Mushroom Nutrition Facts and Health Benefits: All You Need To Know

Nov 21, 2023 By Nancy Miller

Though mushrooms are mistakenly considered vegetables, they are a type of fungi. They are like the fruit of a plant, but mushrooms produce microscopic spores instead of seeds. Mushrooms can be grown on topsoil, above the ground, or any food source.

Most people like mushrooms for their meaty texture and delicate flavor. But do you know their nutritional value and remarkable health benefits?

Mushrooms are packed with essential nutrients, minerals, vitamins, and antioxidants and are a healthy addition to your diet. If you want to learn about mushrooms' health benefits, keep reading!

Mushroom Nutrition Facts

A small bowl of mushrooms (about 70g) has 15 calories. It gives you 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. Mushrooms are rich in copper, vitamin B, potassium, and iron.


Mushrooms provide the needed amount of carbs and have a kind of fiber called beta-glucan. They don't make your blood sugar go up a lot because they have a low glycemic index. But we don't have enough proof to say if they are good for diabetic patients.

Vitamins And Minerals

Mushrooms are full of tiny nutrients that your body needs. They have minerals like copper, potassium, phosphorus, and iron. Copper helps your body produce energy; iron is important for blood and DNA. Potassium is good for your muscles and nerves and might help lower blood pressure. Mushrooms also have vitamins B3 and B5, which help your body use energy from food.


Mushrooms give you a bit of protein, about 2.2 grams in a cup, but that is not enough for your whole day. For a healthy diet, eat other foods with more protein, like beans, nuts, milk, meat, or fish.


Mushrooms have very little fat, most of which is the good kind called polyunsaturated fat. That is why mushrooms are a good choice for keeping your heart healthy.


A bowl of raw mushrooms only has 15 calories if you count calories. Most people don't eat a whole bowl at once, so they take in even fewer calories. So, mushrooms are a good choice if you want a low-calorie snack.

What Are The Health Benefits Of Mushrooms?

So, you know that mushrooms are enriched in protein, vitamins, minerals, and antioxidants. Now, let’s look over the benefits of mushrooms:

Mushroom Fights Against Cancer

According to the National Cancer Institute, mushrooms have good stuff in them that might help prevent cancers like lung, prostate, and breast cancer. Some people thought selenium in mushrooms could stop cancer, but a review in 2017 did not find proof.

Mushrooms have a bit of vitamin D, and some studies say vitamin D could help stop or treat cancers. But, according to a report, it might work differently for each person. Choline in mushrooms is another important ingredient that is good for your health.

Good For Your Heart

Mushrooms have fiber, potassium, and vitamin C that are good for your heart. Potassium helps control blood pressure, lowering the risk of heart problems. The American Heart Association suggests eating foods with potassium and less salt.

People should get about 4,700 milligrams of potassium daily, and mushrooms are one of the foods that give potassium. A study conducted in 2016, a deficiency of vitamin C might lead to heart disease, so eating vitamin C could help prevent it. However, they did not find proof that vitamin C pills help.

Manages Diabetes

Eating fiber can help with health problems, including type II diabetes. In 2018, according to a review, people who eat a lot of fiber might have a lower risk of getting type II diabetes. If you already have diabetes, fiber might help lower blood sugar.

Just 70 grams of sliced, raw mushrooms give almost 1 gram of fiber. Adults should eat 22.4–33.6 grams of fiber daily, depending on age and gender. Mushrooms, beans, some veggies, brown rice, and whole grains all help with daily fiber needs.

Fights Against Cell Damage

Eating certain mushrooms can help your body fight against oxidative stress and inflammation. Mushrooms like porcini and white button mushrooms have ergothioneine and glutathione, which are not found in many other plant foods.

Supports Bone Health

Eating mushrooms is good for your bones, too. Vitamin D is essential for keeping the bones healthy. It is like getting vitamin D from the sun or taking supplements. But most mushrooms don't have much vitamin D, except wild mushrooms. However, eating wild mushrooms can be risky if you are unsure which ones are safe or harmful.

Improves The Brain Functioning

Mushrooms can also make your brain work better as you get older. It is because they have antioxidants that can slow down the cognitive decline in thinking that often happens with age.

Decreases The Sodium Intake

Eating too much sodium can make your blood pressure go up. Sodium makes your body keep extra fluid, and that can raise your blood pressure. Try adding mushrooms to your meals to cut down on sodium.

Mushrooms have very little sodium, and a whole cup of white button mushrooms has only five milligrams. They add tasty flavor, so you won't need to use as much salt to keep your blood pressure in check.

A Good Source Of Vitamin D

Vitamin D is important for strong bones; you can get it from sunlight, supplements, or food. Mushrooms are the only veggies with vitamin D. Some mushrooms, like the white button, portabella, and cremini, make more vitamin D when exposed to sunlight.

Decreases The Cholesterol Level

Another benefit of mushrooms is that they are a good substitute for red meat and have fewer calories, less fat, and lower cholesterol. Research shows that shiitake mushrooms can help keep cholesterol levels down. They contain substances that stop the body from making too much cholesterol, block cholesterol absorption, and lower cholesterol in your blood.

Stimulates A Healthier Gut

The microorganisms in the gut play an important role in your health and mood. You can keep your gut healthy by stimulating healthy bacteria. You can have mushrooms like prebiotics for that specific purpose.

Unlike some foods, mushroom polysaccharides survive stomach acid, reaching the colon to support bacteria growth.

Prevents The Wrinkles

Mushrooms have glutathione, Vitamin C, and selenium, which are super helpers for your body. They seem good at fighting signs of getting older, especially wrinkles.

Helps To Lose Weight

Mushrooms are great for weight loss; they are low in calories, with only 19 calories in 1 cup. Additionally, mushrooms are packed with protein and fiber, making them perfect for a diet. Studies show they can help control blood sugar and burn fat. B-complex vitamins give you energy for longer workouts, too.

Cuts Unhealthy Fats In Your Diet

Mushrooms taste yummy and can replace meat in recipes. They are low in calories and fat and might reduce the risk of diseases. Mushrooms, like white buttons, can be a cheaper meat alternative, making them a healthy and budget-friendly choice.


Mushrooms are fungi, entirely different from plants, even though they are served. They are low in calories and sodium but are rich in fiber and other important nutrients. Mushrooms not only bring a savory flavor to your food, but they also offer various health benefits.

Studies have proved that mushrooms can fight against different diseases, boost immunity, and improve overall health. So, what do you need more? Start adding to your everyday meals and get benefits from their remarkable benefits.

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