Mushrooms Nutrition Facts. Is one of the most popular vegetarian foods, some varieties successfully replacing meat to provide a similar taste, good flavor to the food and satiety. There are many different types, and all contain various nutrients, but mushrooms are generally known to carry protein, dietary fiber, potassium, vitamin D and niacin among other important compounds.
Although they are widely consumed by people on a plant-based diet, mushrooms bring many benefits to any type of diet, and as a versatile food, they can be included in meat dishes to reduce some of the meat content, sometimes replacing meat entirely.
Nutritional profile
Mushrooms are generally nutritious, but depending on the type they do contain different nutrients. Nutritional information for approximately 1 cup of raw sliced mushrooms usually amounts to the following:
Calories: 15.4
Protein: 2.2 g
Carbohydrates: 2.3 g
Fat: 0.2 g
Cholesterol: 0
Water: 64.7 g
Mushrooms are thus low in calories and cholesterol-free with another very important advantage being the very low sodium content. Low-sodium foods are extremely beneficial, and mushrooms particularly are recommended to lower the amount of sodium in a diet.
Vitamins in mushrooms Amount Daily recommended value
Vitamin C 1.5 mg 2%
Betaine 6.6 mg
Vitamin D 12.6IU 3%
Choline 12.1 mg
Thiamin 0.1 mg 4%
Pantothenic acid 1.0 mg 10%
Riboflavin 0.3 mg 17%
Folate 11.2 mcg 3%
Niacin 2.5 mg 13%
Vitamin B6 0.1 mg 4%
Minerals in mushrooms Amount Daily recommended value
Calcium 2.1 mg
Selenium 6.5 mcg
Iron 0.3 mg 2%
Magnesium 6.3 mg 2%
Copper 0.2 mg 11%
Phosphorus 60.2 mg 6%
Potassium 223 mg 6%
Zinc 0.4 mg 2%
Sodium 3.5 mg
Due to containing a good amount of various minerals and vitamins, mushrooms play an important role in maintaining good health and fighting against different health conditions. For example:
Mushrooms can protect against heart disease
Selenium protects against damage of body cells related to heart disease, and mushrooms are a very good source of the mineral. Mushrooms are especially relevant in this case for vegetarians who may be experiencing heart diseases. There are fewer vegetarian foods rich in selenium compared to animal-derived foods, which make mushrooms an excellent food choice.
Mushrooms support bone strength
Copper is another important mineral with various benefits for the body. Containing 11% of the daily value per approximately 70 g serving cup, mushrooms maintain bone strength while also supporting a healthy nervous system.
Mushrooms control blood pressure level
One of the most important benefits that mushrooms provide is helping control blood pressure in the body. This is facilitated by potassium, a mineral important for proper function of various bodily systems including the heart and the nerves.
Mushrooms give a boost to the immune system
One of the most commonly found nutrients across the many mushroom varieties are beta glucans, natural boosters of the immune system. Beta glucans are important in fighting against diseases, but the body does not produce them naturally, so one of the best sources, in this case, is food, subsequently mushrooms.
Mushrooms aid weight-loss
In large proportion water and providing few calories per food volume, mushrooms are an excellent weight-loss food while remaining flavorful and very satisfying. In a weight-loss diet, they can replace the meat so long as the meal is accompanied by other high-protein foods.
Mushrooms should be consumed next to vegetables for increased nutrition and benefits. One of the most popular ways to cook mushrooms is grilling, or stuffing and baking in the oven. Toppings most often include cheese, chicken, onions and herbs, Portobello mushrooms often representing one of the first mushroom choices for baking.