Mushrooms belong to the fungi kingdom, distinct from plants and animals. Although classified as fungi, they are frequently prepared and consumed like vegetables in various dishes.
Mushrooms are a favored and nutritious food choice in the United States. According to the Agricultural Marketing Resource Center, each American consumes nearly three pounds of mushrooms annually. Additionally, many people utilize mushrooms for medicinal reasons in various dietary powders, liquids, and supplements.
Individuals seeking information on the nutritional value of mushrooms should recognize that these fungi are rich in vitamin D, selenium, and vitamin B6. Mushrooms are a low-calorie, high-fiber food option that can be incorporated into various culinary applications. They contribute a savory taste to dishes while being low in sodium, making them a nutritious choice.
Mushroom Nutrition Facts
A cup of mushrooms (70g) contains 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. Mushrooms are rich in copper, B vitamins, potassium, and iron. The nutritional details listed here pertain to 1 cup of raw mushrooms from the USDA.
Mushroom Nutrition Facts
Nutrient Amount per serving
Calories 15
Fat 0.2g
Sodium 3.5mg
Carbohydrates 2.3g
Fiber 0.7g
Sugars 1.4g
A serving of mushrooms is 1 cup—figures from the U.S. Department of Agriculture.
Carbohydrates
A single cup of raw mushrooms contains 2.3 grams of carbohydrates. They also serve as a beneficial source of fiber, especially the soluble fiber known as beta-glucan. Mushrooms have a naturally low glycemic index, suggesting they are likely to have minimal adverse effects on blood sugar levels or insulin response due to their low carbohydrate content. However, there is a lack of sufficient, conclusive evidence regarding the effectiveness of mushrooms for diabetes.
Fats
Mushrooms contain very little fat, the majority of which is polyunsaturated fat. Consequently, mushrooms are regarded as a heart-friendly food option.
Protein
Mushrooms contain 2.2 grams of protein per cup, contributing to daily protein needs. A balanced diet should include other protein-rich foods like legumes, nuts, dairy, meat, or fish.
Vitamins and Minerals
Mushrooms are rich in micronutrients, such as copper, potassium, phosphorus, and iron. Copper plays a role in the production of energy and the utilization of iron. Potassium is essential for maintaining fluid and electrolyte balance, which is necessary for proper nerve and muscle function, and it may also contribute to lowering blood pressure. Iron is vital for producing hemoglobin, DNA, amino acids, neurotransmitters, and various hormones. Mushrooms are also a source of niacin (vitamin B3) and pantothenic acid (vitamin B5). B vitamins help release energy from carbohydrates, proteins, and fats.
Supply vitamin D
Vitamin D2 is essential for strong bones and proper muscle function. Most vitamin D comes from animal sources, supplements, and sunlight. Interestingly, some mushrooms are labeled “UV-treated” or “rich in vitamin D” because they contain ergosterol, which converts to vitamin D when exposed to ultraviolet light. UV-treated mushrooms can provide enough vitamin D to meet your daily needs. You can find these enriched mushrooms in stores or treat them at home.
Calories
A single cup of uncooked mushrooms has only 15 calories. This makes it a calorie-friendly food, particularly since most individuals don’t consume a whole cup in one sitting, resulting in an even lower calorie intake.
Mushroom Nutrition: Health Benefits
An estimated 126 health-related effects are attributed to medicinal mushrooms and fungi. Research continues into the potential uses of mushrooms to enhance health and prevent or manage various health issues. Alongside the numerous vitamins and minerals found in mushrooms, they have also been discovered to contain significant amounts of antioxidant compounds that can benefit health.
1. Boost your immune system
Chronic inflammation, which is prolonged swelling, is linked to heart disease, cancer, and various other health issues. Mushrooms are rich in specific antioxidants that shield your body from stress and help prevent or slow cell damage. Additionally, mushrooms stimulate elements in your immune system that can boost its capacity to safeguard you against infections and diseases, including the development of tumor cells. Some studies have discovered a possible connection between increased mushroom intake and a reduced risk of cancer, particularly breast cancer.
2. Fights Cell Damage
Antioxidants are known to combat oxidative stress and inflammation, which play a role in the signs of aging and the onset of chronic illnesses. Various mushrooms, including porcini and white button mushrooms, are rich in the antioxidants glutathione and ergothioneine, which are rarely present in other plant foods.
3. Improves Brain Function
Eating mushrooms might help reduce the cognitive deterioration associated with aging, based on the earlier antioxidant research and a different study involving over 600 individuals aged 60 and older.
4. Lower blood pressure
Potassium is a mineral and electrolyte that helps your body regulate blood pressure. The majority of Americans do not consume an adequate amount of potassium. Since mushrooms are abundant in this mineral, they could aid in lowering high blood pressure (hypertension). Additionally, they may decrease your likelihood of developing cardiovascular disease.
5. Supports Bone Health
Certain mushrooms in stores may be exposed to UV light to enhance their vitamin D content. These treated mushrooms represent one of the top vitamin D sources, essential for maintaining strong bones. Consuming these mushrooms offers the same advantages as obtaining vitamin D from supplements or sun exposure. Typically, mushrooms do not provide a reliable source of vitamin D; however, wild mushrooms can be an exception, although consuming them can pose risks if you cannot distinguish between edible and poisonous varieties.
6. Maintain heart health
Mushrooms are beneficial for those who prioritize heart health. Their nutrients and plant-derived compounds may assist in preventing the accumulation of plaque in blood vessels. Use tasty, low-sodium mushrooms as a replacement for meat while maintaining low levels of calories, fat, and cholesterol.
“Certain mushrooms have a flavor and texture that mimic meat,” Prescott explains. “The advantages of swapping them for beef, lamb, or other red meats are unparalleled. You gain the nutrients and reduced calories, sodium, and cholesterol without losing flavor.”
7. Lowers Diabetes Risk
Mushrooms are fiber-rich and offer numerous health benefits, such as a reduced likelihood of developing type 2 diabetes. A 2020 study indicates that the polysaccharides found in mushrooms can also help protect against diabetes by decreasing oxidative stress.
8. Support weight loss
Studies indicate that incorporating mushrooms into your diet can promote safe weight loss paired with exercise and healthy habits. In one study, participants who replaced 20% of their meat intake with mushrooms experienced better weight loss outcomes.
The taste of mushrooms may help decrease your preference for added salt, which aids in managing your blood pressure. Researchers discovered that swapping out half the meat in a ground beef dish for mushrooms retained the flavor while decreasing sodium consumption by 25%.
9. May Reduce Depression
Following an analysis of the outcomes from the U.S. National Health and Nutrition Examination Survey (NHANES), researchers observed that individuals who included mushrooms in their diet were less likely to experience depression. This benefit seems to exist regardless of the quantity of mushrooms eaten.
10. Improve gut health
Mushrooms have compounds essential for balancing the microbiome (fungi, bacteria, and viruses) in your gut and promoting the growth of beneficial bacteria. By enhancing your digestive and immune systems, mushrooms can help ensure that the nutritious foods you consume contribute to your health and strength.
Adverse Effects of Mushrooms
Certain mushrooms can interact negatively with alcohol. For instance, the inky cap mushroom contains coprine, which can cause unpleasant symptoms similar to those of Antabuse when alcohol is consumed up to five days after eating the mushroom. Additionally, some mushrooms may cause digestive issues when paired with alcohol.
The main risks of wild mushrooms are their toxic effects, which can lead to gastrointestinal distress and, in severe cases, hospitalization. Some toxins may harm the nervous system, kidneys, or liver and can be fatal without an antidote. Also, hallucinogenic mushrooms contain psilocybin, leading to psychological effects.
Allergies
Allergic reactions to mushrooms are infrequent but have been documented. If you are allergic to molds, you might experience a cross-reaction.
What are the types of mushrooms?
Fungi encompass mushrooms. Researchers have discovered thousands of species, yet only around two dozen are commonly recognized as edible. Certain mushrooms contain hallucinogenic substances (psilocybin) that can induce hallucinations or change one’s state of consciousness. Numerous other varieties found in the wild — such as the “death cap mushroom” — are not safe for consumption.
If you’re not an expert on mushrooms, it’s best to rely on those found in grocery stores to steer clear of poisoning or other adverse effects. You’ll still see many options, although prices can fluctuate.
Some mushrooms possess a deep umami (savory) flavor, making them an excellent alternative to meat. Others have more subtle, earthy tastes. The most commonly consumed mushrooms in the U.S., button mushrooms, have a gentle flavor.
Other types that are readily available include:
- Chanterelle, shaped like a trumpet.
- Cremini (baby Bella) is firm and dark.
- Enoki, small white stems with caps.
- Maitake, dimpled and spongy.
- Oyster, fan-shaped with a thin cap.
- Porcini, thick-stemmed with a reddish-brown cap.
- Portobello, brown with a thick, large cap.
- Shiitake, ivory-colored stem, and a dark brown cap.
Mushroom Nutrition: When They’re Best
Fresh mushrooms are available year-round, peaking from April to June. Wild mushrooms are seasonal, typically found in summer and fall, while dried and canned varieties are available year-round.
Mushroom Storage and Food Safety
Many wild mushrooms can be deadly and resemble safe varieties, making it risky to gather them for consumption. Wild mushrooms from reputable sellers are generally safe to eat. While some people enjoy raw mushrooms in salads, cooking them is recommended as it releases vitamins and minerals. Raw mushrooms contain small toxins, including a carcinogenic compound, which cooking can eliminate. However, cooking does not make highly toxic mushrooms safe. When buying mushrooms, look for fresh, clean specimens without blemishes. Store them in an open container in the refrigerator for about five days, and avoid washing until just before use.
How to Prepare Mushrooms
Mushrooms can be cooked in various ways, such as grilling, baking, and sautéing. They add texture, flavor, and substance to meals and are great for sauces, stews, and soups. Mushroom caps can be stuffed with spreads, dips, or mixes of seafood and cheese.
You can start your day with a protein-rich egg and mushroom dish, pair grilled mushrooms with your main course, or use them as a meat substitute in vegetarian or vegan meals.
