Mushroom Masala: Calories, Nutrition and Health Benefits

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A flavorful Indian curry packed with protein-rich mushrooms, aromatic spices, and immune-boosting nutrients for every health goal.

Quick Nutrition Facts

Per 1 Cup Serving (150g)

Nutrient	Amount
Calories	120 kcal
Protein	5g
Carbohydrates	12g
Fiber	3g
Sugars	4g
Fat	6g
Vitamin D	18% DV
Selenium	22% DV
Copper	18% DV
Potassium	420mg

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Mushrooms are one of the few plant sources of vitamin D and contain powerful immune-boosting beta-glucans. The spices in masala (turmeric, cumin, coriander) provide additional anti-inflammatory benefits.

Myth Busters

MYTH #1: Mushrooms Have No Nutritional Value

TRUTH: Mushrooms are nutrient powerhouses with B vitamins, selenium, copper, vitamin D, and beta-glucans. They're low in calories but high in essential nutrients and bioactive compounds.

MYTH #2: Mushroom Masala Is Too High in Calories

TRUTH: At only 120 calories per cup, mushroom masala is a low-calorie, nutrient-dense meal. The fat content comes from cooking oil which helps absorb fat-soluble nutrients like vitamin D. Use moderate oil for best results.

MYTH #3: Mushrooms Are Just Water and Have No Protein

TRUTH: While mushrooms are 90% water, they provide 3-4g protein per 100g plus all essential amino acids. Combined with lentils or chickpeas, mushroom masala becomes a complete protein meal.

MYTH #4: Raw Mushrooms Are Healthier Than Cooked

TRUTH: Cooking mushrooms actually increases nutrient availability, breaks down cell walls, and releases more antioxidants. The heat in masala preparation enhances nutrient absorption, especially vitamin D and selenium.

MYTH #5: All Mushrooms Are the Same Nutritionally

TRUTH: Different mushrooms offer unique benefits. Button mushrooms have more selenium; shiitake boost immunity; oyster mushrooms have more protein. Mix varieties in your masala for maximum nutrition.

MYTH #6: Mushroom Masala Has Too Much Oil to Be Healthy

TRUTH: The oil in masala serves important purposes - it helps absorb fat-soluble vitamins D and E, enhances spice bioavailability, and adds satiety. Use 1-2 tablespoons per serving for optimal nutrition without excess calories.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Only 120 calories per cup, 3g fiber for fullness, 90% water content keeps you satisfied, high protein prevents muscle loss.
Muscle Gain		5g protein per cup, B vitamins support energy metabolism, selenium aids muscle recovery. Pair with paneer or chickpeas for complete protein.
Diabetes Management		Very low glycemic index, beta-glucans help regulate blood sugar, high fiber slows glucose absorption. Use minimal oil for best results.
PCOS Management		Anti-inflammatory spices reduce inflammation, low glycemic load supports insulin sensitivity, vitamin D improves hormonal balance.
Pregnancy Nutrition		Folate supports fetal development, vitamin D for bone health, selenium for thyroid. Cook mushrooms thoroughly during pregnancy.
Viral/Flu Recovery		Beta-glucans boost immune function, selenium enhances immunity, easy to digest, warm spices soothe inflammation.

PERSONALIZED NUTRITION

Track your meals with NutriScan for personalized NutriScores based on your specific health goals!

Blood Sugar Response to Mushroom Masala

Understanding how mushroom masala affects your blood glucose helps you make informed meal planning decisions.

Typical Glucose Response Curve

*This chart shows typical blood glucose response for general healthy individuals. Individual responses may vary. Not medical advice.*

How to Optimize Blood Sugar Response

Pairing mushroom masala with whole grains and protein creates balanced, sustained energy:

🍚 Brown rice or quinoa - Adds fiber and complex carbs for stable blood sugar
🫘 Chickpeas or lentils - Complete protein and additional fiber
🧀 Paneer or tofu - Protein and healthy fats slow glucose absorption
🥗 Side salad - Extra fiber and nutrients with minimal calories

This combination provides complete nutrition while maintaining steady blood sugar levels throughout the day.

Cultural Significance

Mushrooms have been cultivated in India since the 1960s and have become a beloved vegetarian protein source in Indian cuisine.

In India:

Popular substitute for meat in vegetarian diets, especially in North India
Button mushrooms (white mushrooms) most commonly used in masala dishes
Considered a luxury ingredient due to cultivation requirements
Growing interest in oyster and shiitake varieties for health benefits
Used in Ayurveda for immune support and vitality

Global Impact:

Mushrooms cultivated in over 100 countries worldwide
India is among the top 15 mushroom producers globally
Increasingly recognized as sustainable protein source
Key ingredient in plant-based and flexitarian diets

Compare & Substitute

Mushroom Masala vs Similar Dishes (Per 100g)

Nutrient	🍄 Mushroom Masala	🥬 Palak Paneer	🧀 Paneer Masala	🥔 Aloo Curry
Calories	80 kcal	120 kcal	160 kcal	90 kcal
Carbs	8g	6g	7g	15g
Fiber	2g	2.5g	1g	2g
Protein	3.3g	8g	10g	2g
Fat	4g	8g	12g	4g
Vitamin D	High	Low	Low	None
Iron	1mg	3mg	0.5mg	1mg
Calcium	20mg	150mg	200mg	25mg
Best For	Weight loss, immunity	Iron needs, muscle gain	High protein, muscle building	Budget-friendly, gluten-free

Frequently Asked Questions

Is mushroom masala good for weight loss?

Yes, mushroom masala is excellent for weight loss. With only 120 calories per cup and 5g protein, it provides satisfying nutrition with minimal calories. The 3g fiber promotes fullness while mushrooms are 90% water, keeping you hydrated and satisfied.

Best practices: Use 1-2 tablespoons oil per serving, avoid cream or cashew paste, pair with brown rice or roti, have for lunch or dinner as a main dish.

Can diabetics eat mushroom masala?

Yes, diabetics can enjoy mushroom masala freely. Mushrooms have a very low glycemic index (less than 15) and help regulate blood sugar through beta-glucans.

Tips for diabetics:

Use minimal oil (1 tablespoon per serving)
Avoid adding cream, coconut milk, or cashew paste
Pair with whole grain roti or brown rice (measured portions)
Add more vegetables like bell peppers or tomatoes
Best timing: lunch with balanced portions

Always consult your healthcare provider for personalized advice.

How much protein is in mushroom masala?

A cup of mushroom masala contains 5g of protein. While moderate, mushrooms provide all essential amino acids. For higher protein intake, add chickpeas, paneer, or tofu to the masala, increasing protein to 10-15g per serving.

For muscle gain or high-protein diets, combine mushroom masala with dal, quinoa, or a side of Greek yogurt raita.

What are the main health benefits of mushroom masala?

Key Benefits:

Immune Support: Beta-glucans and selenium boost immunity and fight infections
Vitamin D Source: One of few plant foods with vitamin D for bone health
Weight Management: Low calories, high water content, satisfying protein and fiber
Antioxidant Rich: Spices (turmeric, cumin) provide anti-inflammatory compounds
Heart Health: Potassium, fiber, and cholesterol-free support cardiovascular function
Blood Sugar Control: Low GI and beta-glucans help regulate glucose

When is the best time to eat mushroom masala?

Depends on your goal:

Weight Loss: Lunch or dinner as a low-calorie main dish (pair with salad). Avoid late-night due to slower digestion.
Muscle Gain: Lunch with protein-rich sides (paneer, dal, quinoa). Post-workout with whole grains.
Diabetes: Lunch or early dinner, paired with measured portions of whole grains.
General Health: Anytime as part of balanced meal. Mushrooms are best absorbed with fat (the oil in masala helps).

IMPORTANT NOTE

Always cook mushrooms thoroughly. Raw or undercooked mushrooms can cause digestive discomfort.

Is mushroom masala healthy?

Yes, mushroom masala is very healthy when prepared with moderate oil. Mushrooms are nutrient-dense, low in calories, and provide important minerals and vitamins.

Healthier Preparation Tips:

Use 1-2 tablespoons oil per serving (not deep-fried)
Choose button, oyster, or portobello mushrooms for maximum nutrition
Add more vegetables (tomatoes, bell peppers, peas)
Use fresh spices and herbs
Avoid cream-based versions; use tomato-onion gravy

Nutrition Boost: Add turmeric for anti-inflammatory benefits, ginger for digestion, and garlic for immunity.

How many servings of mushroom masala should I eat?

General Guidelines:

1 cup daily - Most people (120 calories, excellent nutrition)
1-2 cups daily - Weight loss, diabetes management (satisfying, low calorie)
1 cup daily - Muscle gain (combine with protein-rich sides)

Avoid excess: More than 2 cups may provide too much sodium (from salt in masala) and too much fat (from cooking oil).

Track your meals with NutriScan app to see how mushroom masala fits your personal nutrition goals.

Can I eat mushroom masala every day?

Generally safe for most people and provides consistent nutrition benefits.

Best approach for daily consumption:

Vary the mushroom type (button, oyster, shiitake) for diverse nutrients
Alternate preparation styles (dry masala, gravy-based, stir-fry)
Rotate with other vegetable dishes for nutritional variety
Monitor sodium intake from salt and spices
Ensure mushrooms are always thoroughly cooked

Most beneficial for: Vegetarians, weight loss, diabetes management, those needing vitamin D boost.

Mushroom Masala: Calories, Nutrition and Health Benefits

Quick Nutrition Facts

Macronutrient Breakdown

Myth Busters

NutriScore by Health Goals