In this article, we learn about mushroom's nutritional value and benefits. Let's check it.
Mushrooms are mostly produced in China (statics from 2021). The mushroom's scientific name is 'Agaricus bisporus'. It is used commercially for making mushroom biscuits, mushroom nuggets, mushroom soup powder, and chips.
Avocado is made up of 92% of water. There are 10000+ varieties of mushrooms available in the world.
Mushroom Nutrition Facts
Here below table shows the mushroom's nutritional value per 100g.
Serving size 100 g
Servings per container 1 Calories from Fat 0 * Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.Nutrition Facts
Amount per serving
Calories 22
% Daily Value*
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Cholesterol 0mg
0%
Sodium 5mg
1%
Total Carbohydrate 3g
1%
Dietary Fiber 1g
4%
Sugars 2g
Protein 3g
About 100 grams of mushrooms have 22 Kcals, 0 grams of fat, 3 grams of carbohydrates, and 3 grams of protein.
There is no cholesterol in the mushroom. It holds 5 mg of sodium.
Calories:
100 grams of mushrooms contain 22 Kcals(93 kJ). Most of the calories come from carbohydrates and protein.
100 grams of mushrooms contain 3 grams of carbohydrates, 1 gram of fiber, and 2 grams of natural sugar. In 100 grams of mushrooms, Net carbs(Total Carbs-Fiber) should be 2 grams.
Fat:
Mushrooms don't contain fat.
100 grams of mushrooms contain 3 grams of protein.
Glycemic Index:
The glycemic index of mushrooms is around 10-15. It holds a low glycemic index.
Vitamins And Minerals In Mushroom
Vitamines | Content | Minerals | Content |
|---|---|---|---|
Vitamin C | 2.1 mg | Calcium | 3 mg |
Vitamin A | 0 mcg | Phosphorus | 86 mg |
Vitamin E | 0.01 mg | Potassium | 318 mg |
Vitamin K | 0 mcg | Iron | 0.5 mg |
Vitamin B1 | 0.081 mg | Magnesium | 9 mg |
Vitamin B2 | 0.402 mg | Zinc | 0.52 mg |
Vitamin B3 | 3.61 mg | Copper | 0.318 mg |
Vitamin B6 | 0.104 mg | Manganese | 0.047 mg |
Vitamin B9 | 17 mcg |
100 grams of mushrooms have Vitamin C(2%), Vitamin A(0%), Vitamin E(0%) and Vitamin K(0%) of your RDA(Recommended Dietary Allowances).
Mushrooms are loaded with B vitamins. 100 grams of mushrooms have Vitamin B1(thiamin) 7%, Vitamin B2(riboflavin) 31%, Vitamin B3(niacin) 23%, Vitamin B6 (pyridoxine) 8%, and Vitamin B9(folate) 4% of your RDA(Recommended Dietary Allowances). These vitamins require for digestion and good nerve function.
Minerals are also needed for the body's health. Let's check its portion value.
100 grams of mushrooms have Calcium 0%, Phosphorus 2%, Potassium 16%, Iron 3%, Magnesium 2%, Zinc 4%, Copper 35%, and Manganese 2% of your RDA (Recommended Dietary Allowances).
Calcium sustains our bones; Phosphorus plays a crucial part in creating DNA and RNA; Potassium controls fluid balance; Iron reduces tiredness and fatigue; Magnesium supports muscle, nerve function, and energy production.
Zinc is important in building proteins; Copper creates red blood cells; Manganese supports the body in creating connective tissue, bones, and blood clotting factors.
Mushroom Benefits
Mushroom Benefits For Weight Loss:
With their low calorie and fat content, mushrooms can be valuable to a weight management plan. Their high fiber content promotes fullness, helping to maintain appetite and control overeating.
Mushroom Benefits For Heart:
Mushrooms offer significant benefits for heart health. They are low in sodium and cholesterol-free. Additionally, mushrooms are rich in potassium, a mineral that helps regulate blood pressure, promoting cardiovascular health. Mixing mushrooms into a balanced diet can support a healthy heart and reduce the risk of cardiovascular diseases.
Frequently Asked Questions(FAQ):
Yes, mushrooms are good for you! They are low in calories, fat-free, and packed with necessary nutrients like vitamins, minerals, and dietary fiber. They offer various health benefits, including immune system support, antioxidant protection, and potential anti-inflammatory effects.
While mushrooms do contain some protein, they are not considered a significant source. 100 grams of mushrooms contain just 3 grams of protein.
Mushrooms are low in calories and high in fiber, making them a nutritious addition to a weight loss or weight management plan. Their high water content and ability to enhance fullness can help control appetite.