calories in a 100g serving. They are also low in fat and salt, and have no cholesterol. This makes them a great substitute for meat in recipes, allowing you to reduce calories without sacrificing flavour or satisfaction.
Mushrooms are also a good source of B vitamins, vitamin D, and several essential minerals. They contain an indigestible carbohydrate called chitin, which contributes "bulk" to our diet. Chitin is also found in shrimp and crab shells. Mushrooms are one of the few non-animal sources of vitamin D, and their vitamin D content increases when exposed to light.
Mushrooms are also keto-friendly due to their low net carb content. They contain 3.13g of net carbs per 100g, which is considered a modest amount. This makes them a beneficial choice for those adhering to a low-carb, high-fat diet. The amount of carbs in mushrooms varies by species, and most of their carbohydrates exist as healthy dietary fibre.
The carbohydrates in mushrooms could improve metabolic health and help maintain an optimal body weight. Dietary fibres are complex carbohydrate molecules that cannot be digested by the body. They act as prebiotics, providing fuel for gut microbiota, and improving digestion by absorbing water to soften stools and prevent constipation.
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They are a good source of vitamin D
Mushrooms are a good source of vitamin D, which is important for building strong bones, reducing inflammation, and improving immune function. Vitamin D can be hard to come by in the winter months when sunlight exposure is limited, but mushrooms exposed to ultraviolet light can provide a good source of this vital nutrient.
Mushrooms are technically classified as fungi, not plants, but they share some characteristics with plants and even with animals. They have long been eaten and used as medicine, and they are a versatile ingredient in many cooking styles as they provide a variety of flavours and textures.
The most common type of mushroom is the button mushroom, but there are many other varieties, including portobello, shiitake, porcini, chanterelle, maitake, enoki, morel, cremini, and oyster mushrooms. Medicinal mushrooms, such as chaga, lion's mane, and cordyceps, have a long history of use in Eastern medicine and are now popular for their claimed health benefits, including boosting immunity and energy levels, and improving heart health.
Mushrooms are a low-calorie food, and they are also low in fat and very low in sodium. They contain about 15 vitamins and minerals, including B vitamins, vitamin B6, folate, magnesium, zinc, potassium, and selenium. They are also rich in antioxidants, which can help to improve anti-inflammatory actions and protect against obesity-related hypertension.
Mushrooms can be eaten raw, dried, cooked, or grilled, and they make a great replacement for meat in recipes due to their umami flavour. They can also be blended with meat to reduce meat intake.
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Mushrooms are a good meat substitute
Mushrooms have been eaten and used as medicine for thousands of years. They are versatile and can be eaten raw, dried, cooked, or sautéed. They can be added to salads, omelets, scrambled eggs, stir-fries, pasta sauces, chilis, soups, and sandwiches.
When used as a meat substitute, mushrooms provide an umami flavor, which is very satisfying. They can be used to replace a quarter to half of the meat in a recipe, reducing calories while maintaining a rich flavor and texture. For example, white button mushrooms, cremini, and portobello mushrooms can be used as meat substitutes in pasta sauce, pizza, and stews. King oyster mushrooms can be sliced and seared like scallops, while lion's mane can be shredded and used like crab meat.
Mushrooms can also be combined with other plant-based protein sources like beans, tempeh, tofu, or seitan to create a balanced meal. They are a good way to reduce meat consumption and increase vegetable intake. However, it is important to note that mushrooms are not a one-to-one substitute for meat in terms of protein content.
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They are rich in antioxidants
Mushrooms are a good source of dietary antioxidants, which inhibit increased rates of oxidation that can damage proteins, lipids, carbohydrates, and DNA. Mushrooms contain polyphenols, which are antioxidants and other plant chemicals that are linked to better gut and heart health. They also contain ergothioneine, an antioxidant that is biologically very important.
Portabella and crimini mushrooms have the highest ORAC values, which is the most well-known test of antioxidant capacity. These mushrooms rank with carrots, green beans, red peppers, and broccoli as good sources of dietary antioxidants. The white button mushroom, the most commonly consumed mushroom in the US, has an ORAC value of 6.9, which is higher than tomatoes, green peppers, pumpkins, zucchini, carrots, and green beans.
Mushrooms have been eaten and used as medicine for thousands of years. Traditional and folk medicine practitioners laud the bell-shaped fungi for their healing properties. Medicinal mushrooms are popular for their claimed health benefits, such as boosting immunity and energy levels, or improving heart health. They include mushrooms like chaga, lion's mane, tremella, reishi, cordyceps, king trumpet, and turkey tail. These are mostly consumed as extracts or powders because they can be too tough to eat in their whole form.
Mushrooms are low in calories, have virtually no fat and no cholesterol, and are very low in sodium. They are a versatile ingredient in many cooking styles as they provide a variety of flavors and textures. They can be eaten raw, dried, or cooked. They are also a good source of selenium and potassium and provide a small amount of vitamin D, especially when exposed to light.
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Mushrooms are a good source of potassium
Mushrooms are a low-calorie food, making them a great substitute for meat in recipes. They are also low in fat and cholesterol and provide a good source of protein. One cup of raw mushrooms provides 1-2 grams of protein, and a serving of cooked mushrooms is about half a cup.
When cooking mushrooms, it is best to sauté them quickly over high heat or simmer them over low heat, as boiling or microwaving may cause water-soluble nutrients like potassium to escape into the cooking water.
Mushrooms are also a good source of B vitamins, including riboflavin and niacin, which are especially important for those who do not eat meat. They also contain antioxidants, such as ergothioneine and selenium, which have anti-inflammatory properties.
Overall, mushrooms are a nutritious food that can provide many health benefits, including a good source of potassium.
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Frequently asked questions
Yes, mushrooms are low in calories. One cup of raw mushrooms (70g) provides 15 calories.
The healthiest and lowest-calorie ways to cook mushrooms are sautéing, boiling, grilling, and baking them.
Yes, mushrooms are a good source of potassium, copper, B vitamins, and selenium. They are also high in protein and fibre.
