Mushrooms Nutritional Value
Mushrooms contain many important minerals and nutrients required by the human body. Go through the article to know about the nutritional value of mushrooms.
A mushroom is nothing but a fungus that has a fleshy body and bears spores. These days mushrooms are used extensively in many cuisines specially in Japanese, Chinese and European. They are popular for their taste and flavor. Usually people think that mushrooms have no nutritional value. But it is not so and mushrooms have a number of health benefits associated with them. Mushrooms are low in calories, low in carb, low in sodium, no cholesterol and contain zero fat. Moreover, they contain vitamins and useful minerals like potassium, copper, selenium, magnesium etc and are high in dietary fibers. There are about 14,000 different species of mushrooms out of which 1400 are poisonous, 3,000 are edible and 700 have medicinal properties. Oyster, shiitake, portabella, button, crimini, etc are some of the popular varieties of mushrooms that are used for preparing different recipes.
Nutritional Value of Mushrooms
As discussed earlier, mushrooms contain important minerals and vitamins, that are required by human body. They are rich sources of vitamins, which include vitamin B and vitamin D. Natural sources of vitamin D are very rare and some mushroom species contain vitamin D and minerals like potassium, copper, magnesium, etc that play an important role in improving the immune system and have plenty of health benefits. These minerals are present in a large amount in mushrooms. The table given below will give a brief idea on mushroom nutrition fact for serving amount of 100 gm mushroom.
| Type of Nutrient | Nutrient | Amount Per Serving | % Daily Value |
| Vitamins | Niacin (Vitamin B3) | 3.6 mg | 18% |
| Pantothenic Acid (Vitamin B5) | 1.5 mg | 15% | |
| Pyridoxine (Vitamin B6) | 0.1 mg | 5% | |
| Riboflavin (Vitamin B2) | 0.4 mg | 24% | |
| Thiamin (Vitamin B1) | 0.1 mg | 5% | |
| Folate (Vitamin B9) | 16 mcg | 4% | |
| Minerals | Copper | 0.3mg | 16% |
| Selenium | 9.3 mcg | 13% | |
| Potassium | 318 mg | 9% | |
| Phosphorus | 86 mg | 9% | |
| Iron | 0.5 mg | 3% | |
| Zinc | 0.5 mg | 3% | |
| Magnesium | 9 mg | 2% |
Nutrition Facts About Portabella Mushrooms
Portabella mushrooms are known for their high content of selenium. Researches say that selenium contains cancer fighting elements. The table given below elaborates on other nutrition facts of portabella mushroom.
| Type of Nutrient | Nutrient | % Daily Value |
| Vitamins | Riboflavin (Vitamin B2) | 28% |
| Niacin (Vitamin B3) | 23% | |
| Pantothenic Acid (Vitamin B5) | 15% | |
| Pyridoxine (Vitamin B6) | 5% | |
| Thiamin (Vitamin B1) | 5% | |
| Folate (Vitamin B9) | 5% | |
| Minerals | Copper | 20% |
| Selenium | 16% | |
| Potassium | 14% | |
| Phosphorus | 13% | |
| Iron | 3% | |
| Zinc | 4% | |
| Magnesium | 3% |
Nutritional Value of White Button Mushrooms
White button mushroom is one of the natural sources of vitamin D and also contains antioxidants. Given below is a table that specifies nutritional value of this mushroom.
| Type of Nutrient | Nutrient | % Daily Value |
| Vitamins | Riboflavin (Vitamin B2) | 25% |
| Niacin (Vitamin B3) | 20% | |
| Pantothenic Acid (Vitamin B5) | 20% | |
| Pyridoxine (Vitamin B6) | 4% | |
| Thiamin (Vitamin B1) | 4% | |
| Folate (Vitamin B9) | 6% | |
| Vitamin D | 4% | |
| Minerals | Copper | 15% |
| Selenium | 15% | |
| Potassium | 8% | |
| Phosphorus | 6% | |
| Iron | 2% | |
| Zinc | 4% | |
| Magnesium | 2% |
Nutritional Value of Shiitake Mushrooms
Shiitake mushrooms are also natural sources of vitamin D. They have been used for medicinal purposes for long period of time in Asia. They also contain elements that boost the immune system. Take a look at the table to know more nutrition facts on shiitake mushrooms.
| Type of Nutrient | Nutrient | % Daily Value |
| Vitamins | Riboflavin (Vitamin B2) | 10% |
| Niacin (Vitamin B3) | 7% | |
| Pantothenic Acid (Vitamin B5) | 36% | |
| Pyridoxine (Vitamin B6) | 8% | |
| Thiamin (Vitamin B1) | 2% | |
| Folate (Vitamin B9) | 5% | |
| Vitamin D | 25% | |
| Minerals | Copper | 45% |
| Selenium | 35% | |
| Potassium | 3% | |
| Phosphorus | 3% | |
| Iron | 2% | |
| Zinc | 9% | |
| Magnesium | 3% |
Nutritional Value of Oyster Mushrooms
Oyster mushrooms can help to reduce increased glucose level, triglycerides, etc in diabetic patients. The table given below specifies the percent daily value of vitamins and minerals present in oyster mushroom.
| Type of Nutrient | Nutrient | % Daily Value |
| Vitamins | Riboflavin (Vitamin B2) | 21% |
| Niacin (Vitamin B3) | 25% | |
| Pantothenic Acid (Vitamin B5) | 13% | |
| Pyridoxine (Vitamin B6) | 6% | |
| Thiamin (Vitamin B1) | 8% | |
| Folate (Vitamin B9) | 7% | |
| Minerals | Copper | 12% |
| Selenium | 4% | |
| Potassium | 12% | |
| Phosphorus | 12% | |
| Iron | 7% | |
| Zinc | 5% | |
| Magnesium | 5% |
From the tables given above, you can see that mushrooms are rich in nutrition, with so many vitamins and minerals. Each of the vitamins and minerals are beneficial for human body. Thus, mushrooms do not provide just taste but also a wide array of health benefits.
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