Vegetables
Mushrooms
Nutrition facts
Serving: 1 cup (70 g)
| Nutrient | Per serving | % DV |
|---|---|---|
| Calories | 15 kcal | |
| Protein | 2.2 g | |
| Carbs | 2.3 g | |
| Fibre | 0.7 g | 3 % |
| Sugars | 1.4 g | 1 % |
| Fat | 0.2 g | 0 % |
| Saturated fat | 0 g | 0 % |
| Sodium | 4 mg | 0 % |
| Copper | 0 mg | 24 % |
| Riboflavin (B2) | 0 mg | 22 % |
| Niacin (B3) | 3 mg | 16 % |
Values per serving, calculated from the USDA FoodData Central (SR Legacy).
What the label does not say
- Ordinary mushrooms, like the one in this table, naturally contain very little vitamin D; those sold specifically as a vitamin D source have been exposed to UV light after harvest, which converts a compound in their cell wall into vitamin D, a process distinct from untreated mushrooms.
- Raw mushrooms contain a small amount of agaritine, a compound that drops markedly with cooking; this is one reason, along with texture, that they are rarely eaten raw in large amounts.
Preparation
Cooked dry (a hot pan, with little fat at first) rather than boiled, they lose less of the soluble water carrying their minerals; mushrooms UV-exposed for vitamin D keep that vitamin through cooking.
Sources
- Mushrooms, white, raw
- USDA FoodData Central, SR Legacy (Mushrooms, white, raw)
- Simon et al., 2011 (Journal of Agricultural and Food Chemistry, UV exposure and vitamin D content of mushrooms)
- Schulzova et al., 2002 (Food Additives and Contaminants, storage, processing and agaritine content of mushrooms)
Educational information: it does not replace the advice of a health professional, especially if you take medication, are pregnant or are breastfeeding.