Michael Davis
Mushrooms are a source of plant protein, but not a good one. They have an earthy, umami flavour and a meaty texture, making them a popular meat substitute in vegetarian and vegan cooking. However, mushrooms only contain 1-2% of your daily value (DV) for protein per 100 grams, and it would take 18 cups of mushrooms to meet the recommended DV for protein. Therefore, it is recommended to combine mushrooms with other sources of protein.
There are many types of mushrooms, including porcinis, morels, chanterelles, white buttons, shiitake, oyster, and portobello. They are incredibly versatile and can be used in dishes such as pasta, soup, sandwiches, stir-fry, frittata, and pizza. Mushrooms pair well with various proteins, including meats such as chicken, beef, and pork, as well as plant-based proteins like vital wheat gluten, soy products, and legumes.
| Characteristics | Values |
|---|---|
| Protein content | 1.4-2.9 grams per cup or 100g of fresh mushrooms; 23.80g/100g dry weight; 1-2% of daily value per 100g |
| Comparison to meat | Not a good source of protein compared to meat; duck, the meat with the lowest protein, is over 18 times higher than mushrooms with the most protein |
| Comparison to other plant sources | Lima beans, soybeans and soybean products, legumes, and beans are higher in protein than mushrooms |
| Complete protein | Yes, contains all 9 essential amino acids |
| Pairings to create complete protein | Carrot, hedge mustard seeds, chia seeds, pumpkin seeds, spirulina, pistachio, yellow mustard |
| Other common pairings | Cheese, meat, herbs and spices, liquor, pasta, rice, polenta, barley, pearl barley, grains, eggs |
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What You'll Learn
- Mushrooms are a source of plant protein, but not a good source
- Pair with carrots, seeds, or nuts to create a complete protein profile
- Mushrooms are a good meat substitute in vegetarian and vegan meals
- They can be combined with wheat gluten or soy products to create a protein-rich meal
- Mushrooms are versatile and can be used in pasta, soups, sandwiches, and more
Mushrooms are a source of plant protein, but not a good source
Mushrooms such as oyster mushrooms, shiitake mushrooms, and button mushrooms are considered complete protein sources because they contain all nine essential amino acids needed by the human body. However, their concentrations are lower compared to animal sources. To meet the recommended daily intake of protein with mushrooms alone would require consuming a large portion. For example, if your recommended intake is 50 grams, you would need to eat at least 1,700 grams of fresh mushrooms or 167 grams of dried mushroom powder.
While mushrooms may not be a good source of protein in terms of quantity, they make up for it in quality. Mushroom proteins are highly digestible and do not contain the antinutrients found in some plant sources, which can reduce protein and mineral absorption. Additionally, mushrooms provide other nutrients such as vitamins, minerals, and antioxidants, which support the immune system and contribute to overall health. For example, mushrooms are a good source of B vitamins, vitamin D, and beta-glucans.
The unique position of mushrooms as a source of fungal protein offers an ideal compromise between the quality of animal proteins and the advantages of plant proteins. They are also more environmentally sustainable than animal proteins, requiring fewer water and land resources and generating a low carbon impact. While mushrooms may not be the best source of plant-based protein, they can be combined with other plant-based foods to create a complete protein profile. For example, sauteed mushrooms can be served on a bed of whole grains, providing a nutritious and well-rounded meal.
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Pair with carrots, seeds, or nuts to create a complete protein profile
Mushrooms are a source of plant protein, but not a good one. Depending on the variety, they range from 1.4 grams to 2.8 grams of protein per cup. Each variety of mushroom has a unique nutrient profile, so their protein content varies.
However, edible mushrooms can be combined with other ingredients to create a complete protein profile. For example, mushrooms can be paired with carrots, seeds, or nuts to create a meal with a more diverse range of nutrients.
Carrots, for example, are a good source of vitamins and minerals, including vitamin A, fibre, and potassium. While carrots do not contain a high amount of protein, pairing them with mushrooms can create a more balanced dish. Roasted carrots and mushrooms is a popular dish, with the mushrooms adding an earthy, umami flavour to the sweetness of the carrots.
Seeds and nuts are also a good source of protein and can complement the flavour of mushrooms. Nuts, for example, typically contain between 4-20% protein, and seeds between 18-32%. Combining mushrooms with nuts or seeds can create a complete protein profile, providing a variety of essential amino acids.
Overall, while mushrooms may not be the best source of plant protein, they can be paired with carrots, seeds, or nuts to create a more nutritionally complete meal.
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Mushrooms are a good meat substitute in vegetarian and vegan meals
While mushrooms are not a good source of protein compared to meat, they do contain high-quality protein and all nine essential amino acids. They are also rich in vitamins, minerals, and antioxidants, making them a nutritious addition to any meal.
Oyster mushrooms, for example, have a robust texture and heartiness that make them perfect for vegan dishes like tacos, chowder, and fried "chicken". Similarly, shiitake mushrooms are renowned for their rich, umami flavour and distinct smoky note, making them a great meat substitute in stir-fries and soups.
When using mushrooms as a meat substitute, they can be cooked in a variety of ways, such as grilling, frying, or sautéing. Adding ingredients like garlic, butter, herbs, and soy sauce enhances their flavour and makes them a tasty addition to any vegetarian or vegan dish.
Overall, mushrooms are a versatile and nutritious option for those seeking meat substitutes in vegetarian and vegan meals, providing flavour, texture, and health benefits.
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They can be combined with wheat gluten or soy products to create a protein-rich meal
Mushrooms are a source of plant protein, but not a good one. They have an earthy, umami flavour and a soft, spongy texture that makes them a popular meat substitute in vegetarian and vegan cooking. However, they are not comparable to meat in terms of protein content.
While mushrooms are a good source of vitamins, minerals, and antioxidants, and fibre, they are not a complete protein source. This is because they only provide 4 out of the 9 essential amino acids in sufficient amounts.
To create a complete protein profile, mushrooms can be combined with other plant-based foods that are high in the amino acids in which mushrooms are lacking: isoleucine, leucine, lysine, methionine, and phenylalanine. Some examples of foods that complement the amino acid profile of mushrooms include:
- Wheat gluten
- Soy products, such as tofu and tempeh
- Hedge mustard seeds
- Chia seeds
- Pumpkin seeds
- Spirulina
- Pistachios
- Yellow mustard
Combining mushrooms with these foods can create a protein-rich meal that provides all the essential amino acids. For example, a ratio of 1.7 cups of mushroom (117g) and 0.3 cups of pumpkin seeds (18g) makes a complete amino acid profile. Similarly, a ratio of 0.8 cups of mushroom (58g) and 3.7 tablespoons of pistachio (29g) creates a complete profile.
In addition to their nutritional benefits, mushrooms are very versatile and can be used in a variety of dishes, including pastas, soups, sandwiches, and stir-fries. They pair well with many herbs and spices, as well as meats and cheeses.
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Mushrooms are versatile and can be used in pasta, soups, sandwiches, and more
Mushrooms are incredibly versatile and can be used in pasta, soups, sandwiches, and more. Their meaty texture and earthy, umami flavour make them a popular meat substitute in vegetarian and vegan cooking. However, they also complement chicken and red meat in dishes such as Beef Stroganoff.
Mushrooms are a source of plant protein, but not a good one. They contain an average of 2.9g of protein per 100g, which is quite low compared to animal-based proteins. For example, chicken breast contains 32.1g of protein per 100g serving. To meet your recommended daily protein intake with mushrooms, you would need to consume a large amount—around 18 cups of mushrooms.
However, mushrooms can be combined with other plant-based sources of protein to create a more balanced meal. For example, mushrooms can be paired with vital wheat gluten or soy products to create a plant-based meal rich in protein and other essential nutrients. Additionally, certain vegetarian foods pair well with mushrooms to create a complete protein profile. For example, the following foods are high in isoleucine, leucine, lysine, methionine, and phenylalanine, which complement the amino acid profile of mushrooms:
- Carrots
- Hedge mustard seeds
- Pumpkin seeds
- Spirulina
- Pistachios
Mushrooms are also commonly used in pasta dishes, such as vegetarian pasta or creamy pasta with golden brown maitakes, oyster mushrooms, and shiitakes. They can also be used in Chinese-inspired soups or French cream sauces. Their versatility extends to sandwiches, where they can be a tasty addition to a savoury vegetarian sandwich.
Overall, while mushrooms may not be a significant source of protein, they are versatile and can be combined with other protein sources to create nutritious and delicious meals.
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Frequently asked questions
While mushrooms are a source of protein, they are not a good source. To create a complete protein profile, mushrooms can be paired with carrots, hedge mustard seeds, chia seeds, pumpkin seeds, or spirulina.
Dairy and eggs are complete proteins that go well with mushrooms. For a vegetarian option, consider pairing mushrooms with tofu or tempeh.
Some good vegan proteins to pair with mushrooms include tofu, tempeh, and plant foods with high protein content such as soybeans, legumes, and beans.
Mushrooms are commonly used as a meat substitute, but they also go well with meat. Some good meat and mushroom combinations include beef stroganoff, chicken and mushroom pasta, and mushroom gravy with turkey or chicken.
Some recipes that include mushrooms and protein are mushroom pasta, mushroom soup, and a stir-fry with mushrooms and tofu.
