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 2020 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]
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]
Vitamin D
- Vitamin D
  All mushrooms contain some vitamin D[6], but mushrooms have the unique ability to increase vitamin D amounts due to UV-light or sunlight exposure[7].

Learn more about each mushroom variety’s nutrition profile >

Mushrooms and Your Health

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.

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.

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]

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.