Calories in Mushrooms - Nutrition Facts for Raw, Cooked Mushroom Dishes

Understanding Calories and Nutrition in Mushrooms

Mushrooms are a popular addition to many cuisines around the world. They provide an umami, meaty flavor along with great texture. When watching calorie and nutrient intake, it helps to know the calorie count and nutritional profile of the different types of mushrooms.

Calories in Mushrooms

Most types of fresh mushrooms are very low in calories. An 8 oz (226g) serving of raw white button mushrooms contains only 48 calories. For reference, 8 oz equals about 18 medium white mushrooms or 12 large portobello caps.

Here are the calories for 8 oz of some common varieties of raw mushrooms:

• White mushrooms: 48 calories
• Crimini mushrooms: 56 calories
• Portobello mushrooms: 64 calories
• Enoki mushrooms: 50 calories
• Oyster mushrooms: 64 calories
• Shiitake mushrooms: 80 calories

Chanterelle and other wild mushroom varieties tend to be slightly higher calorie, with about 100 calories per 8 oz. Dried mushrooms contain more calories per ounce compared to fresh since the water has been removed.

What Accounts for Mushroom Calories?

Mushrooms contain very little fat, sugar, or protein. The majority of their calorie content comes from carbohydrates in the form of dietary fiber and chitin.

Fiber makes up about 50-75% of the carbohydrates in mushrooms. This indigestible form of carbohydrate provides few calories - around 1.5-2 calories per gram. Fiber also slows digestion, supporting feelings of fullness.

Chitin is the other main carb source accounting for mushroom calories. This sturdy substance provides structure to the mushroom’s cell walls. Though indigestible by human enzymes, gut bacteria can break down chitin and utilize some of its energy.

Net Carbs in Mushrooms

The total carbohydrate content of an 8 oz serving of raw white mushrooms is about 9-10 grams. But 6-7 grams come from fiber. This leaves about 2-4 grams as the “net carb” count, which reflects the amount of digestible carbs that influence blood sugar.

Most other mushroom varieties also provide a low amount of net carbs. For those on low carb, keto, or diabetic diets, mushrooms offer very little effect on blood glucose. The fiber they contain actually helps manage blood sugar response when eaten as part of mixed meals.

Protein and Fat in Mushrooms

Mushrooms contain modest amounts of protein - about 3 grams per 8 oz serving. The protein is considered high quality, as it contains all the essential amino acids. Though low in fat, mushroom fat comes primarily from polyunsaturated and monounsaturated fats.

Varieties like shiitake contain slightly more protein and fat compared to white button mushrooms. But overall, the calorie, carbohydrate, fat, and protein content of all mushrooms is relatively comparable.

Vitamins and Minerals in Mushrooms

Though low in calories, mushrooms provide an array of important micronutrients:

• B vitamins - especially niacin, riboflavin and pantothenic acid
• Potassium - important for heart health and fluid balance
• Copper - aids iron metabolism and immune function
• Selenium - antioxidant that protects cells
• Phosphorus - supports bone health
• Zinc - facilitates immune system activity

Some varieties like shiitake and maitake offer particular nutrients. Shiitake contains the antioxidant ergothioneine. Maitake is rich in a vitamin D precursor that can help raise vitamin D levels.

Calories in Cooked Mushrooms

Cooking mushrooms impacts their calorie and nutrient composition. Some key ways cooking affects mushrooms nutrition:

• Water loss concentrates calories and carbohydrates
• Some vitamin loss occurs, especially vitamin C and B vitamins
• Antioxidants and beneficial compounds shift chemical structure
• Some minerals become more bioavailable

Here are the calorie counts for typical cooked mushroom portion sizes:

• 1 cup sautéed mushrooms: 64 calories
• 1 cup roasted portobello: 96 calories
• 5 large grilled mushroom caps: 80 calories
• 1 cup mushroom soup: 150 calories

Methods like roasting, grilling, or sautéing in oil add some calories from fat. But mushrooms remain a low calorie food even when cooked. Canned and processed mushroom products will be higher calorie due to added ingredients.

Mushroom Cooking Methods

Healthiest methods for cooking mushrooms include:

• Sautéing - Use broth or a little oils to enhance flavor
• Roasting - Toss in a little oil and roast at 400°F until browned
• Grilling - Brush with oil and grill over medium heat 3-5 minutes
• Steaming - Steam 5 minutes until tender to retain nutrients

Avoid adding too much oil or overcooking mushrooms to retain moisture, texture, and nutrients. Cooking mushrooms for dishes like soup helps concentrate flavors while adding liquid maintains a low calorie density.

Weight Loss Benefits

Including mushrooms as part of healthy weight loss meal plan can help. Benefits of mushrooms for weight loss include:

• Low in calories and high in nutrients
• Provide filling fiber to help control appetite
• Contain chitin linked to fat metabolism
• Enhance flavor allowing lower calorie cooking

Substituting mushrooms for some meat in stir fries, tacos, pasta and other dishes can reduce overall calories without sacrificing satisfaction.

Calories in Mushroom Dishes and Recipes

Mushrooms pair well with many ingredients, allowing for endless healthy, low calorie recipe options. Here are some popular ways to enjoy mushrooms along with their approximate calorie counts:

Mushroom and Vegetable Stir Fry

Stir fry 1 cup each mushrooms, bell pepper, broccoli and snap peas with garlic, ginger, soy sauce and sesame oil. Serve over 1/2 cup brown rice. ~300 calories

Portobello Mushroom Burgers

Grill 4 large portobello caps seasoned with herbs. Place each cap on a whole wheat bun with tomato, greens, mustard, and avocado. ~300 calories

Mushroom and Kale Pasta

Sauté 1 cup mushrooms and 1 bunch kale with garlic in olive oil. Toss with 1 cup cooked whole wheat pasta, parmesan, salt and pepper. ~400 calories

Mushroom Barley Soup

Simmer 1 cup diced mushrooms and vegetables in broth with 1/2 cup cooked pearl barley. Finish with thyme. ~200 calories per bowl

Mushroom Pesto Pizza

Top a 100 calorie whole wheat thin crust pizza with pesto, mushrooms, tomatoes and mozzarella. ~400 calories per pizza

Tips for Enjoying Mushrooms While Managing Calories

Here are some suggestions for incorporating mushrooms into your diet in healthy, low calorie ways:

• Add mushrooms to omelets, scrambles and egg muffin cups
• Blend mushrooms into lean ground turkey or beef for burgers

• FAQs

  How many calories are in 8 oz of raw mushrooms?

  There are about 50 calories in 8 oz of raw white button mushrooms. Other varieties like portobello contain 50-80 calories per 8 oz.

  What are the main nutrients found in mushrooms?

  Mushrooms contain B vitamins, potassium, copper, selenium and other minerals. They are low in fat, protein and digestible carbs.

  Do cooking methods impact the calories in mushrooms?

  Sauteeing, roasting or grilling mushrooms in oil adds minimal calories. But the nutritional profile remains relatively stable with different cooking methods.

  What are some low calorie ways to eat mushrooms?

  Enjoy mushrooms stir-fried, in soups, on veggie pizza, blended into burgers, and in place of meat in pasta dishes and tacos.

  Can mushrooms help with weight loss?

  Mushrooms are low calorie, provide fiber to promote fullness, and enhance flavor. This makes them useful for reducing calories in recipes while maintaining satisfaction.