Mushroom: Calories, Nutrition and Health Benefits

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Nature's low-calorie protein powerhouse packed with vitamin D, selenium, and immune-boosting compounds for every health goal.

Quick Nutrition Facts

Per 100g Raw White Mushrooms

Nutrient	Amount
Calories	22 kcal
Protein	3.1g
Carbohydrates	3.3g
Fiber	1g
Sugars	2g
Fat	0.3g
Vitamin D	0.2mcg*
Selenium	9.3mcg
Potassium	318mg
Phosphorus	86mg

*UV-exposed mushrooms can provide up to 400% DV vitamin D

Macronutrient Breakdown

NUTRITIONIST INSIGHT

Mushrooms are the only plant source of vitamin D when exposed to UV light. Their umami flavor and meaty texture make them perfect low-calorie meat substitutes. Cook to maximize nutrient bioavailability.

Myth Busters

MYTH #1: Mushrooms Have No Nutritional Value

TRUTH: Mushrooms are nutritional powerhouses. They provide rare vitamin D, high protein (3.1g per 100g), selenium, B vitamins, and immune-boosting beta-glucans. One of the most nutrient-dense low-calorie foods.

MYTH #2: All Mushrooms Are the Same Nutritionally

TRUTH: Nutritional content varies significantly. Shiitake has more vitamin D and B vitamins; oyster mushrooms have more protein; portobello offers more potassium. White button mushrooms are lowest in calories but still nutrient-rich.

MYTH #3: Raw Mushrooms Are Healthier Than Cooked

TRUTH: Cooking mushrooms is essential for nutrient bioavailability and safety. Heat breaks down chitin cell walls, making nutrients more absorbable. Cooking also destroys traces of agaritine (potentially harmful when raw).

MYTH #4: Mushrooms Are Just Water

TRUTH: While 90% water, mushrooms pack serious nutrition. Their protein content (3.1g per 100g) rivals many vegetables. Rich in selenium, B vitamins, ergothioneine (powerful antioxidant), and fiber. Water content adds volume for satiety without calories.

MYTH #5: Mushrooms Cause Vitamin D Deficiency

TRUTH: Opposite is true. UV-exposed mushrooms provide up to 400-2000 IU vitamin D per serving. Place mushrooms in sunlight for 15-30 minutes to boost D2 content. One of few plant sources of vitamin D.

MYTH #6: Mushrooms Have Too Much Sodium

TRUTH: Mushrooms are naturally very low in sodium (5mg per 100g). High potassium content (318mg) actually helps regulate blood pressure. Excellent for heart-healthy, low-sodium diets.

NutriScore by Health Goals

Health Goal	NutriScore	Why This Score?
Weight Loss		Only 22 calories per 100g, 3.1g protein promotes fullness, 90% water adds volume. Umami flavor satisfies without calories. Unlimited portions for weight loss.
Muscle Gain		3.1g protein per 100g (good for vegetable), vitamin D supports muscle function, 318mg potassium prevents cramps. Pair with complete protein sources for best results.
Diabetes Management		Near-zero glycemic index, only 3.3g carbs, 1g fiber stabilizes blood sugar. Beta-glucans may improve insulin sensitivity. Unlimited for diabetics.
PCOS Management		Low-carb, anti-inflammatory compounds, minimal impact on insulin. High protein and fiber promote hormonal balance.
Pregnancy Nutrition		B vitamins support fetal development, folate (17mcg per 100g), vitamin D for bone health. Always cook thoroughly during pregnancy.
Viral/Flu Recovery		Beta-glucans boost immune function, selenium supports antioxidant defense, easy to digest, anti-inflammatory properties support recovery.

PERSONALIZED NUTRITION

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

Blood Sugar Response to Mushrooms

Mushrooms have virtually no impact on blood glucose, making them ideal for stable energy throughout the day.

Typical Glucose Response Curve

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

Perfect Blood Sugar Pairings

Mushrooms naturally stabilize blood sugar and pair excellently with other foods:

🧀 Paneer or tofu - Complete protein source with umami mushrooms
🍳 Eggs - Protein-rich breakfast combination for sustained energy
🥗 Leafy greens - Fiber-rich, nutrient-dense low-carb meal
🍚 Whole grains (for non-diabetics) - Mushroom protein buffers grain carbs

These combinations provide steady energy without blood sugar spikes, ideal for all health goals.

Cultural Significance

Mushrooms have been cultivated and consumed for over 2,000 years, with deep roots in Asian, European, and indigenous cuisines.

In India:

Button mushrooms (champignon) most common variety
Growing popularity in North India (Delhi, Punjab, Himachal Pradesh)
Khumb masala and mushroom curry popular dishes
Ayurveda uses medicinal mushrooms for immunity and vitality
Increasing cultivation in Solan (mushroom capital of India)

Global Impact:

China produces 75% of world's mushrooms
Shiitake most consumed specialty mushroom globally
Ancient Romans considered mushrooms "food of the gods"
Traditional Chinese Medicine uses Reishi, Cordyceps for health
Modern meat alternative in plant-based movement

Medicinal History:

Indigenous cultures used mushrooms for healing for millennia
1960s discovery of beta-glucan immune benefits
Current research on anti-cancer, anti-inflammatory properties

Compare & Substitute

Mushroom vs Similar Vegetables & Proteins (Per 100g)

Nutrient	🍄 Mushroom	🥦 Broccoli	🥬 Spinach	🍗 Chicken Breast
Calories	22 kcal	34 kcal	23 kcal	165 kcal
Carbs	3.3g	7g	3.6g	0g
Fiber	1g	2.6g	2.2g	0g
Protein	3.1g	2.8g	2.9g	31g
Fat	0.3g	0.4g	0.4g	3.6g
Vitamin D	0.2mcg*	0mcg	0mcg	0mcg
Selenium	9.3mcg	2.5mcg	1mcg	27.6mcg
Potassium	318mg	316mg	558mg	256mg
B Vitamins	High	Moderate	High	Very High
Best For	Low-cal, D	Fiber, C	Iron, K	High protein

Frequently Asked Questions

Are mushrooms good for weight loss?

Yes, mushrooms are exceptional for weight loss. At only 22 calories per 100g with 3.1g protein and 1g fiber, they provide maximum satiety with minimal calories. Their high water content (90%) adds volume and fullness without adding calories.

Best practices: Use as meat substitute in curries, stir-fries, and pasta dishes; add to omelets for protein-rich breakfast; grill portobello as burger replacement; unlimited portions allowed on most diets.

The umami flavor (savory, meaty taste) makes meals satisfying without extra calories or fat.

Can diabetics eat mushrooms?

Mushrooms are ideal for diabetics. With a near-zero glycemic index and only 3.3g carbs per 100g, they have virtually no blood sugar impact. Rich in fiber and protein, mushrooms help stabilize glucose levels throughout the day.

Tips for diabetics:

Unlimited portions - no need to restrict
Pair with lean proteins for complete meals
Replace high-GI foods with mushroom-based dishes
Beta-glucans in mushrooms may improve insulin sensitivity
Cook in minimal oil to keep calorie-conscious

Research shows mushrooms may help manage diabetes through anti-inflammatory and blood sugar-stabilizing properties.

How much protein is in mushrooms?

Mushrooms contain 3.1 grams of protein per 100g, making them one of the highest-protein vegetables. While not a complete protein source (lacks some essential amino acids), they provide valuable plant-based protein.

For comparison: 100g portobello mushrooms have 3.1g protein; 100g shiitake have 2.2g; 100g oyster mushrooms have 3.3g. Pair with complementary proteins (beans, lentils, quinoa) or complete proteins (eggs, paneer, chicken) for optimal amino acid profiles.

Excellent protein source for vegetarians and vegans when combined with other plant foods.

What are the main health benefits of mushrooms?

Key Benefits:

Immune Support: Beta-glucans enhance white blood cell function and immune response
Vitamin D Source: UV-exposed mushrooms provide rare plant-based vitamin D (up to 400% DV)
Antioxidant Power: Ergothioneine and selenium protect cells from oxidative damage
Weight Management: 22 calories per 100g with high satiety factor
Heart Health: Potassium, low sodium, beta-glucans support cardiovascular function
Anti-inflammatory: Compounds reduce chronic inflammation markers
Gut Health: Prebiotics feed beneficial gut bacteria

When is the best time to eat mushrooms?

Depends on your goal:

Weight Loss: Lunch or dinner as low-calorie filling (unlimited portions). Adds volume without calories.
Muscle Gain: Post-workout with complete protein source (chicken, eggs, paneer). Vitamin D supports muscle function.
Immunity: Regularly throughout the week (3-5 servings). Beta-glucans work with consistent intake.
General Health: Anytime as part of balanced meals. Cook thoroughly for safety and nutrient absorption.

IMPORTANT NOTE

Always cook mushrooms. Avoid eating raw due to chitin (indigestible) and traces of agaritine. Cooking improves nutrient bioavailability and safety.

Should mushrooms be cooked or eaten raw?

Always cook mushrooms. While some people eat them raw in salads, cooking provides significant benefits:

Why Cook Mushrooms:

Breaks down chitin cell walls, making nutrients bioavailable
Destroys traces of agaritine (potentially harmful compound)
Enhances flavor through Maillard reaction (umami deepens)
Improves digestibility (raw mushrooms can cause bloating)
Increases antioxidant availability by 25-30%

Best Cooking Methods:

Sautéing in minimal oil (preserves nutrients, enhances flavor)
Grilling (portobello burgers, low-fat option)
Roasting (concentrates umami, crispy texture)
Steaming (retains maximum vitamin D and B vitamins)

Cooking mushrooms is recommended for safety and nutrition.

How many mushrooms should I eat per day?

General Guidelines:

100-200g daily - Most adults for regular health benefits (22-44 calories)
Unlimited portions - Weight loss or diabetes management (virtually no restrictions)
3-5 servings weekly minimum - For immune support benefits from beta-glucans

Important Considerations:

No upper limit for button mushrooms (safe at any reasonable amount)
Pair with other vegetables for nutrient variety
Include different mushroom varieties (shiitake, portobello, oyster) for diverse benefits
Always cook thoroughly before consuming
Choose UV-exposed mushrooms for vitamin D boost

Track your meals with NutriScan app to see how mushrooms fit your nutrition goals.

Do mushrooms provide vitamin D?

Yes, mushrooms are the only plant source of vitamin D. Regular mushrooms provide minimal vitamin D (0.2mcg per 100g), but UV-exposed mushrooms can provide extraordinary amounts.

Vitamin D in Mushrooms:

Regular (no UV): 0.2mcg (negligible)
UV-treated (commercial): 10-20mcg (400-800 IU, 50-100% DV)
Sunlight-exposed (DIY): Up to 50mcg (2000 IU, 250% DV)

How to Boost Vitamin D:

Place fresh mushrooms gill-side up in direct sunlight for 15-30 minutes before cooking. This can increase vitamin D content 100-fold. Look for "UV-treated" or "vitamin D-enhanced" labels when buying.

Note: Mushrooms provide D2 (ergocalciferol), slightly less bioavailable than animal-source D3 but still effective.

Mushroom: Calories, Nutrition and Health Benefits

Quick Nutrition Facts

Macronutrient Breakdown

Myth Busters

NutriScore by Health Goals