Mushrooms are beneficial to the diet for a number of reasons. Because mushrooms are composed mainly of water, they have a low energy density -- meaning they contain few calories based on their weight -- making them ideal for dieters. Aside from water, the majority of the weight in a typical mushroom comes from carbohydrates. Mushrooms are naturally rich in fiber, a complex carbohydrate that helps control cholesterol levels and promotes digestive regularity, and also contain natural sugars, or simple carbohydrates that the body uses for energy. Adults typically need about 225 to 325 g of carbohydrates each day to fuel energy metabolism, according to the Mayo Clinic.
White
A 100-g serving of raw white mushrooms contains 3.26 g of total carbohydrates, according to the USDA's National Nutrient Database. Each serving contains 1 g of fiber and about 2 g of sugar. White mushrooms contain 1.48 g of the monosaccharide glucose, and 0.17 g of the monosaccharide fructose. Glucose is a simple sugar that the body quickly absorbs and uses for energy. Fructose is a natural sugar found in plant foods. The body can digest and absorb some fructose, but generally converts this sugar to glucose and uses it for cellular energy.
Chanterelle
A 100-g serving of raw chanterelle mushrooms contains 6.86 total g of carbohydrates, according to the USDA. Each serving also contains 3.8 g of dietary fiber and 1.16 g of sugars. All of the sugar in chanterelle mushrooms exists in the form of glucose.
Shiitake
Shiitake mushrooms contain 6.79 g of total carbohydrates per 100-g serving, according to the USDA database. Each 100-g serving contains 2.5 g of dietary fiber and 2.38 g of sugars. Like chanterelles, all of the sugar in shiitake mushrooms exists in the form of the monosaccharide glucose.
Portabella
A 100-g serving of raw portabella mushrooms contains 3.87 g of total carbohydrates. Of these 3.87 g, about 1.3 g exist in the form of dietary fiber and 2.5 g are composed of sugars. Portabella mushrooms contain 2.01 g of the monosaccharide glucose and 0.49 g of fructose.
Enoki
Enoki mushrooms have among the highest carbohydrate content of any edible mushroom with 7.81 g per 100-g serving. A 100-g serving of enoki mushrooms contains 2.7 g of dietary fiber and 0.22 g of sugars, all of which are composed of glucose.
Oyster
A 100-g serving of raw oyster mushrooms contains 6.09 g of total carbohydrates. Each serving contains 2.3 g of dietary fiber and 1.11 g of sugars. All of the sugar in oyster mushrooms exists in the form of glucose.
Maitake
Maitake mushrooms contain 6.97 g of total carbohydrates per 100-g serving. Each serving also contains 2.7 g of dietary fiber and 2.07 g of sugars. While most of the sugar, or 1.74 g, is composed of glucose, maitake mushrooms also contain a small amount of lactose, with 0.33 g per 100-g serving. Lactose is a disaccharide, composed of the monosaccharides glucose and galactose. Lactose is most commonly found in milk, although some plant products contain this sugar as well.
Morel
Morel mushrooms contain 5.1 g of total carbohydrates per 100-g serving. Each 100-g serving contains 2.8 g of dietary fiber and 0.6 g of total sugars. All of the sugar in morel mushrooms consists of glucose.
References
- USDA National Nutrient Database for Standard Reference: Mushrooms
- "Essentials of Exercise Physiology"; William D. McArdle, et al.; 2006
- MayoClinic.com; Healthy Diet; End the Guesswork With These Nutrition Guidelines; February 2011
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle (editors); 2008
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