Which mushrooms are best? What mushrooms, such as oyster, shiitake, enoki, white, brown/crimini, or portabella (Portobello), or even maitake or straw mushrooms have the most nutrition or health benefits? What is the nutritional comparison of medicinal mushrooms? Nutrition facts of raw (or in some cases dried) mushrooms can vary slightly, so I will cover that here.
Most of these mushrooms covered will be in their raw form, but be aware that mushroom societies, otherwise known as mycology societies (mycology is the study of fungi/mushrooms), will usually advise to never eat mushrooms raw because they can contain a slight toxin in them that is cancer-causing; yet, once the mushroom is dried or cooked these toxins are eradicated, and all the amazing and incredible immune system and other benefits remain for the utilization of your body’s health!
Mushrooms are naturally low in sodium, and very low in saturated fat as well as cholesterol. They have protein, vitamin B6, thiamin, folate, iron, zinc, magnesium, and manganese. Mushrooms also have dietary fiber, usually in the form of the insoluble fiber called betaglucan (beta-glucan), which is what is the powerful immune system activator!
Below is the nutrition facts of mushrooms concerning calories, fat, sodium, carbs, fibers, sugars, and protein.
Nutrition facts of medicinal mushrooms
Nutrition in mushrooms
This nutritional information are of raw mushrooms, unless otherwise noted.
Oyster
86 g (1 cup sliced) oyster mushroom has about:
37 calories
0 g fat
0 mg cholesterol
15 mg sodium
6 g carbohydrate
2 g fiber
1 g sugar
3 g protein
Shiitake (dried)
15 g (4 mushrooms DRIED) shiitake mushroom has about:
44 calories
0 g fat
0 mg cholesterol
2 mg sodium
11 g carbohydrate
2 g fiber
0 g sugar
1 g protein
Enoki
64 g (1 cup) enoki mushroom has about:
28 calories
0 g fat
0 mg cholesterol
2 mg sodium
5 g carbohydrate
2 g fiber
0 g sugar
2 g protein
White, brown/crimini, or portabella (Portobello)
NOTE: white, brown, crimini, and portabella/Portobello mushrooms are all the same mushroom (Agaricus bisporus) and are the most commonly used mushroom, but are simply picked at different stages of growth or are variations of the same mushroom. I will separate them based on their groupings in the nutrition data website (sourced at the bottom of this article):
70 g (1 cup) white mushroom has about:
15 calories
0 g fat
0 mg cholesterol
4 mg sodium
2 g carbohydrate
1 g fiber
1 g sugar
2 g protein
72 g (1 cup sliced) brown/crimini (Italian) mushroom has about:
19 calories
0 g fat
0 mg cholesterol
4 mg sodium
3 g carbohydrate
0 g fiber
1 g sugar
2 g protein
86 g (1 cup diced) Portobello/portabella mushroom has about:
86 calories
0 g fat
0 mg cholesterol
5 mg sodium
4 g carbohydrate
1 g fiber
2 g sugar
2 g protein
Maitake
70 g (1 cup diced) maitake mushroom has about:
26 calories
0 g fat
0 mg cholesterol
1 mg sodium
5 g carbohydrate
2 g fiber
1 g sugar
1 g protein
Straw mushrooms (canned, drained)
182 g (1 cup) CANNED-DRAINED straw mushroom has about:
58 calories
0 g fat
0 mg cholesterol
699 mg sodium
8 g carbohydrate
5 g fiber
0 g sugar
7 g protein
As you can see, the straw mushrooms are loaded with sodium, but only because adding salt is part of the canning process at most canning and food processing plants.
Also, for those interested in net carbs (such as for the Atkins diet, or ketogenic diet) you just take the carbohydrates, minus the fiber, to get the net carbs.
Mushrooms are full of minerals and vitamins, and also a great source of vitamin D if they’ve been hit by the sun during their growth cycle. Medicinal mushroom supplements are often known for their ability to have anti-cancer, anti-viral, antibacterial, antitumor, antioxidant, and other health effects, especially and including being immunomodulating (builds the immunity against colds and flu and other sicknesses or diseases).
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The author of this story is a staff writer for National Nutraceuticals’ online news portals, such as Amino Acid Information Center at http://www.aminoacidinformation.com .
Source:
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