Mushrooms belong to the group of eukaryotic organisms known as Basidiomycota.
They produce spores which are released into the air and spread through the environment.
An 85 g serving of mushrooms contains about 2 grams of protein.
The nutritional and health benefits of mushrooms include carbohydrates, dietary fibers, and having low energy and fat.
They are rich in minerals and vitamins such as riboflavin and niacin, and they are high in protein.
Mushrooms have been used for food for centuries and they can be found in many dishes across cultures.
They are also used for medicinal purposes, especially in Asian countries like China, Japan, Korea, and India.
Mushrooms are edible fungi that are healthy to eat, a great replacement for meat, and a perfect addition to your healthy diet.
While the amount of protein differs according to species, generally, 100g of raw mushrooms contain 3.09g of protein. (Source)
The U.S. Department of Agriculture (USDA) recommended having a 10-35% calorie from proteins.
Fortunately, mushrooms are a great source of protein on a calorie-by-calorie basis.
Several mushrooms meet and even exceed the recommended threshold.
Highest Protein Mushrooms
1. Oyster mushrooms are pale yellow, gray, or blue, with a soft velvety texture.
They have the most protein by weight of any other species of mushrooms.
2. White mushrooms have a short, thick stem and a white, smooth cap.
They have the highest protein by calorie of any other species.
3. Morels have caps that are pitted with little hollows and an earthy, nutty flavor.
5. Also known as “baby bellas”, crimini mushrooms look like white mushrooms but have a light tan to brown colored cap and a firmer texture.
6. Shiitake mushrooms have a tan or dark brown cap shaped like an umbrella with tan gills and curved stems.
The meaty texture is rich in umami, making them extremely popular to cook with.
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- Protein Density:
- Protein % of kilocalories – 0.2635
- Protein g/100g – 2.24g of protein/100g of shiitake mushroom
- Nutrient density score: 15.961
- Vitamin density score: 6.75
- Mineral density score: 8.38
- Fiber Points: 1.72
- Fiber: Sugar Score: -0.27
- Sodium: Potassium Score: -0.09
- Macronutrient Balance Score: -0.04
7. Maitake mushrooms have a circular, fan-like cap and a rich, woodsy flavor.
8. Portobello mushrooms are one of the most popular mushrooms in the US.
They have tan or brown caps and can measure up to six inches in diameter.
9. Chanterelle are commonly found in the wild and can be almost white or orange, with forked ridges on the underside extending to the stem.
Most Nutrient-Dense Mushroom
White mushroom is ranked as the healthiest mushroom based on the USDA Food Database.
It is the only mushroom with a high amount of vitamin C.
In addition, white mushrooms can give you B vitamins niacin, riboflavin, pantothenic acid, and copper.
Mushrooms are also packed with other nutrients such as vitamins, minerals, carbohydrates, dietary fibers, and low calories, too.
The number of nutrients varies from species and varieties.
The mushrooms in this list meet your minimum required need for minerals such as iron, copper, selenium, potassium, and zinc.
Here is the list of most nutrient-dense mushrooms and their breakdown:
- White
- White mushroom is ranked as the healthiest mushroom based on the USDA Food Database-derived nutrient data.
- It is the only mushroom with a high amount of vitamin C.
- White mushrooms contain B vitamins niacin, riboflavin, pantothenic acid, and copper, in addition to ergothioneine, a powerful antioxidant.
- Oyster. Oyster mushrooms are an excellent source of pantothenic acid, B vitamins, and niacin.
- Morel mushrooms deliver calcium, and are an excellent source of iron, having more than 40x the required iron per calorie.
- Enoki. Enokis are an excellent source of pantothenic acid, B vitamins niacin, and a good source of folate and riboflavin.
- Maitake mushrooms are a rich source of vitamin D, copper, and niacin
- Crimini mushrooms are a great source of ergothioneine, copper, pantothenic acid, B vitamins riboflavin, and selenium.
- Selenium is an essential mineral that makes antioxidant enzymes, which help prevent cell damage.
- Chanterelle mushrooms are a good source of vitamin D, iron, potassium, and fiber.
- Portobello mushrooms contain ergothioneine and is an excellent source of niacin, selenium, and copper.
- Shiitake gives you riboflavin and copper. When exposed to heat from cooking, the copper goes up from 12% to 72%.
- Shiitakes are also an excellent source of pantothenic acid, selenium, and vitamin B6, helping in assisting the formation of red blood cells, neurotransmitters and proteins, and in converting food into energy.
Are Mushroom Stems Nutritious?
While most mushroom stems are excellent sources of nutrition, just like their caps, certain mushroom stems cannot be eaten.
In addition, some stems taste too woody or have no flavor at all.
In species like king oysters or enoki mushrooms, the stems are the most desirable part of the mushroom.
Mushroom stems are high in fiber which makes them chewy yet flavorful.
Like its cap, mushroom stems are also excellent sources of carbohydrates, protein, vitamins, and minerals, depending on the species and variety.
Shiitake stems, for example, are a good source of beta-glucans, which help reduce cardiovascular disease and have antimicrobial and anti-cancer properties.
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
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