Mushrooms: Nutrition, Health Benefits, and Possible Risks

Mushrooms have a firm texture and rich umami flavor, making them a great ingredient for satisfying meatless meals. Because mushrooms naturally enhance savory flavors, they can also help reduce the need for extra salt without sacrificing taste. They can be sautéed, roasted, grilled, or added to soups, pasta dishes, stir-fries, and many other meals.

Mushrooms fit easily into a wide variety of eating patterns, including vegetarian, low-carb, Mediterranean, and paleo-style diets.

Diet and Nutrition

White button mushrooms are the most commonly consumed mushrooms in the United States, although many other varieties have a similar nutritional profile.

Mushrooms provide several B vitamins as well as minerals such as copper and selenium. Mushrooms that have been exposed to ultraviolet light can also contain significant amounts of vitamin D, making them one of the few plant-based foods that can contribute meaningful amounts of this nutrient.

Mushrooms add volume and texture to meals while providing relatively few calories. One cup of white button mushrooms contains only about 15 calories and approximately 1 gram of net carbohydrates, making them a useful option for people trying to manage calorie or carbohydrate intake.

Adding mushrooms to meals may also help with satiety. Some research suggests that replacing meat with mushrooms while keeping calories and protein similar may help people feel fuller and experience less hunger after eating.

Potential Health Benefits

Mushrooms have attracted growing research interest because of their antioxidant and anti-inflammatory compounds.

Some observational studies have found an association between higher mushroom intake and a lower risk of cognitive impairment. One compound that may contribute to this effect is ergothioneine, an antioxidant found in relatively high concentrations in mushrooms. However, more research is still needed to understand how strongly mushroom consumption may affect long-term brain health.

Mushrooms are also being studied for their potential role in supporting overall cellular health. They contain a variety of antioxidants as well as beta-glucans, a type of fiber associated with immune function and metabolic health.

Some studies have found that people who regularly consume mushrooms may have a lower risk of certain cancers, although this does not prove that mushrooms themselves prevent cancer. Their antioxidant content and other bioactive compounds may be among the factors researchers are continuing to investigate.

Mushrooms can also support gut health. They contain compounds that may act as prebiotics, helping beneficial gut bacteria grow and contributing to a healthier intestinal microbiome.

Things to Consider

Mushrooms are generally considered a nutritious and healthy food, but there are a few important precautions.

Wild mushrooms can be dangerous: Never eat mushrooms collected in the wild unless they have been identified by someone with expert knowledge. Some toxic mushrooms can closely resemble edible varieties.

May cause digestive discomfort: Mushrooms contain certain fermentable carbohydrates that can trigger bloating, gas, or abdominal discomfort in some people, particularly those with irritable bowel syndrome (IBS) or sensitivity to high-FODMAP foods.