Mushroom Nutrition Benefits and Facts

Nutritional summary

Mushrooms are a unique, bioavailable source of vitamin D2, which remains stable during cooking and can help address vitamin D deficiency .
These fungi provide a savory umami flavor that allows for the reduction of sodium in meals without sacrificing palatability, while also being naturally low in fat and calories .
Mushrooms contribute essential micronutrients to the diet, including B vitamins, selenium, copper, and potassium, as well as dietary fiber .
A systematic review and meta-analysis of observational studies found that higher mushroom consumption is associated with a lower risk of cancer .
Early research from large cohort studies suggests that including mushrooms in the diet may be linked to lower all-cause mortality, though more clinical trials are needed to confirm a direct cause .

Interesting fact

Mushrooms are more closely related to humans than to plants, sharing a common ancestor and the ability to synthesize vitamin D when exposed to sunlight.

Standout nutrients

EPIC

SOURCE

Pantothenic acid

SUPER

SOURCE

Biotin

SUPER

SOURCE

Riboflavin (Vitamin B2)

ACE

SOURCE

Selenium

kcal per 100g

Protein2.57g

Fat0.26g

Carbs1.40g

Fiber1.44g

Sugar0.59g

Fat breakdown

Polyunsat0.13g

Monounsat0.00g

Saturated0.04g

Seasonality

Not available

Diet

VeganVegetarianPescatarianGluten FreeDairy FreeKetoLow FodmapPaleo

Sustainability

Lighter footprint

Mushrooms have a very small environmental footprint, requiring minimal land and water compared to most crops.

Confidencehigh

Storage

Refrigerate

3–5 days

Store in a paper bag to allow for airflow and moisture absorption.

Flavour

Data & Sources

Harmonized from 4 validated sources

French Food Database

1 contributing source food

Swiss Food Database

2 contributing source foods

McCance & Widdowson

1 contributing source food

USDA

USDA FoodData Central

1 contributing source food

Claim citations

Mushrooms: a food-based solution to vitamin D deficiency to include in dietary guidelines - PMC

[1]pmc.ncbi.nlm.nih.gov

Mushrooms—Biologically Distinct and Nutritionally Unique: Exploring a “Third Food Kingdom” - PMC

[2]pmc.ncbi.nlm.nih.gov

Higher Mushroom Consumption Is Associated with Lower Risk of Cancer: A Systematic Review and Meta-Analysis of Observational Studies - PMC

[3]pmc.ncbi.nlm.nih.gov

Mushroom consumption and cardiometabolic health outcomes in the general population: a systematic review - PMC

[4]pmc.ncbi.nlm.nih.gov

Prospective study of dietary mushroom intake and risk of mortality: results from continuous National Health and Nutrition Examination Survey (NHANES) 2003-2014 and a meta-analysis - PMC

[5]pmc.ncbi.nlm.nih.gov

Mushrooms as future generation healthy foods - PMC

[6]pmc.ncbi.nlm.nih.gov

Nutritional impact of adding a serving of mushrooms on usual intakes and nutrient adequacy using National Health and Nutrition Examination Survey 2011–2016 data - PMC

[7]pmc.ncbi.nlm.nih.gov

Association of mushroom consumption with all-cause and cause-specific mortality among American adults: prospective cohort study findings from NHANES III - PMC

[8]pmc.ncbi.nlm.nih.gov

Harnessing the Nutritional Value, Therapeutic Applications, and Environmental Impact of Mushrooms - PMC

[10]pmc.ncbi.nlm.nih.gov

Coverage

Nutrients

FoodCompass

100.0

Version

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