Calories in Mushroom
Mushrooms are a low-calorie, nutrient-dense fungus often categorized as a vegetable. They are a good source of B vitamins, selenium, and potassium, offering a unique earthy flavor to various dishes. Their high water content contributes to their low caloric value, making them a great addition for satiety.
Common Variations
| Variation | Serving | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|---|
| 1 cup pieces or slices (70g) | 1 cup pieces or slices (70g) | 15 | 2.2g | 2.3g | 0.2g |
| 100 g | 100 g | 22 | 3.1g | 3.3g | 0.3g |
| 1 oz (28g) | 1 oz (28g) | 6 | 0.9g | 0.9g | 0.1g |
| 1 large (23g) | 1 large (23g) | 5 | 0.7g | 0.8g | 0.1g |
| 1 small (10g) | 1 small (10g) | 2 | 0.3g | 0.3g | 0g |
| 1/2 cup pieces (35g) | 1/2 cup pieces (35g) | 8 | 1.1g | 1.2g | 0.1g |
Health Benefits
Immune Support: Mushrooms contain compounds like beta-glucans that can help boost the immune system.
Antioxidant Properties: They are rich in antioxidants such as selenium and ergothioneine, which protect cells from damage.
Vitamin D Source: Some mushrooms, especially those exposed to UV light, can be a natural source of Vitamin D, crucial for bone health.
Nutrition Tips
- Add sliced mushrooms to omelets or scrambled eggs for a low-calorie, flavorful boost.
- Sauté mushrooms with garlic and herbs as a healthy side dish or topping for lean protein.
- Incorporate finely chopped mushrooms into ground meat dishes (like burgers or meatballs) to reduce fat and add moisture.
- Use large Portobello mushrooms as a vegetarian burger patty alternative.
- Include mushrooms in stir-fries, soups, and stews to enhance umami flavor without adding significant calories.
GAYA Tracking Tip
For accurate tracking, ensure you specify if your mushrooms are raw or cooked, as cooking can significantly reduce their volume and alter their perceived serving size. GAYA can help distinguish between different mushroom types.
Frequently Asked Questions
Are mushrooms really low in calories?+
Yes, mushrooms are notably low in calories, typically providing around 20-30 calories per 100 grams. Their high water content contributes to this low caloric density, making them an excellent food choice for weight management.
Do mushrooms offer any significant protein?+
While not a primary protein source like meat or legumes, mushrooms do contribute a modest amount of protein, typically around 2-3 grams per 100 grams. This makes them a valuable addition to vegetarian and vegan diets for boosting protein intake.
Can mushrooms be a good source of vitamins and minerals?+
Absolutely. Mushrooms are surprisingly rich in several essential vitamins and minerals, including B vitamins (riboflavin, niacin, pantothenic acid), selenium, potassium, and copper. Some varieties, especially those exposed to UV light, can also provide Vitamin D.
Related Foods
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