Nutritional
Content
| Nutrient | Amount of nutrient in 1 cup of mushrooms | Recommended daily intake |
|---|---|---|
| Energy (calories) | 21.1 | 1,600–3,200 |
| Protein (g) | 3.0 | 46–56 |
| Carbohydrate (g) | 3.1, including 1.9 g of sugar | 130 |
| Calcium (mg) | 2.9 | 1,000–1,300 |
| Iron (mg) | 0.5 | 8–18 |
| Magnesium (mg) | 8.6 | 310–420 |
| Phosphorus (mg) | 82.6 | 700–1,250 |
| Potassium (mg) | 305 | 4700 |
| Sodium (mg) | 4.8 | 2300 |
| Zinc (mg) | 0.5 | 8–11 |
| Copper (mcg) | 305 | 890–900 |
| Selenium (mcg) | 8.9 | 55 |
| Vitamin C (mg) | 2.0 | 65–90 |
| Vitamin D (mg) | 0.2 | 15 |
| Folate (mcg DFE) | 16.3 | 400 |
| Choline (mg) | 16.6 | 400–550 |
| Niacin (mg) | 3.5 | 14–16 |
HEALTH BENEFITS
Mushrooms contain protein, vitamins, minerals, and antioxidants. These can have various health benefits.
Diabetes
Dietary fiber may help manage a number of health conditions, including type 2 diabetes.
A 2018 review of meta-analyses concluded that people who eat a lot of fiber may have a lower risk of developing type 2 diabetes. For those who already have it, fiber may help reduce blood glucose levels.
A cup of sliced, raw mushrooms, weighing 70 grams (g), provides almost 1 g of fiber.
Heart health
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 . In addition, mushrooms provide ergothioneine, a naturally occurring antioxidant that may help protect the body’s cells.
In pregnancy
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.
Other benefits
