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- Nutrition & Metabolism: Plasma Selenium and Risk of Dysglycemia in an Elderly French Population
- Linus Pauling Institute: Niacin
- American Heart Association: Trans Fats
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Nutrition Facts for Cooked Mushrooms
Mushrooms are a fleshy, edible fungus. While many types of mushrooms are toxic and unsafe to eat, mushrooms found in the grocery store, including crimini, button, shiitake, maitake, lobster, oyster and porcini, are not only edible, but provide a variety of essential nutrients. Cooked mushrooms are low in fat, have zero saturated, trans fats and cholesterol and are low in sodium.
Tips
Cooked Mushrooms has 236 Calories and 14.29 g of Protein per 100 gram serving according to the nutrition facts provided by the USDA Food Composition Database.
Selenium
Cooked mushrooms are an excellent source of the mineral selenium. The Office of Dietary Supplements reports that selenium protects the body against tissue-damaging free radicals. The recommended daily allowance, RDA, for selenium is 55 micrograms a day for adults. The USDA’s National Nutrient Database reports that grilled Portobello mushrooms have 26.5 micrograms of selenium per serving, nearly half of the daily RDA for an adult. Four cooked shiitake mushrooms contain 17.9 micrograms of selenium, more than a third of the RDA. A 2010 article in the journal “Nutrition and Metabolism” showed that high blood levels of selenium is associated with a lower occurrence of abnormal blood glucose levels, a condition known as dysglycemia 1.
- Cooked mushrooms are an excellent source of the mineral selenium.
- The USDA’s National Nutrient Database reports that grilled Portobello mushrooms have 26.5 micrograms of selenium per serving, nearly half of the daily RDA for an adult.
Vitamin B
Fried Mushrooms Nutritional Values
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Cooked mushrooms are a great source of B vitamins including riboflavin, niacin and B5. The USDA reports that a cup of sliced, grilled Portobello mushrooms contains 23 micrograms of folate, a B vitamin that prevents birth defects and supports enzyme function. Oyster mushrooms contain more than 7 mg of niacin, also known as vitamin B-3, responsible for about 200 enzyme reactions. Cooked oyster mushrooms contain about half of the RDA of niacin.
- Cooked mushrooms are a great source of B vitamins including riboflavin, niacin and B5.
- Oyster mushrooms contain more than 7 mg of niacin, also known as vitamin B-3, responsible for about 200 enzyme reactions.
Potassium
Science Daily reports that dietary minerals are necessary for every living organism to maintain physical health. The RDA for potassium is 4,700 milligrams for adults. A cup of boiled white mushrooms and grilled Portobello mushrooms provide significant amounts of potassium.
Health Benefits
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A 2007 study published in the “Journal of Agricultural Food Chemistry” by Josefine Enman found that shiitake mushrooms contain the cholesterol-lowering compound eritadenine 4. A 2005 article published by The Medical News reports that six varieties of mushrooms tested in both raw and cooked forms are rich in dietary fibers that can lower cholesterol and improve heart health. The mushrooms studied include:
- white button
- crimini
- portabella
- maitake
- enoki
- shiitake
Fats
Cooked mushrooms are low in all forms of unhealthy fats including trans fats and saturated fats, providing, in some cases, less than 1 gram per serving. The American Heart Association reports that trans fats, also known as partially hydrogenated oils, raises bad cholesterol as well as lowers good cholesterol levels 5. Too much trans fats in your diet could increase your risk of developing heart disease. Saturated fats also raise levels of bad cholesterol.
- Cooked mushrooms are low in all forms of unhealthy fats including trans fats and saturated fats, providing, in some cases, less than 1 gram per serving.
- The American Heart Association reports that trans fats, also known as partially hydrogenated oils, raises bad cholesterol as well as lowers good cholesterol levels 5.
Related Articles
References
- Nutrition & Metabolism: Plasma Selenium and Risk of Dysglycemia in an Elderly French Population
- Iowa State University: Folate Facts
- Linus Pauling Institute: Niacin
- Journal of Agricultural Food Chemistry: Quantification of the Bioactive Compound Eritadenine in Selected Strains of Shiitake Mushrooms
- American Heart Association: Trans Fats
- Fun with funghi: Garnish your meals with mushrooms. Academy of Nutrition and Dietetics. Updated January 17, 2019.
- Mushrooms, raw. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
- Nakashima A, Yamada K, Iwata O, et al. β-Glucan in foods and its physiological functions. J Nutr Sci Vitaminol. 2018;64(1):8-17. doi:10.3177/jnsv.64.8
- Lo HC, Wasser SP. Medicinal mushrooms for glycemic control in diabetes mellitus: History, current status, future perspectives, and unsolved problems (review). Int J Med Mushrooms. 2011;13(5):401-26. doi:10.1615/IntJMedMushr.v13.i5.10
- Institute of Medicine (US) Panel on Micronutrients. Dietary Reference Intakes for vitamin A, vitamin K, arsenic, boron, chromium, copper, iodine, iron, manganese, molybdenum, nickel, silicon, vanadium, and zinc. Washington (DC): National Academies Press (US); 2001.
- Potassium. Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Updated March 2, 2020
- Iron. Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Updated December 19, 2019
- Wasser SP. Medicinal mushroom science: History, current status, future trends, and unsolved problems. Int J Med Mushrooms. 2010;12(1):1-16. doi:10.1615/IntJMedMushr.v12.i1.10
- Chaturvedi VK, Agarwal S, Gupta KK, Ramteke PW, Singh MP. Medicinal mushroom: Boon for therapeutic applications. 3 Biotech. 2018;8(8):334. doi:10.1007/s13205-018-1358-0
- Cheung PCK. The nutritional and health benefits of mushrooms. Nutr Bull. 2010;35(4):292-299. doi:10.1111/j.1467-3010.2010.01859.x
- Kalaras MD, Richie JP, Calcagnotto A, Beelman RB. Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. Food Chem. 2017;233:429-433. doi:10.1016/j.foodchem.2017.04.109
- Feng L, Cheah IK, Ng MM, et al. The association between mushroom consumption and mild cognitive impairment: A community-based cross-sectional study in Singapore. J Alzheimers Dis. 2019;68(1):197-203. doi:10.3233/jad-180959
- Vitamin D. Fact Sheet for Professionals. National Institutes of Health Office of Dietary Supplements. Updated March 24, 2020
- Keegan RJ, Lu Z, Bogusz JM, Williams JE, Holick MF. Photobiology of vitamin D in mushrooms and its bioavailability in humans. Dermatoendocrinol. 2013;5(1):165-76. doi:10.4161/derm.23321
- McRae MP. Dietary fiber intake and type 2 diabetes mellitus: An umbrella review of meta-analyses. J Chiropr Med. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002
- Ferreira H, Alves M, Pineda F et al. Cross-reactivity between molds and mushrooms. Pediatr Allergy Immunol and Pulmonol. 2017;30(2):126-128. doi:10.1089/ped.2017.0746
- North American Mycological Association. Mushroom poisoning syndromes.
- Nardozzi, C. The National Gardening Association. Learning Library. Edible Landscaping - Edible of the Month: Two Simple, Beginner Mushrooms.
- Mushrooms, canned. FoodData Central. U.S. Department of Agriculture. Published April 1, 2019.
Writer Bio
Shannon Marks started her journalism career in 1994. She was a reporter at the "Beachcomber" in Rehoboth Beach, Del., and contributed to "Philadelphia Weekly." Marks also served as a research editor, reporter and contributing writer at lifestyle, travel and entertainment magazines in New York City. She holds a Bachelor of Arts in literature from Temple University.