Are Mushrooms High in Protein? Nutrition Facts and Health Benefits

Are Mushrooms High in Protein?

Mushrooms are a popular addition to many savory dishes. They provide an earthy, meaty flavor profile and pleasantly chewy texture. But are mushrooms high in protein?

While mushrooms do contain some protein, they are not typically considered a high protein food. However, they offer a unique nutritional profile with many potential health benefits.

Protein Content in Mushrooms

On average, a 100 gram serving of raw white mushrooms contains about 3 grams of protein, providing 6% of the Daily Value (DV).

For comparison, 100 grams of skinless chicken breast contains about 31 grams of protein, providing 62% DV. And 100 grams of firm tofu contains about 10 grams of protein, or 20% DV.

While mushrooms do provide protein, most types would not be categorized as a high protein food. Meat, poultry, fish, dairy, eggs, beans and legumes tend to be higher sources of protein.

Benefits of Mushroom Protein

Although not a major source of protein by weight, the protein in mushrooms does provide some unique benefits:

• Contains all 9 essential amino acids needed for protein synthesis
• Provides micronutrients like B vitamins and selenium
• May enhance immune function and gut health
• Linked to anti-inflammatory, anti-cancer and anti-viral effects

The protein in mushrooms is considered high quality and complete. So while they are low in protein by weight, the protein they do provide is rich in essential amino acids.

Nutrition Facts of Mushrooms

Here is an overview of the nutrition profile of 1 cup raw white mushrooms (70g):

• Calories: 16
• Protein: 2g
• Carbs: 2g
• Fiber: 1g
• Sugar: 1g
• Fat: 0g
• Riboflavin: 11% DV
• Niacin: 7% DV
• Pantothenic acid: 7% DV
• Phosphorus: 6% DV
• Potassium: 6% DV
• Copper: 6% DV
• Selenium: 9% DV

Mushrooms are very low in calories, fat, carbs and sugar. They provide B vitamins, phosphorus, copper, selenium and potassium.

Vitamins and Minerals

Mushrooms contain a variety of B vitamins including riboflavin, niacin, pantothenic acid, and folate. They are also a good source of selenium, a powerful antioxidant.

Fiber

A cup of mushrooms has 1 gram of dietary fiber. While not high in fiber, the chitin in mushroom cell walls may provide prebiotic benefits by promoting good gut bacteria.

Phytochemicals

Mushrooms contain unique micronutrients like ergothioneine, phenolic compounds, and beta-glucans that act as antioxidants and support immune function.

Types of Mushrooms

There are thousands of mushroom species, but these are some of the most common edible varieties:

White Button Mushrooms

This is the most commonly consumed mushroom. Button mushrooms have a mild flavor and firm texture.

Portobello Mushrooms

A mature, fully grown cremini mushroom. Meaty and earthy flavored with a chewy, dense texture.

Cremini Mushrooms

A brown variation of the white button mushroom with a richer, deeper flavor. Popular grilled or sautéed.

Shiitake Mushrooms

Tan mushrooms with wide, umbrella-shaped caps. They have a woodsy flavor and meaty bite.

Oyster Mushrooms

Delicate mushrooms with fan-shaped caps and tender stems. They have a mild, subtle flavor.

Enoki Mushrooms

Tiny mushrooms with long, thin clustered stems and small caps. Used frequently in Asian cuisine.

Chanterelle Mushrooms

Funnel-shaped golden mushrooms with a fruity, peppery taste. Popular in French cuisine.

Health Benefits of Mushrooms

Research shows that mushrooms may offer unique health benefits:

1. Provide Antioxidants

Mushrooms contain antioxidants like ergothioneine and selenium that help combat free radical damage and oxidative stress.

2. Support Immune Function

Compounds in mushrooms like polysaccharides, phenolics, and beta-glucans may enhance immune system function.

3. Promote Gut Health

The prebiotics in mushrooms encourage growth of beneficial Bifidobacteria strains for improved gut health.

4. Anti-Inflammatory Effects

Mushrooms have anti-inflammatory properties that may help reduce risk factors for chronic diseases.

5. Regulate Blood Pressure

Ergothioneine in mushrooms may help regulate blood pressure levels and reduce hypertension risk.

6. Support Heart Health

Mushrooms offer antioxidants that protect heart health and lower oxidative stress and cholesterol levels.

7. Help Control Blood Sugar

Compounds in mushrooms may help improve insulin resistance and regulate blood sugar levels.

8. Provide B Vitamins

Mushrooms are a source of B vitamins like riboflavin, niacin and folate that support energy levels.

9. Increase Vitamin D

Exposing mushrooms to UV light significantly boosts their vitamin D content, which aids bone health.

10. Support Weight Loss

Mushrooms are low in calories and fat, and rich in fiber and water content. This makes them a weight loss friendly food.

Selecting and Preparing Mushrooms

Here are some tips for selecting, cleaning, and cooking with mushrooms:

Selecting

• Look for mushrooms that are fresh, firm and unbruised.
• Avoid mushrooms that appear slimy or mushy.
• For loose mushrooms, choose ones of equal size for cooking.
• Opt for mushrooms that smell earthy and fresh.

Cleaning

• Avoid washing mushrooms under water, as they will absorb moisture.
• Use a soft bristle brush or cloth to gently wipe away any dirt.
• Trim the ends of the mushroom stems if dried out.

Storing

• Keep mushrooms in the refrigerator in a paper bag for up to one week.
• Do not place in plastic bag, as it will cause moisture build up.
• Mushrooms can also be wrapped in paper towels and placed in an open container.

Cooking

• Mushrooms work well sautéed, stir-fried, grilled or roasted.
• Add them to soups, pasta, pizza, grain bowls and other dishes.
• Cooking releases the nutrients and enhances flavor and texture.
• Mushrooms pair well with garlic, onions, herbs like thyme and rosemary.

Incorporating More Mushrooms

Here are easy ways to eat more mushrooms as part of a healthy diet:

• Add sliced mushrooms to omelets, breakfast scrambles and hashes.
• Blend chopped mushrooms into ground meat for burgers or meatloaf.
• Sauté mushrooms and add to pasta dishes, risottos and grain bowls.
• Top homemade pizzas with sliced mushrooms before baking.
• Use mushrooms in place of meat in vegetarian dishes.
• Skewer mushroom caps and stems for shish kebabs.
• Roast halved portobello mushroom caps and drizzle with olive oil and balsamic.
• Stuff mushroom caps with herbs, cheese, quinoa or other favorite fillings.

Potential Concerns with Mushrooms

Mushrooms are generally safe for most people but do come with some considerations:

• Some wild mushroom varieties are poisonous and should be avoided.
• Mushrooms have low FODMAP content but some should limit for IBS.
• Raw mushrooms contain agaritine, which some recommend cooking to reduce.
• Mushrooms can accumulate heavy metals from soil, source wisely.
• Some people are allergic to mushrooms and should avoid consumption.

Pregnant women, children and those on specific diets may choose to limit mushroom intake out of precaution.

The Bottom Line

Mushrooms provide a modest amount of protein per serving. While not considered a high protein food, they do contain high quality protein with all essential amino acids.

Mushrooms offer many other nutritional benefits, like antioxidants, B vitamins, selenium, prebiotics, and compounds linked to improved immunity and gut health. They are also very low in calories and fat.

Adding more mushrooms to your diet can give you a health boost thanks to their unique micronutrients and antioxidants. Enjoy mushrooms sautéed, roasted, grilled or blended into many savory dishes.

Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.