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Mushrooms are low in calories and high in B vitamins and minerals. White, brown, and portabella mushrooms are good sources of potassium, copper, and selenium. Different cooking and storage methods can affect their nutritional value.
Mushrooms are low-calorie foods that are a good source of B vitamins and minerals. A serving of most types of mushrooms, at 3 or 3.5 ounces (about 85 or 100 grams) has only about 30 calories on average. The calories come almost entirely from protein and carbohydrates and offer about 2 grams of dietary fiber. Mushrooms are usually good sources of vitamins B1, B2, and B3. They are also good sources of the minerals potassium, copper and selenium.
A commonly available and widely eaten mushroom is the white or button mushroom. It is typical of the nutritional value of mushrooms and is actually the same species as crimini and portabella mushrooms, but is picked immature. A 3.5-ounce (100 g) serving of raw white mushrooms contains only about 20 calories and about 3 g of protein and carbohydrates. This serving provides about 20 percent of the US Recommended Dietary Allowance (RDA) for vitamins B2 and B3 and is also a fair source of B1 and B6. It is also a good source of potassium, copper, and selenium.
A 3-ounce (84 g) serving of brown mushrooms contains about the same amount of B vitamins as younger white mushrooms. The nutritional value of mushrooms, both white and brown, includes about 10 percent of the RDA for potassium in these servings. Both types also contain about 15 percent of the RDA for vitamin B5, which is found in many foods. Brown mushrooms, also called crimini mushrooms, are slightly higher in selenium. Still, all types of mushrooms are one of the best dietary sources for this mineral.
Portabella mushrooms are equally good sources of B vitamins and minerals. A 3.5 oz (100 g) serving of grilled portabella mushrooms contains just 35 calories. Grilled portabella mushrooms are sometimes eaten or served as alternatives to meats like hamburger, which are much higher in calories and fat overall. This serving also contains 2 g of dietary fiber and approximately 4 g of protein. The nutritional value of mushrooms in the serving size above provides between 5 and 10 percent of the RDA for protein.
Different cooking and storage methods can affect the nutritional value of mushrooms. Canned mushrooms are still a good source of B vitamins and minerals, but they often contain high amounts of added salt. Low sodium canned mushrooms may be available in some cases. Mushrooms are often fried in oil or butter, which adds calories from fat.
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