1 serving (100 grams) contains 22 calories, 3.1 grams of protein, 0.3 grams of fat, and 3.3 grams of carbohydrates.
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Nutrition Information
Calories |
17.6 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 0.2 g | 0% | |
| Saturated Fat | 0.1 g | 0% | |
| Polyunsaturated Fat | 0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 4 mg | 0% | |
| Total Carbohydrates | 2.6 g | 0% | |
| Dietary Fiber | 0.8 g | 2% | |
| Sugars | 1.6 g | ||
| protein | 2.5 g | 5% | |
| Vitamin D | 5.6 mcg | 28% | |
| Calcium | 2.4 mg | 0% | |
| Iron | 0.4 mg | 2% | |
| Potassium | 254.4 mg | 5% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Food Attributes
Source of Calories
About Raw mushrooms
Raw mushrooms are a versatile fungi commonly used in cuisines worldwide, including Asian, European, and American dishes. Varieties like white, cremini, portobello, and shiitake are popular for their earthy flavor and meaty texture. Nutritionally, raw mushrooms are low in calories, fat-free, and rich in B vitamins (such as riboflavin and niacin), selenium, copper, and potassium. They also contain dietary fiber, particularly in the form of beta-glucans, which contribute to various health benefits. With their unique ability to synthesize vitamin D when exposed to sunlight during growth, mushrooms are an excellent plant-based source of this essential nutrient.
Health Benefits
- Support immune function due to beta-glucans, a type of dietary fiber that can enhance the body's defenses.
- Contribute to brain health with B vitamins like niacin and riboflavin, which help maintain energy metabolism and nervous system function.
- Promote bone health as mushrooms exposed to sunlight are a natural source of vitamin D, crucial for calcium absorption.
- Assist in reducing oxidative stress due to selenium, an antioxidant trace mineral present in mushrooms.
- Support heart health by providing potassium, which helps regulate blood pressure.
Dietary Considerations
Selection and Storage
Store raw mushrooms in a paper bag in the refrigerator to prevent moisture buildup and maintain freshness for up to one week. Avoid washing until just before use to prevent them from becoming slimy.
Common Questions About Raw mushrooms Nutrition
Are raw mushrooms high in protein and low in calories?
Raw mushrooms are low in protein, providing about 3 grams of protein per 100 grams. They are, however, very low in calories, containing approximately 22 calories per 100 grams, making them a great option for calorie-conscious individuals.
Can I eat raw mushrooms on a keto or low-carb diet?
Yes, raw mushrooms are suitable for both keto and low-carb diets. They contain only 2-3 grams of net carbs per 100 grams, making them a perfect low-carb vegetable option.
What are the health benefits or concerns of eating raw mushrooms?
Raw mushrooms are rich in antioxidants, B vitamins, and minerals like selenium, which supports metabolism and immune function. However, some people may find raw mushrooms harder to digest and certain types contain small amounts of natural toxins like agaratine, which may be reduced through cooking.
How many raw mushrooms should I eat in one serving?
A typical serving size of raw mushrooms is about 1 cup (approximately 70-85 grams), which provides around 15 calories, 1 gram of protein, and under 2 grams of net carbs. Larger portions can easily fit into many diets due to their low calorie and carb content.
How do raw mushrooms compare to cooked mushrooms in nutrition and taste?
Raw mushrooms retain more water content, resulting in lower calorie density, and their taste is milder compared to when cooked. Cooking mushrooms often enhances their flavor while slightly concentrating nutrients like potassium and reducing natural toxins. Both forms are nutritious, but cooking can make them easier to digest.
Data Sources & Scientific References
Our nutrition data comes from trusted, authoritative sources to ensure accuracy and reliability. Below are specific scientific references and authoritative sources for this food item.
Additional Authoritative Sources:
Daily value percentages based on FDA guidelines. Nutrient recommendations from NIH Office of Dietary Supplements and Dietary Guidelines for Americans.
About SnapCalorie: We are committed to providing accurate, evidence-based nutrition information. Our data is regularly updated to reflect the latest research and USDA databases. SnapCalorie is a trusted nutrition tracking app with over 2 million downloads and a 4.8/5 star rating.
