Ready & Packaged Foods
All →Vegetables & Legumes
All →Desserts & Confectionery
All →Meat & Protein
All →Grains & Bakery
All →Beverages
All →Milk & Dairy
All →🍄
Low-calorie source of fiber and B vitamins
CALORIES
GI
POTASSIUM
FIBER
Selected: 100 g
39
KCAL / 100G
Carbs
6.2g
· 59%
Protein
3.1g
· 30%
Fat
0.5g
· 11%
Fiber
2.4g
Vitamins
B2
0.35mg · 27% DV
B5
1.35mg · 27% DV
B3
4.1mg · 26% DV
Biotin
4µg · 13% DV
Minerals
Phosphorus
105mg · 15% DV
Potassium ⭐
390mg · 11% DV
Zinc
1mg · 9% DV
Iron
1mg · 6% DV
GLYCEMIC INDEX
GLYCEMIC LOAD
Accounts for portion size — a more realistic measure than GI alone.
NOVA 2
Minimally Processed
1. Unprocessed
2. Minimally Processed
3. Processed
4. Ultra-Processed
NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.
No known major allergens
Vegan
✓ Suitable
Vegetarian
✓ Suitable
Gluten-Free
✓ Suitable
Dairy-Free
— Not suitable
Mediterranean
✓ Suitable
Paleo
✓ Suitable
Whole30
— Not suitable
DASH
— Not suitable
Keto
✓ Suitable
Low FODMAP
— Not suitable
SATURATED
0.08g
MONOUNSATURATED
0.04g
POLYUNSATURATED
0.19g
Omega 6:3 ratio 5.3:1
Above the ideal 4:1 (5.3:1).
Brush off visible debris or wipe the mushrooms with a lightly damp cloth rather than soaking them. If rinsing is needed, do it quickly and dry them immediately, as prolonged soaking can make them watery.
They steam instead of brown when the pan is not hot enough or when it is overcrowded. Use a wide, hot pan and cook in small batches so moisture can evaporate.
Torn or sliced mushrooms usually cook within a few minutes in a hot pan, until tender with browned edges. Overcooking can leave them dry and rubbery.
They work especially well with olive oil, black pepper, thyme, parsley, lemon, onion, and garlic. Their savory, meaty texture also suits pasta, risotto, omelets, grain bowls, and grilled vegetables.
Raw mushrooms can be harder to digest for some people and may have a sharper flavor. Cooking them thoroughly generally improves both their texture and digestibility.
Keep unwashed mushrooms in a paper bag or a loosely covered container lined with paper towel in the refrigerator. Avoid sealing them tightly in plastic, which traps moisture and can speed spoilage.
Yes. For better quality, briefly sauté or blanch them, let them cool completely, and freeze them in an airtight container; after thawing, they are best used in soups, sauces, and stir-fries because the texture softens.
Oyster mushrooms have a more layered, fibrous bite than button mushrooms, so they can feel more substantial in tacos, wraps, and skillet dishes. They do not replace meat nutritionally on their own, so pair them with legumes, tofu, or another protein source when protein is the goal.
On their own, they are not a substantial workout fuel. Before exercise, combine them with an easy-to-digest carbohydrate; afterward, serve them with a more substantial protein source, preferably lightly sautéed rather than heavily fried.
Anyone with a mushroom allergy should avoid them. People with sensitive digestion may experience gas or bloating from mushrooms, so starting with a small serving and assessing tolerance can be helpful.
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Nutrition data compiled from USDA FoodData Central and scientific sources.