Nutritional Content of Mushrooms

The Nutritional Benefits of Mushrooms: Button, Crimini, Oyster, and Shiitake

Mushrooms are not just flavorful and versatile; they’re also packed with nutrients, making them an excellent addition to any diet. Here’s a look at the nutritional highlights of some popular varieties:

Button Mushrooms (White Mushrooms)

These are the most common mushrooms found in grocery stores. They’re incredibly low in calories, with just 15-20 calories per 100 grams. Button mushrooms are rich in B vitamins like riboflavin and niacin, which support energy production and metabolism. They also provide minerals such as selenium and copper, essential for immune function and bone health.

Crimini Mushrooms (Baby Bella)

Crimini mushrooms are a darker, more mature version of button mushrooms, offering a slightly richer flavor. They have around 20 calories per 100 grams and boast higher levels of antioxidants, like ergothioneine, which helps protect cells from damage. Criminis are also packed with B vitamins, selenium, and copper, just like their white counterparts.

Oyster Mushrooms

Oyster mushrooms are a popular choice for their delicate texture and mild taste. Nutritionally, they provide about 30-35 calories per 100 grams and are a notable source of protein (about 3 grams per serving). They also contain significant amounts of potassium, iron, and niacin. Additionally, oyster mushrooms are rich in beta-glucans, a type of fiber linked to immune system support.

Shiitake Mushrooms

Shiitake mushrooms are prized for their meaty texture and umami flavor. They offer about 35 calories per 100 grams and are packed with B vitamins and copper. Shiitakes are also a source of lentinan, a compound that has been studied for its potential immune-boosting and anti-inflammatory properties. They provide small amounts of vitamin D when exposed to sunlight, making them unique among plant-based foods.

Morel Mushrooms

Morel mushrooms are a seasonal delicacy known for their unique honeycomb appearance and rich, earthy flavor. They provide approximately 30 calories per 100 grams and are a great source of plant-based protein, offering about 3 grams per serving. Morels are rich in iron, copper, and manganese, which support oxygen transport and bone health. They are also a good source of vitamin D when exposed to sunlight, making them beneficial for immune and bone health. Additionally, morels contain antioxidants and dietary fiber, supporting overall wellness.

Chanterelle Mushrooms

Chanterelles are prized for their bright golden color, delicate texture, and slightly peppery, fruity flavor. They contain about 32 calories per 100 grams and are an excellent source of vitamin D when exposed to sunlight, which supports bone and immune health. Chanterelles are also rich in B vitamins (particularly niacin and riboflavin), potassium, and copper, essential for energy production and nervous system function. Additionally, they provide antioxidants like beta-carotene, which help combat oxidative stress and inflammation. They offer a lower amount of protein than other mushrooms at 1.5-2g per 100 grams.