Laura Smith
Mushrooms are a nutritional powerhouse, packed with vitamins, minerals, and antioxidants. They are a low-calorie, low-carb, and low-fat food with some protein. They are also a source of vitamin D, selenium, and potassium. Their meaty texture and savoury, umami flavour make them a popular substitute for meat in many dishes. With their impressive nutrient profile, mushrooms are a filling and satisfying addition to any meal.
| Characteristics | Values |
|---|---|
| Calories | Low-calorie |
| Carbohydrates | Low-carb |
| Fat | Practically no-fat |
| Protein | Contains protein |
| Vitamins | Contains vitamin B6, folate, vitamin D, and other vitamins |
| Minerals | Contains folate, magnesium, zinc, potassium, and other minerals |
| Antioxidants | Contains ergothioneine, glutathione, and other antioxidants |
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What You'll Learn
Mushrooms are a good source of protein and fibre
Mushrooms are the only vegan, non-fortified dietary source of vitamin D, which is important for building strong bones, reducing inflammation, and improving immune function. They also contain B vitamins, including thiamine, riboflavin, B6, and B12. Vitamin B6, found in shiitake mushrooms, helps the body form red blood cells, proteins, and DNA.
Mushrooms are a good source of fibre, with oyster and shiitake mushrooms having the most fibre at 2g per serving. They are also a low-carb, practically no-fat food, making them a healthy addition to any diet.
The umami taste of mushrooms means they can be used as a substitute for meat in many dishes. For example, cremini and portobello mushrooms have a similar taste and texture profile to meat. Blending mushrooms and mixing them with meat or using them as a meat replacement are popular ways to reduce meat intake.
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They are low in calories, carbs, fat and sodium
Mushrooms are low in calories, typically containing only about 15 calories per serving (one cup raw or 1/2 cup cooked). They are also low in carbohydrates, fat, and sodium. This makes them a healthy, nutritious food choice that can be added to various dishes to boost their flavour and texture without adding significant calories or unhealthy fats.
The low-calorie count of mushrooms is due in part to their high water content, which can help you feel fuller for longer. They are also a good source of dietary fibre, which aids digestion and can help promote a healthy weight by adding bulk to the diet without adding extra calories.
The low-fat content of mushrooms is notable, as they contain almost no fat. This makes them a healthy alternative to other sources of dietary fat. Mushrooms are also low in sodium, with just five milligrams of sodium per cup of white button mushrooms. This makes them a good choice for those watching their sodium intake, as they can add flavour to dishes without the need for added salt.
The combination of being low in calories, carbs, fat, and sodium makes mushrooms a nutritious and versatile food that can be incorporated into a variety of dishes to enhance both flavour and nutritional value without adding significant calories or unhealthy fats.
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Mushrooms are rich in vitamins, minerals and antioxidants
Mushrooms are a rich source of vitamins, minerals, and antioxidants. They are packed with essential nutrients, making them an excellent addition to a healthy diet.
Mushrooms contain a variety of vitamins, including B vitamins such as thiamine, riboflavin, B6, and B12, which help the body form red blood cells, proteins, and DNA. They are also one of the few dietary sources of vitamin D, which is important for bone health, immune function, and reducing inflammation. Vitamin D is typically obtained through sunlight or supplements, but mushrooms exposed to UV light or sunlight can be a good dietary source of this nutrient.
In terms of minerals, mushrooms are a good source of potassium, which helps reduce blood pressure by lessening the tension in blood vessels. They also contain zinc, an essential nutrient for the immune system and optimal growth in infants and children. Additionally, mushrooms are rich in antioxidants, including ergothioneine and glutathione, which have anti-inflammatory properties and protect the body from cellular damage caused by physiological stress.
The nutritional content of mushrooms makes them a healthy and flavourful addition to meals, contributing to a well-rounded and nutritious diet.
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They are the only vegan source of vitamin D
Mushrooms are a great food to incorporate into your diet. They are low-calorie, packed with vitamins, minerals, and antioxidants, and have a delicate flavour and meaty texture. They are also the only vegan source of vitamin D.
Vitamin D is essential for health, but it can be hard to get enough of it from your diet. The body can make vitamin D from UV light from the sun, but food sources of vitamin D or supplements are the safest way to meet your vitamin D needs consistently and safely. The two main dietary forms of vitamin D are vitamin D2, found in fungi and yeast, and vitamin D3, found in animals.
Mushrooms are the only vegan, non-fortified dietary source of vitamin D. They contain ergosterol (pro-vitamin D2), which is converted to pre-vitamin D2 under UV light, with heat required for full conversion to ergocalciferol, vitamin D2. The most common form of vitamin D in mushrooms is D2, with lesser amounts of vitamins D3 and D4. Although vitamin D2 in UV-exposed mushrooms may decrease with storage and cooking, consuming them before the 'best-before' date will ensure the vitamin D2 level remains above 10 μg/100 g fresh weight, which is higher than the level in most vitamin D-containing foods.
Consuming UV-exposed mushrooms can play an important role in addressing low vitamin D intakes, especially for those consuming vegan and vegetarian diets, where there is a low intake of animal-based vitamin D. Four serves/week of UV-exposed button mushrooms can support most Australian adults in meeting vitamin D recommendations. Additionally, vitamin D2 from mushrooms can be part of a larger solution to increasing dietary vitamin D intakes, and mushrooms exposed to UV are an important tool in addressing vitamin D deficiency in Australia and globally.
Some common edible mushrooms include morel and chanterelle mushrooms, which can be found at farmer's markets and some grocery stores. When buying fresh mushrooms, choose ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or withered.
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Mushrooms are versatile and can be used in many dishes
Mushrooms can be incorporated into every meal of the day. For breakfast, they can be fried and added to scrambled eggs on toast, or baked with eggs. They can be used in sandwiches, paninis, tortillas, and burgers for lunch.
Mushrooms are also commonly used in soups, such as mushroom soup, coconut chicken soup, Hungarian mushroom soup, and coconut curry ramen. They can be added to beefy soups, or used as a base for vegan soups.
Mushrooms are a staple in pasta dishes, such as mushroom pasta, vegetarian pasta, and creamy pasta. They can be used in pasta sauces, such as Alfredo sauce, or stirred into hot pasta for an easy dinner. They can also be used in risotto, such as wild mushroom risotto, and lasagna, such as four-cheese and mushroom lasagna.
Mushrooms are also used in a variety of cultural dishes, such as the Haitian Diri Djon Djon, a black mushroom rice dish, and Japanese curry rice, or kare raisu. They are also used in Chinese-inspired soups and French cream sauces.
There are many types of mushrooms used in cooking, including basic buttons, cremini, portobello, king oyster, shiitake, enoki, hen-of-the-woods, and morels.
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Frequently asked questions
Mushrooms are filling because they are a low-calorie, low-carb, high-fibre food with some protein. They also have a meaty texture and a savoury, umami flavour.
Mushrooms contain vitamins B6, B12, D, folate, and K, as well as minerals like selenium, potassium, zinc, and magnesium.
Mushrooms are a rich source of antioxidants and have anti-inflammatory properties. They may help to lower the risk of developing serious health conditions such as Alzheimer's, heart disease, cancer, and diabetes. They are also good for bone health and boosting the immune system.
Mushrooms are very versatile and can be added to a variety of dishes. Try adding them to omelettes, pasta sauce, stir-fries, or using them as a meat substitute in burgers or vegetarian pizzas.
