Laura Smith
Mushrooms are a low-calorie food option, making them a popular choice for people watching their weight. With a cup of raw mushrooms containing around 15 calories, they are a great way to add volume and nutrients to a meal without significantly increasing its calorie count. They are also low in fat and cholesterol, and their umami flavour makes them a suitable meat substitute in many dishes. Mushrooms are a good source of vitamins, minerals, and antioxidants, and some varieties, such as shiitake and oyster mushrooms, are particularly high in fibre.
| Characteristics | Values |
|---|---|
| Calories | 2-15 per serving (1 cup raw or 1/2 cup cooked) or 15.4 per cup of raw mushrooms |
| Carbohydrates | Low-carb |
| Fats | Practically no fat |
| Cholesterol | No cholesterol |
| Sodium | Very low in sodium |
| Protein | 1-2 grams of protein per 3 ounces of raw mushrooms (about 1 cup) |
| Carbohydrates | Contain indigestible carbohydrate called chitin |
| Vitamins | B vitamins (B2, B3, B6, folate, B5, riboflavin, niacin), vitamin D, vitamin A, vitamin C |
| Minerals | Selenium, magnesium, zinc, potassium, phosphorus, copper |
| Antioxidants | Ergothioneine, selenium |
| Fiber | 2g per serving (Oyster and Shiitake mushrooms) |
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What You'll Learn
Mushrooms are low in calories and high in protein
Mushrooms are a low-calorie food, with one cup of raw mushrooms containing just 15 calories. They are also low in fat, with one cup containing 0.2g, and have no cholesterol. They are a good substitute for meat in recipes, helping to reduce calories and fat without sacrificing satisfaction.
Mushrooms are also a source of protein, with one cup of raw mushrooms providing 2.2g. They are also a good source of copper, B vitamins, potassium, and iron. B vitamins help the body to get energy from food and form red blood cells, and are especially important for those who don't eat meat. Mushrooms also contain vitamin D, particularly if they have been grown in natural sunlight or exposed to ultraviolet light.
Mushrooms are a rich source of potassium, which can help to reduce the negative impact of sodium on the body and lower blood pressure. They also have a low level of sodium themselves, so using them in recipes can help to reduce sodium intake.
Mushrooms also contain beta-glucans, a type of fibre that may lower blood cholesterol levels. They also contain folate, which is important for fetal health during pregnancy.
Mushrooms have a naturally low glycemic index due to their low carbohydrate content, meaning they are presumed to have little negative effect on blood glucose or insulin response.
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They are a good substitute for meat
Mushrooms are a good substitute for meat for several reasons. Firstly, they are low in calories and fat but high in protein, vitamins, and minerals. For example, three ounces of raw mushrooms provide 1 to 2 grams of protein, B vitamins like riboflavin and niacin, selenium, and potassium. They also contain an indigestible carbohydrate called chitin, which is usually found in shrimp and crab shells. Secondly, mushrooms have a meaty texture and can absorb flavours, making them versatile and satisfying ingredients in vegan and vegetarian dishes. For instance, king oyster mushrooms can be sliced and seared like scallops, and shiitake mushrooms can be used in stir-fries and soups.
Mushrooms can be used as a meat substitute in various dishes, including sandwiches, burgers, stir-fries, soups, and salads. They can be sautéed, grilled, baked, or fried, and paired with herbs, spices, and sauces to enhance their flavour. For example, oyster mushrooms can be breaded and fried to create a vegan schnitzel or used in a "pulled pork" sandwich. Similarly, lion's mane mushrooms can be shredded and used in place of crab meat.
In addition to their versatility and nutritional benefits, mushrooms are also a more sustainable and ethical alternative to meat. By substituting mushrooms for meat, individuals can reduce their ecological footprint and contribute to a decrease in animal exploitation and environmental degradation associated with animal farming.
Overall, mushrooms make an excellent meat substitute due to their nutritional profile, meaty texture, versatility in cooking, and environmental benefits. They provide a satisfying and flavourful option for those seeking to reduce their meat consumption or adopt a more plant-based diet.
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They are a good source of vitamins and minerals
Mushrooms are a good source of vitamins and minerals. They are known to contain about 15 vitamins and minerals, including vitamin B6, folate, magnesium, zinc, and potassium. They also contain B vitamins (B2, B3, B5, riboflavin, and niacin), phosphorus, selenium, copper, and vitamin D. Mushrooms grown in natural sunlight or exposed to ultraviolet light are particularly rich in vitamin D, which is important for bone and immune health.
Oyster mushrooms have the highest fiber content, at 2g per serving, while maitake mushrooms and portobellos exposed to UV light are also among the highest in vitamin D. White mushrooms are also sold with enhanced levels of vitamin D. Cremini mushrooms are an excellent source of zinc, an important nutrient for the immune system and optimal growth in infants and children.
Mushrooms are also a good source of antioxidants, such as ergothioneine and selenium, which are anti-inflammatory compounds. They are also a good source of protein, with one cup of raw mushrooms providing 1 to 2 grams of protein. Mushrooms are therefore a healthy and satisfying substitute for meat in recipes, helping to reduce calories and fat intake.
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They are low in fat and cholesterol
Mushrooms are low in fat and cholesterol, making them a great substitute for meat in recipes. They are classified as vegetables but are technically a type of fungi. They are also low in calories, with one serving of mushrooms containing only about 15 calories. This makes them a good addition to a healthy diet, especially for those managing their weight through calorie control.
The low-calorie nature of mushrooms means they are often used as a side dish or added to more energy-dense foods such as meat. They are also high in protein, with one cup of raw mushrooms providing 1 to 2 grams of protein. This makes them a good meat alternative for vegans and vegetarians.
Different varieties of mushrooms have different calorie contents. For example, oyster mushrooms have 28 calories per serving, while portobellos have 22 calories per serving. Shiitake mushrooms, a popular variety in Japan and China, have 44 calories per serving but are also high in protein and fibre.
The method of cooking mushrooms can also affect their calorie content. Sautéing, boiling, grilling, and baking are healthier and lower-calorie options than frying or battering.
In addition to being low in fat and cholesterol, mushrooms are also a good source of vitamins, minerals, and antioxidants. They contain B vitamins, folate, magnesium, zinc, and potassium. They are also one of the few foods that contain vitamin D, which is important for bone health and immune function.
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They are a healthy, low-calorie side dish
Mushrooms are a healthy, low-calorie side dish. They are classified as vegetables but are technically a type of fungus. They are low in calories, with one serving of about a cup of raw mushrooms containing only about 15 calories. They are also high in protein and fibre, with one cup of fungi containing an average of 23.8g of protein and 0.7g of fibre.
Mushrooms are a good source of vitamins and minerals, including B vitamins, phosphorus, vitamin D, selenium, copper, potassium, and antioxidants. They are also rich in anti-inflammatory compounds such as ergothioneine and selenium, which can be beneficial for people with autoimmune disorders or inflammation.
The low-calorie nature of mushrooms makes them a popular choice for weight loss and weight management. They can be used as a side dish or added to more energy-dense foods such as meat. When cooking mushrooms, it is important to consider the method of cooking, as some methods can add extra calories. Sautéing, boiling, grilling, and baking are lower-calorie options compared to frying or battering.
Mushrooms have a savory, umami flavor that is similar to meat, making them a popular choice for meat substitutes in recipes. This can be a healthy way to reduce meat intake and lower calorie consumption.
Overall, mushrooms are a nutritious and low-calorie food that can be a healthy addition to any diet. They are versatile and can be cooked in a variety of ways, making them a tasty and satisfying side dish.
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Frequently asked questions
Mushrooms are low in calories because they contain an indigestible carbohydrate called chitin, which contributes "bulk" to our diet.
All mushrooms are low in calories, but some have fewer calories than others. For example, oyster mushrooms have 28 calories per serving, while portobellos have 22.
Yes, mushrooms are a good food to eat if you're trying to lose weight. They are low in calories and rich in nutrients, including protein, fibre, and B vitamins.
There are approximately 15 calories in a cup of raw mushrooms.
Cooking methods that use little to no oil, such as sautéing, boiling, grilling, and baking, will keep mushrooms low-calorie.
