Mushroom Nutrition

Long celebrated as a superfood source of powerful nutrients, fresh mushrooms are a healthy addition to your plate. Mushrooms provide many of the same nutritional benefits as vegetables, as well as attributes commonly found in meat, beans and grains. Mushrooms can help fulfill some of the leading recommendations for a healthy diet from the 2015 Dietary Guidelines for Americans.


The Facts

Mushroom Benefits

  • B vitamins
    • B vitamins
      B vitamins help to provide energy by breaking down proteins, fats and carbohydrates.[1] B vitamins also play an important role in the nervous system.
  • Riboflavin
    • Riboflavin
      Riboflavin helps with the production of hormones and also plays an important role in the nervous system[1]
  • Niacin
    • Niacin
      Niacin helps maintain healthy red blood cells [1]
  • Pantothenic acid
    • Pantothenic acid
      Pantothenic acid promotes healthy skin and makes sure the digestive and nervous systems function properly [1]
  • Selenium
    • Selenium
      Selenium works as an antioxidant to protect body cells from damage that might lead to heart disease, some cancers and other diseases of aging*. Also found to be important for the immune system and fertility in men[2].
  • Ergothioneine
    • Ergothioneine
      Ergothioneine is a naturally occurring antioxidant that may help protect the body’s cells.[3]
  • Copper
    • Copper
      Copper helps make red blood cells, which carry oxygen throughout the body. Copper also helps keep bones and nerves healthy[1]
  • Potassium
    • Potassium
      Potassium aids in the maintenance of normal fluid and mineral balance, which helps control blood pressure. It also plays a role in making sure nerves and muscles, including the heart, function properly[1]
  • Complex carbohydrates, including fiber +
  • May contain beta-glucans
    • May contain beta-glucans
      Beta-glucans’ immunity-stimulating effects contribute to resistance against allergies and may participate in physiological processes related to the metabolism of fats and sugars in the human body. The beta-glucans contained in oyster, shiitake and split gill mushrooms are considered to be the most effective[4]

Learn more about each mushroom variety’s nutrition profile >

Mushrooms and Your Health

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Cancer

Scientists at City of Hope were some of the first to discover that mushrooms could suppress growth of breast cancer and prostate cancer cells in cell cultures and in animals. City of Hope researchers have conducted a small clinical trial in patients with prostate cancer.

Learn more about the growing body of research.

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Antioxidants and Immunity

Mushrooms are the leading source of the antioxidant nutrient selenium in the produce aisle. Antioxidants, like selenium, protect body cells from damage that might lead to chronic diseases and help to strengthen the immune system, as well[1]. In addition, mushrooms provide ergothioneine, a naturally occurring antioxidant that may help protect the body’s cells.

Learn more about research that ties mushrooms to supporting a healthy immune system here.

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Weight Management

Mushrooms are hearty and filling. Preliminary research suggests increasing intake of low-energy-dense foods (meaning few calories given the volume of food), specifically mushrooms, in place of high-energy-dense foods, like lean ground beef, can be helpful with weight management as they promote daily energy by limiting fat intake and leaving you full and satiated after a meal. [5]

Learn more about the growing body of evidence around mushroom consumption and weight management.

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Sodium and Saturated Fat

The 2015-2020 Dietary Guidelines for Americans encourages healthy dietary patterns that are low in saturated fat and sodium. Mushrooms are fat-free and low in sodium. Mushrooms’ inherent umami counterbalances saltiness and allows for less salt to be used in recipes.

Learn more about mushrooms’ umami properties.

Citations

[1]Duyff, R. American Dietetic Association’s Complete Food and Nutrition Guide. Third Addition. Wiley & Sons. NJ. 2006.

[2]National Institutes of Health. Medline Plus. www.nlm.gov/medlineplus/ency/article/002414.htm

[3] Dubost, N.J., et al. (2006). Identification and quantification of ergothioneine in cultivated mushrooms by liquid chromatography-mass spectroscopy. International Journal of Medicinal Mushrooms, 8, 215-22.

[4] Rop, O., Mlcek, J., & Jurikova, T. (2009). Beta-glucans in higher fungi and their health effects. Nutrition Reviews, 67, 624-631.

[5] Cheskin LJ, Davis LM, Lipsky LM, Mitola AH, Lycan T, Mitchell V, Mickle B, Adkins E. Lack of energy compensation over 4 days when white button mushrooms are substituted for beef. Appetite. 2008:51;50-57.

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  • Connect with other mushroom lovers

    @themushroomcouncil

    • Boost flavor minus the heft with button mushrooms! Coming in at just 18.5 cals per serving, these umami bombs are every dieter's BFF. Plus, they offer up 15 percent of your daily recommended intake of vitamin B3, niacin, which promotes healthy skin and digestion. Not too shabby!
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    • 🛑 Stop scrolling. 🛑 This is what you're having for brunch tomorrow. Simply layer avocado, sundried tomatoes, sliced mushrooms and voila! Your tastebuds will be in umami heaven.
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FIND THE RECIPE 👉LINK IN PROFILE
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#mushrooms #brunch #tomatoes #sundried #avocado #umami #tasty #yummy #yum #delicious #delish #tastyfood #noms #breakfast #foodie #hungry
    • Meet Enoki mushrooms! These lil guys belong in your salads and Asian-inspired soups. Light in flavor and super crunchy, they add an delicious element to any lunch.
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#mushrooms #enoki #mushroomvariety #soup #crunchy #delicious #tasty #yum #yummy #lunch #flavor #umami #lunch #snack
    • We can’t ever say ‘no’ to stuffed mushrooms. 🍄 Especially when cheeeeese is involved! 🧀🤤
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#Repost @joyfulhealthyeats Comfort Food just got taken to a whole new level. PHILLY CHEESESTEAK STUFFED MUSHROOMS 🍄🧀🥩ya'll. If you're a Philly Cheesesteak fan, then you're gonna swoon over it's healthy lowcarb sister!
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That cheese though. YUM! Clickable Recipe Link in Profile☝️️
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#mushrooms #eatingfortheinsta #eeeeeats #eattheworld #gloobyfood #foodie #f52grams #foodblogeats #gastronomia #tastingtable #MarthaFood #spoonfeed  #lifeandthyme #thekitchn #onthetable #thenewhealthy #foodspotting #foodheaven #instafoodie #glutenfree #realfood #eatrealfood #freshfinds #recipeoftheday
    • A delicious mid-day meal doesn’t need to be complicated. 🍄 Marinade, roast and pack up portabella caps for a quick, delicious lunch at work or whenever you go! What’s in your lunchbox today?
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#Repost @very_derlicious My latest lunch go-to 🍄Marinated these in some lemon juice, salt, pepper, dill, and broth that I had leftover. Then I pan roasted them on a cast iron skillet for 2 min on the stem side and 5 with the top side down. Not sure the flavors held on enough to make the waiting time and extra dishes for marinating worth it... So the next time I did just the mushrooms by themselves and they were 🤗😋 For lunch I put them on salads or eat them with a little cheese and some sides
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#portobello #mushrooms #vegetarian #vegan #veganfood #fresh #mealprep #castiron #recipe #easycooking #recipereview #edibleexperiments #dill #marinated  #humpday #farmersmarket
    • Fuel your study sesh with a vegetarian Buddha bowl! This hearty main is filled with shiitake mushrooms, whole grains, and healthy fats (like avocado! and tahini!)
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FIND THE RECIPE 👉 LINK IN PROFILE
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#mushrooms #buddhabowl #healthy #healthyfood #shiitake #mushroomvariety #wholegrains #lunch #dinner #avocado #backtoschool