What is the nutritional value of mushrooms?
Last updated Thu 23 Feb 2017 By Megan Ware RDN LD Reviewed by Peggy Pletcher, MS, RD, LD, CDE
Table of contents
Mushrooms are classified as vegetables in the food world, but they are not technically plants. They belong to the fungi kingdom. Although they are not vegetables, mushrooms provide several important nutrients.
The key to getting enough vitamins and minerals in the diet is to eat a colorful variety of fruits and vegetables. In many cases, a food that lacks color also lacks necessary nutrients, but edible mushrooms, which are commonly white, prove quite the contrary.
This feature is part of a collection of Medical News Today articles on the health benefits of popular foods. It provides a nutritional breakdown of mushrooms and an in-depth look at their possible health benefits, how to incorporate more mushrooms into your diet and any potential health risks associated with their consumption.
BENEFITS
Health benefits of mushrooms
Mushrooms
Mushrooms contain some valuable nutrients.
Consuming fruits and vegetables of all kinds has long been associated with a reduced risk of many lifestyle-related health conditions.
Increasing consumption of whole, unprocessed foods, like mushrooms, appears to decrease the risk of obesity and overall mortality, diabetes, and heart disease.
They also promote a healthy complexion and hair, increased energy, and overall lower weight.
Selenium is a mineral that is not present in most fruits and vegetables but can be found in mushrooms. It plays a role in liver enzyme function, and helps detoxify some cancer-causing compounds in the body. Additionally, selenium prevents inflammation and also decreases tumor growth rates.2
The vitamin D in mushrooms has also been shown to inhibit the growth of cancer cells by contributing to the regulation of the cell growth cycle. Placing freshly cut mushrooms in the sun significantly increases their vitamin D content. The folate in mushrooms plays an important role in DNA synthesis and repair, thus preventing the formation of cancer cells from mutations in the DNA.2
One cup of grilled portabella mushrooms and one cup of stir-fried shiitake mushrooms both provide about 3 grams of fiber. Fiber also benefits the digestive system and reduces the risk of heart disease and metabolic syndrome.
The Dietary Guidelines for Americans recommend 21 grams to 25 grams a day of fiber for women and 30 grams to 38 grams a day for men.
Additionally, an intake of 3 grams of beta-glucans per day can lower blood cholesterol levels by 5 percent.3 The stem of the shiitake mushrooms is a particularly good source of beta-glucans.
Immunity
Selenium has also been found to improve immune response to infection by stimulating the production of killer T-cells. The beta-glucan fibers found in the cell walls of mushrooms stimulate the immune system to fight cancer cells and prevent tumors from forming.3
Weight management and satiety
Dietary fiber plays an important role in weight management by functioning as a "bulking agent" in the digestive system. Mushrooms contain two types of dietary fibers in their cell walls, beta-glucans and chitin. These increase satiety and reduce appetite. By making you feel fuller longer, they can reduce overall calorie intake.3
NUTRITION
Nutritional profile of mushrooms
Mushrooms are naturally low in sodium, fat, cholesterol, and calories and have often been referred to as "functional foods."
As well as providing basic nutrition, they help prevent chronic disease due to the presence of antioxidants and beneficial dietary fibers such as chitin and beta-glucans.
One cup of chopped or sliced raw white mushrooms contains:
15 calories
0 grams of fat
2.2 grams of protein
2.3 grams of carbohydrate, including 0.7 grams of fiber and 1.4 grams of sugar
A large variety of mushrooms are available, but most provide around the same amount of the same nutrients per serving, regardless of their shape or size.
Vitamins and minerals
Mushrooms are rich in B vitamins such as riboflavin (B2), folate (B9), thiamine (B1), pantothenic acid (B5), and niacin B3). The B vitamins help the body to get energy from food, and they help form red blood cells.
A number of B vitamins also appear to be important for a healthy brain. Pregnant women are advised to take folic acid, or folate, during pregnancy, to boost fetal health.
Mushrooms are also the only vegan, non-fortified dietary source of vitamin D. Dairy products are normally a good food source of vitamin D, but vegans do not consume any animal products, so mushrooms can offer an alternative source of this important vitamin.
Several other minerals that may be difficult to obtain in a vegan diet, such as selenium, potassium, copper, iron, and phosphorus, are available in mushrooms.1
Beta-glucans are a type of fiber that is found in the cell walls of many types of mushrooms. Recently, beta-glucans have been the subject of extensive studies that suggest they might improve insulin resistance and blood cholesterol levels, lowering the risk of obesity and providing an immunity boost.3
Mushrooms also contain choline, an important nutrient that helps with sleep, muscle movement, learning, and memory. Choline assists in maintaining the structure of cellular membranes, aids in the transmission of nerve impulses, supports proper fat absorption and reduces chronic inflammation.7
DIET
Incorporating more mushrooms into the diet
When buying mushrooms at the market, chose ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or withered. Store mushrooms in the refrigerator and do not wash or trim them until ready for use.
Stuffed mushrooms
Make stuffed portabella mushrooms by filling them with your favorite ingredients and baking.
Quick tips for preparing mushrooms:
Sauté any type of mushroom with onions for a quick and tasty side dish
Add raw sliced crimini mushrooms or white mushrooms to top any salad
Make stuffed portabella mushrooms by filling them with your favorite ingredients and baking
Add sliced mushrooms to omelets, breakfast scrambles and quiches
Grill portabella mushrooms and use them on sandwiches or in wraps
While most of us are familiar with white or button mushrooms, other types are available.
One 19-gram shiitake mushroom, popular in Japanese cuisine, contains:
6 calories
0.09 grams of fat
1.29 grams of carbohydrate, including 0.45 grams of sugar
0.43 grams of protein
0.5 grams of dietary fiber
Shiitake mushrooms can be sautéed in broth or olive oil for a healthy side dish.
One whole 84-gram portabella mushroom contains:
18 calories
0.29 grams of fat
3.25 grams of carbohydrate, of which 2.10 grams is sugar
1.77 grams of protein
1.1 gram of dietary fiber
To enjoy a portabella mushroom, clean it, remove the stem, and marinate it a mixture of olive oil, onion, garlic, and vinegar for an hour. Then place under a hot grill for 10 minutes.
HEALTH RISKS
Potential health risks of consuming mushrooms
Wild mushrooms have been part of the human diet for several centuries, but uncultivated wild mushrooms may pose a risk to those unable to distinguish between those safe to eat and those that are dangerous for consumption.
Eating wild mushrooms that are toxic to humans can cause severe illness and sometimes even death. Studies have also shown that some wild mushrooms contain high levels of heavy metals and other harmful chemicals.5
To avoid these dangers, it is best to consume mushrooms that have been cultivated under appropriate conditions.
Consuming beta-glucans is believed to be safe for most people. However, since beta-glucans are capable of stimulating immune function, this may be a risk for those with autoimmune diseases such as rheumatoid arthritis, lupus, asthma, and multiple sclerosis.
Researchers have yet to conclude whether or not large amounts of beta-glucan intake has any negative effects on those with these conditions.5
It is the total diet or overall eating pattern that is most important in disease prevention and achieving good health. It is better to eat a diet with variety than to concentrate on individual foods as the key to good health.
Further reading
Have you enjoyed reading about the potential health benefits of mushrooms? Take a look at our collection of articles about other foods.
Alternatively, read our article about the top 10 healthy foods for your daily diet.
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Article last updated by Yvette Brazier on Thu 23 February 2017.
Visit our Nutrition / Diet category page for the latest news on this subject, or sign up to our newsletter to receive the latest updates on Nutrition / Diet.
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References
Citations
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Comments(10)
ADD A COMMENT
Jan Merrified
JUNE 26, 2014 11:09 PM
Its a very effective information about mushrooms, now its clear that mushroom is not vegetarian or non vegetarian food
Reply
Sai Harini
AUGUST 1, 2015 8:05 AM
It is very useful to know more about mushrooms. Some don't consume mushroom. I would suggest them to consume mushrooms which are good for health.
Reply
Bmc
JULY 1, 2016 8:36 PM
Please read it and forward
Reply
Giovanni Di matteo
OCTOBER 15, 2016 5:44 PM
We take shiitake mushrooms but are wondering should have taken envoi or take it together
Reply
NITYANANDA GHOSH
OCTOBER 18, 2016 7:10 AM
I want to cultivate it in my house only to the extent we need to consume.
Reply
Hendrik von W.
OCTOBER 25, 2016 2:18 AM
Dear Reader, I disagree with the above statement. Mushrooms are very unhealthy, because they pollute the environment in a big way. Large quantities of turf (destruction of nature and climate change (CO2)), chicken dung (ammonia, nitrogen), marl, calcium carbonate (a waste product of the production of sugar) and pesticides are used to grow mushrooms. And what to do with the waste? Every six weeks an enormous amount of contaminated soil leaves the mushroom houses. The supposed health benefits cannot compensate for the destruction of our environment, our habibat. Therefore: don´t eat mushrooms! Kind Regards Hendrik (from The Netherlands)
Reply
Smiles
NOVEMBER 3, 2016 4:43 PM
Very informative
Reply
Kim
JANUARY 8, 2017 7:17 AM
Love this article.
Reply
Sir Edward Greene (Retired)
AUGUST 20, 2017 8:06 AM
The 'Ancients' used mushrooms, but the pharmacy industry do not want people to know about the value of mushrooms. The druids and Celtic healers use magic mushrooms. The Greeks and Egyptians were well aware of the benefits of Mushrooms... The discovery, by Sir Alexander Fleming of Penicillin, was purely by chance. His assistant in the lab, accidentally left a slit in the labs window. Spores entered through over the weekend, and on the Monday, the blood cultures were destroyed.
Reply
mobotak
DECEMBER 11, 2017 1:45 AM
Mushrooms are considered to be very healthy. They are not only low in calories, they also contain lots of fibre and they are an important source of key vitamins and minerals. Mushrooms are often chosen as a vegetarian substitute for meat because they are an important source of protein. They contain more than twice the amount of protein than other vegetables. They are often used in diets because they help you feeling full. But there is more. When it comes to health and healthy eating, the mushroom is no less than a small miracle. Therefore, mushrooms are considered the 15th superfood!
Mushrooms contain many essential vitamins, such as vitamin B, C and D. Vitamin B is good for a healthy skin and helps to prevent heart disease. Furthermore, vitamins B2 and B3 are contributing in maintaining red blood cells and a healthy nerve function. Vitamin D, associated with strong teeth and bones, turns out to do much more for our bodies: it’s important for cell division and strengthens the immune system. Mushrooms are the only non-animal source of this vitamin, which is very unique and of course good news for vegetarians! Mushrooms naturally contain vitamin D but this is increased when mushrooms are exposed to sunlight.
Reply
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