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

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#Repost @cookinglight Dreamily aromatic and umami-forward, this garlic miso noodle bowl feels like a luxury. Brown rice noodles, meaty mushrooms, and bright carrots enhance a brothy bowl you'll want to make again and again. Oh, did we mention that it's ready in 20 minutes and, thanks to unpasteurized miso, it packs a probiotic boost? Get the recipe! Just tap on the link in our profile and select this image. #mushroom #thenewhealthy 📸: @jencausey #soup #miso #carrots #yum #yummy #healthy #healthyeating
    • We like our sloppy joes spicy and messy! Grab a few extra napkins as this meatless sandwich packs in mighty portabellas, onions, bell peppers and more. 😋 Are you a fan of spicy foods or do you prefer something on the mild side?
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FIND THE RECIPE 👉 LINK IN PROFILE
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#mushrooms #sloppyjoe #spicy #lunch #dinner #portabella #onion #bellpepper #mild #yum #yummy #delicious #tasty #easyrecipes
    • On today's edition of #MushroomMonday 👉 shiitake mushrooms! It's recommended to remove the stems before cooking. 🍄 Can anyone tell us why?
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#mushrooms #shiitake #mushroomvarieties #fungifun #fungi
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#mushrooms #fathersday #dad #dadsday #steak #grill #grilling #dinner #foodie #hungry #hungryguy
    • Dijon mustard and rosemary marinated steak, umami-rich mushrooms, and carmelized onions all come together to give you a patio party must! 🔥🍄 Do you have a homemade marinate you use during peak grilling months?
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FIND THE RECIPE 👉 LINK IN PROFILE
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#mushrooms #sirloin #steak #sirloinsteak #umami #kebob #marinade #grill #grilling #bbq #barbecue #dinner #lunch #yum #yummy #delicious #tasty
    • Add this deeelicious mushroom masterpiece to your next brunch menu (and save us a seat!). 😋🍄 Who’s in your #brunch bunch?
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#Repost @kalememaybe This sounds like a made up story, but yesterday I sat in the kitchen thinking to myself how much I love vegetables... 🤷🏼‍♀️ In honor of that thought, here is one of my favorite Breakfast Sandwich Recipes: Half a @barelybread bagel with @kitehillfoods Almond Milk Ricotta, Mushrooms Sautéed In Ghee, Broccolini, and a Poached Egg Topped with Radish Sprouts, Chili Flakes, and Everything But The Bagel Seasoning (duh) #f52eggontop #mushrooms #tum #yummy #delicious #eggs #broccoli #brunch #brunchtime #brunching