Mushrooms come in all shades, from the beautiful and edible types to the odd-looking and poisonous…
Mushrooms are, by the very definition of the word, a superfood. They are nutrient-dense and packed with loads of amazing health benefits that you just don’t get with any other non-animal food.
If you’re on a plant-based diet or are simply looking to cut down on your meat intake, mushrooms are a healthy, nutritious, and delicious source of the vital nutrients your body needs.
The best thing about them is that they are also low in calories. So, you can safely incorporate them into any diet designed for weight loss or weight management, without worrying about gaining extra inches around your waist.
This mushroom calories guide explores everything you need to know about the nutritional value and composition of mushrooms.
1. Mushroom Calories
According to data from the USDA, the number of calories in mushrooms varies based on the mushroom species in question. Here’s a list of the calories present in 100 grams of various types of edible fungi.
|Raw Portobello||22 kcal|
|Raw Maitake||31 kcal|
|Raw Morel||31 kcal|
|Raw Chanterelle||32 kcal|
|Raw Oyster||33 kcal|
|Raw Shiitake||34 kcal|
|Raw Enoki||37 kcal|
|Dried Shiitake||296 kcal|
Although the numbers presented by the USDA are based on raw mushrooms, research has revealed that mushrooms will retain most nutrients and calories at 80 to 95 percent even after cooking them.
So, for the most part, the number of calories present in the different varieties of mushrooms remains largely the same even after you cook them.
Calories in Cooked vs. Raw Mushrooms
The biggest concern among mushroom lovers the world over is whether cooking depletes the nutritional value of edible fungi. While this is true to some extent, the benefits of cooking mushrooms certainly outweigh the drawbacks.
On the one hand, cooking increases the concentration of Vitamin C. Nonetheless, a substantial portion of the water-soluble vitamins get depleted during the cooking process. The B-complex vitamins, in particular, also decrease when cooking mushrooms, although not by much.
When it comes to the mineral content, cooking decreases the level of sodium, potassium, phosphorus, and magnesium present in mushrooms. It does, however, increase the amount of calcium, iron, and zinc.
Keep in mind that you’re likely to eat more mushrooms in a single sitting when they’re cooked as opposed to eating them raw. Much as it may seem like a herculean task to get through 100 grams of raw mushrooms, this isn’t the case.
They shrink to less than half their weight when after they’re cooked since the bulk of their weight comes from their high moisture content. So, your initial 100 grams of mushrooms may reduce down to 40 grams.
Now, eating 40, 50, or even 60 grams of cooked mushrooms in one sitting would be more plausible, as opposed to consuming 100, 120, or 150 grams in raw form, respectively. So you would still get more nutrients any way you slice it.
The best low-calorie options to consider adding to your diet include Portobello, Maitake, and morel mushrooms.
2. Carbs in Mushrooms
Below is an overview of the carbohydrate composition in 100 grams of some of the most popular mushroom varieties.
|Raw Portobello||3.87 g|
|Raw Maitake||6.97 g|
|Raw Morel||5.1 g|
|Raw Chanterelle||6.86 g|
|Raw Oyster||6.09 g|
|Raw Shiitake||6.79 g|
|Raw Enoki||7.81 g|
|Dried Shiitake||75.37 g|
Mushrooms are low in carbohydrates, which is partly why they are the perfect addition to any low-carb or ketogenic diet. Such diets offer several benefits.
One of the worst side effects of dieting is the hunger that comes with it. It is the number one reason why the vast majority of people who start on a diet, feel miserable half the time, and ultimately give up altogether.
Low-carb diets, however, work a little differently. Studies show that keeping carbs to a minimum automatically results in a reduction in appetite. So, you can add a generous amount of mushrooms to your diet without worrying about going over your daily carb limit or feeling hungry during the day.
Cutting back on your carbohydrate intake is a highly-effective way to lose weight. Individuals on low-carb diets lose more weight and at a faster rate than individuals on a low-fat diet, particularly within the first six months of the program.
So, if you’re looking for an effective short-term weight loss strategy that you can employ to reach your fitness goals faster, start by replacing your carbs with mushrooms. You’ll notice the difference on the scale within a couple of weeks.
Abdominal Fat Loss
The low carbohydrate concentration in mushrooms makes them the perfect addition to any low-carb low-calorie diet, particularly for individuals targeting fat loss from their abdominal cavity. This drastically reduces the risk associated with type-2 diabetes and heart disease.
Finally, incorporating mushrooms in low-carb and Keto diets is particularly useful for diabetics and individuals with insulin resistance. Studies show that 95.2% of people with type-2 diabetes, who adopt a low-calorie diet, either reduce or eliminate their blood-sugar-lowering medication within six months.
The best low-carb option for anyone on a low-carbohydrate or Keto diet would be Portobello mushrooms.
3. Protein in Mushrooms
Here’s an overview of the protein composition in 100 grams of different mushroom varieties.
|Raw Portobello||2.11 g|
|Raw Maitake||1.94 g|
|Raw Morel||3.12 g|
|Raw Chanterelle||1.49 g|
|Raw Oyster||3.31 g|
|Raw Shiitake||2.24 g|
|Raw Enoki||2.66 g|
|Dried Shiitake||9.58 g|
Ingested protein gets broken down into amino acids, which are then used in virtually every metabolic process you can think of in the human body. Amino acids generally fall into two main categories.
Those that your body synthesizes are referred to as “non-essential” amino acids. On the other hand, those that you get from your diet are known as the “essential” amino acids.
Animal sources of protein are considered “complete” since they contain all the amino acids that the body needs to function properly. Plant sources of protein, on the other hand, don’t usually have all the amino acids and are therefore “incomplete” in that regard.
You can immediately see why this would be a problem for vegetarians and vegans.
Unlike other sources of plant-based proteins, mushrooms contain all nine of the essential amino acids that the body needs. They have high branched-chain amino acids (BCAA), which are almost identical to the protein quality you would find in meat, albeit not in the same high quantities.
So, if you want to cut down on or eliminate animal products from your daily diet, incorporating mushrooms is the best way to do it. It ensures that you don’t miss out on the essential amino acids, which you just don’t get with any other plant-based sources. Dried Shiitakes would be a great place to start.
4. Vitamins in Mushrooms
Below is an overview of the vitamin composition in 100 grams of various mushroom varieties.
|Raw Portobello||0.059 mg||0.13 mg||4.494 mg||1.14 mg||0.148 mg||28 µg|
|Raw Maitake||0.146 mg||0.242 mg||6.585 mg||0.27 mg||0.056 mg||21 µg|
|Raw Morel||0.069 mg||0.205 mg||2.252 mg||0.44 mg||0.136 mg||9 µg|
|Raw Chanterelle||0.015 mg||0.215 mg||4.085 mg||1.075 mg||0.044 mg||2 µg|
|Raw Oyster||0.125 mg||0.349 mg||4.956 mg||1.294 mg||0.11 mg||38 µg|
|Raw Shiitake||0.015 mg||0.217 mg||3.877 mg||1.5 mg||0.293 mg||13 µg|
|Raw Enoki||0.225 mg||0.2 mg||7.032 mg||1.35 mg||0.1 mg||48 µg|
|Dried Shiitake||0.3 mg||1.27 mg||14.1 mg||21.88 mg||0.965 mg||163 µg|
Mushrooms are the perfect embodiment of a superfood. They are a rich source of B-complex vitamins, including Thiamin (B1), Riboflavin (B2), Niacin (B3), Pantothenic acid (B5), vitamin B6, and Folate (B9).
Each of these plays a critical role in the healthy functioning of the human body. Here’s an outline of their nutritional benefits.
- Thiamine: Plays an important role in the conversion of nutrients into energy in several metabolic processes in the body. Enoki and dried Shiitake are a rich source of this important vitamin.
- Riboflavin: It is lauded for its powerful antioxidant properties. Dried Shiitake and oyster mushrooms are a rich source of the vitamin.
- Niacin: Promotes healthy cellular function, part of which includes the production of DNA, cellular signaling, and metabolism. Maitake mushrooms, Enoki, and dried Shiitake are all rich sources of niacin.
- Pantothenic acid: It is central to the production of HDL (“good”) cholesterol and hormones in the human body. Oyster mushrooms, Enoki, and dried Shiitake all have a high concentration of pantothenic acid.
- Vitamin B6: This water-soluble vitamin is central to the creation of neurotransmitters and red blood cells, as well as the metabolism of fats, carbohydrates, and protein. Both raw and dried Shiitake mushrooms have a high B6 composition.
- Folate: It is involved in the formation, growth, and division of white and red blood cells. Enoki mushrooms and dried Shiitake are abundant sources of folate.
To reap the nutritional benefits of all these different vitamins, mushrooms need to form part of your daily diet. Dried Shiitakes, in particular, have the highest levels of B-complex vitamins compared to most mushroom varieties.
5. Minerals in Mushrooms
Here’s an overview of the mineral composition in 100 grams of various mushroom varieties.
|Raw Portobello||3 mg||0.31 mg||108 mg||364 mg||9 mg||0.53 mg||0.286 mg||18.6 µg|
|Raw Maitake||1 mg||0.3 mg||74 mg||204 mg||1 mg||0.75 mg||0.252 mg||2.2 µg|
|Raw Morel||43 mg||12.18 mg||194 mg||411 mg||21 mg||2.03 mg||0.625 mg||2.2 µg|
|Raw Chanterelle||15 mg||3.47 mg||57 mg||506 mg||9 mg||0.71 mg||0.353 mg||2.2 µg|
|Raw Oyster||3 mg||1.33 mg||120 mg||420 mg||18 mg||0.77 mg||0.244 mg||2.6 µg|
|Raw Shiitake||2 mg||0.41 mg||112 mg||304 mg||9 mg||1.03 mg||0.142 mg||5.7 µg|
|Raw Enoki||0 mg||1.15 mg||105 mg||359 mg||3 mg||0.65 mg||0.107 mg||2.2 µg|
|Dried Shiitake||11 mg||1.72 mg||294 mg||1534 mg||13 mg||7.66 mg||5.165 mg||46.1 µg|
Mushrooms generally have a high mineral composition, which makes them an excellent choice for anyone on a health kick. Below are some of the benefits you get when you consume them frequently.
- Calcium: Plays an important role in the formation and maintenance of strong and healthy teeth and bones. This, in turn, keeps diseases like osteoporosis at bay. Morel mushrooms are an abundant source of calcium.
- Iron: It is involved in transporting oxygen in the blood, as well as the proper function of hemoglobin. Morel mushrooms are also rich in iron.
- Phosphorus: It is used in the creation of protein – a nutrient involved in the growth, repair, and maintenance of body tissue and cells. Dried Shiitakes are the single highest mushroom source of this mineral.
- Potassium: Plays a critical role in keeping blood pressure in check and promoting good cardiovascular health in general. The body needs at least 100 mg of the mineral every day.
Chanterelle mushrooms and dried Shiitakes contain exceptionally high levels of Potassium – several times more than what you would find in 100 grams of a banana.
- Copper: Works with iron to help in the formation of red blood cells. Dried Shiitake mushrooms are a rich source of this mineral.
- Selenium: It has powerful antioxidant properties, which protect the cells in the body from damage caused by free radicals. Portobello mushrooms and dried Shiitakes both have high levels of this important mineral.
6. Dietary Fiber in Mushrooms
Below is an overview of the dietary fiber content in 100 grams of the various mushroom varieties you’ll come across.
|Raw Portobello||1.3 g|
|Raw Maitake||2.7 g|
|Raw Morel||2.8 g|
|Raw Chanterelle||3.8 g|
|Raw Oyster||2.3 g|
|Raw Shiitake||2.5 g|
|Raw Enoki||2.7 g|
|Dried Shiitake||11.5 g|
Increasing your intake of dietary fiber is critical to your digestive health. It keeps things moving, which goes a long way in reducing and relieving constipation. A dried Shiitake mushroom, in particular, is a rich source of dietary fiber.
The Ultimate Superfood
There you have it – everything you need to know about mushroom calories and the nutritional value of edible fungi.
Remember, you don’t have to limit yourself to eating one specific type of fresh mushroom. Depending on the nutritional benefits you’re looking to reap, it always helps to mix things up every once in a while, by eating different mushroom varieties whenever you get the chance.
Your body will thank you in the long run. Either way, you can rest easy knowing that you’re eating a low-calorie, low-carb food that’s chock-full of beneficial minerals and nutrients. With their health benefits, you can’t go wrong with mushrooms.
In the meantime, check out our blog for everything you need to know about the total carbs in mushrooms.