How Many Calories in 8 Ounces of Mushrooms? Nutrients and Benefits

An In-Depth Look at Mushroom Nutrition and Calories

Mushrooms are a fascinating type of fungus with a unique nutritional profile. While naturally low in calories, they pack a powerful punch when it comes to vitamins, minerals and antioxidants. This article takes an in-depth look at the calorie and nutrient content of mushrooms.

How Many Calories Are in 8 Ounces of Mushrooms?

When looking at the calorie content of mushrooms, its important to consider the variety as well as whether they are raw or cooked. Here is the breakdown for an 8-ounce serving size of some common types of mushrooms:

• White button mushrooms: 40 calories raw, 88 calories cooked

• Portobello mushrooms: 42 calories raw, 92 calories cooked

• Crimini/baby bella mushrooms: 35 calories raw, 84 calories cooked

• Shiitake mushrooms: 40 calories raw, 84 calories cooked

• Oyster mushrooms: 30 calories raw, 80 calories cooked

As you can see, an 8-ounce serving of raw mushrooms contains only 3042 calories depending on the variety. Cooking mushrooms increases the calorie count moderately to 8092 calories for an 8-ounce portion.

Macronutrients in Mushrooms: Protein, Carbs and Fat

Here is the typical macronutrient profile for an 8-ounce (227-gram) serving of raw white mushrooms:

• Protein: 4 grams

• Carbs: 6 grams

• Sugar 0.5 grams

• Fiber 2 grams

• Fat 0.5 grams

Mushrooms contain a modest amount of protein and are very low in fat. They also provide some fiber and antioxidants like selenium and vitamin D.

Vitamins and Minerals

Some of the main vitamins and minerals found in 8 ounces (227 grams) of raw white mushrooms include:

• Riboflavin (B2): 23% of the Daily Value (DV)

• Niacin (B3): 16% of the DV

• Pantothenic acid (B5): 16% of the DV

• Copper: 15% of the DV

• Phosphorus: 12% of the DV

• Potassium: 12% of the DV

Mushrooms also contain antioxidants like ergothioneine and selenium, as well as vitamin D when exposed to UV light. In fact, they are the only naturally occurring dietary source of vitamin D.

The Many Health Benefits of Mushrooms

Given their impressive nutrient profile, its no surprise that mushrooms offer many impressive health benefits. Here is an overview of some of the top research-backed ways that mushrooms can boost your health.

May Support Heart Health

Several studies have found that mushrooms contain compounds like beta-glucans and chitin that are linked to lower cholesterol and decreased plaque buildup in the arteries.

One analysis showed that eating mushrooms was associated with a 16% lower risk of heart disease over a 7-year study period. Another study had similar findings, reporting that mushroom consumption was related to higher levels of HDL (good) cholesterol.

Can Help Control Blood Sugar Levels

Mushrooms are a low-calorie, low-carb food stuffed with fiber, making them an excellent option for blood sugar regulation. Multiple studies have found that supplementing with mushroom extract over 812 weeks significantly improved fasting blood sugar and HbA1c in people with type 2 diabetes.

May Have Anticancer Properties

Promising research shows that certain compounds in mushrooms may block tumor growth and development. In particular, the polysaccharide lentinan found in shiitake mushrooms has been found to have anticancer properties.

According to one review, mushroom extract may also strengthen the immune system thanks to compounds like terpenoids, which ramp up the production of natural killer cells, macrophages and cytokines.

Could Enhance Brain Function

In addition to their spectrum of vitamins and minerals, mushrooms also contain antioxidants like ergothioneine, which has been linked to neuroprotection and improvements in cognitive function.

One study found that treatment with L-ergothioneine helped protect the brain against injury in stroke patients by blocking oxidative damage. Another study showed that lions mane mushroom extract improved symptoms of mild cognitive impairment over 16 weeks.

Using Mushrooms in Your Cooking

Mushrooms are incredibly versatile and can be used in many different recipes spanning nearly any type of cuisine. Here are some simple ways to start incorporating more mushrooms into your daily cooking:

Sauted

Saut mushrooms with chopped garlic, olive oil and herbs for an easy side dish. Shiitakes, creminis and portobellos work especially well sauted.

Soups and Stews

Add flavor and nutrients to broth-based dishes like vegetable soup, miso soup or beef stew using mushrooms like shiitakes, buttons or oyster mushrooms.

Pizza Topping

In addition to classics like pepperoni, olives or peppers, try topping your next homemade pizza with sauted mushrooms for extra flavor.

Salads

Raw, thinly sliced mushrooms make an excellent addition to fresh green salads. Try pairing them with ingredients like spinach, chickpeas, avocado, beets or nuts.

Burgers

For a hearty dose of extra nutrition, throw a portobello burger on the grill in place of beef for your next burger night.

Mushroom Supplements and Extracts

In addition to eating whole, fresh mushrooms as part of your diet, you can also find mushroom supplements available in powder, capsule or extract form:

Lions Mane

Derived from the Lions Mane mushroom, this type of supplement may enhance cognitive function and support neurological health.

Cordyceps

Cordyceps supplements are believed to increase energy levels and athletic performance while also reducing inflammation and fatigue.

Chaga

Chaga mushroom extract contains antioxidants and anti-inflammatory compounds that may strengthen the immune system and fight chronic disease.

Reishi

Used for over 2,000 years in Eastern medicine, reishi mushroom extract may provide antimicrobial, anti-inflammatory and anticancer effects.

Mushrooms Are Nutrient-Dense and Low in Calories

Boasting an impressive array of vitamins, minerals, antioxidants and important micronutrients, its clear that mushrooms punch way above their weight when it comes to nutrition.

With only 3042 calories per serving, you can enjoy mushrooms guilt-free as part of a healthy, well-rounded diet. Not only that, but some research shows that mushrooms may also come with some pretty powerful potential health benefits as well.

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.