Mushrooms are a dieter's friend, as they are filling, nutritious and don't add many calories to your daily tally. Although mushrooms vary widely in appearance, taste and texture, the caloric differences are slight. Finding ways to add mushrooms to your diet without added fat can help you boost the nutritional content of your meals without adding many additional calories.
Types
There are over 2,500 varieties of mushrooms, according to the University of Kentucky Extension Service. Many mushrooms are edible and can be found in your grocery store. Varieties include the meaty portabella, which contains 19 calories per cup; white mushrooms, which contain 15 calories per cup, and crimini, which contain 16 calories per cup. Other varieties you may see in your produce section are enoki, oyster, morel and shiitake. The USDA database indicates that all have similar amounts of calories and nutritional profiles.
Preparation
The way that mushrooms are prepared can affect the number of calories that they contain. A common way to cook mushrooms is by sautéing them in butter, a process that can add 100 additional calories per tablespoon of butter that is used. Mushrooms can also be skewered and grilled, or in the case of portabellas, placed directly on the grill. Grilled mushrooms are often marinated or coated in oil but do not tend to soak up oil as can occur with sautéing. Mushrooms are often stir-fried and may be added to salads raw. Beware of fried mushrooms, as the batter contains a significant amount of calorie-laden oil.
Carbohydrates and Protein
Mushrooms are not high in carbohydrates or protein. A cup of white mushrooms has 2 g of carbohydrate, almost half of which is fiber, and 2 g of protein. The fiber that mushrooms contain is primarily insoluble fiber, which can help with the digestive process.
Vitamins and Minerals
Mushrooms are one of the few dietary sources of vitamin D. Whether a mushroom contains a significant amount of vitamin D depends on how it is grown. Mushrooms that are grown or dried in UV light can be a good source of this vitamin. Mushrooms are high in potassium and selenium and contain trace amounts of many other vitamins and minerals.
Expert Insight
George C. Fahey, Jr., a professor of nutritional sciences at the University of Illinois, conducted a study of six different mushrooms. He found that portabella mushrooms contain a high level of beta-glucan, a glucose molecule that provides cardiovascular benefits. He also tested for oligosaccharide levels, as this molecule can help encourage the growth of beneficial bacteria in the digestive tract. Portabellas and crimini mushrooms have the highest levels of this beneficial sugar molecule. He points out that mushrooms in general are a source of quality protein, vitamins and fiber.
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