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Nutritional Value of Sauteed Mushrooms

by
author image Diane Lynn
Diane Lynn began writing in 1998 as a guest columnist for the "Tallahassee Democrat." After losing 158 pounds, she wrote her own weight-loss curriculum and now teaches classes on diet and fitness. Lynn also writes for The Oz Blog and her own blog, Fit to the Finish. She has a Bachelor of Science in finance from Florida State University.
Nutritional Value of Sauteed Mushrooms
Mushrooms sauteed in oil are a low-calorie dish. Photo Credit Jupiterimages/Comstock/Getty Images

Sauteed mushrooms are a common addition to steaks, poultry and pasta dishes in restaurant entrees, as well as many home-cooked meals. The 2010 Dietary Guidelines for Americans indicates that a 1-cup serving of cooked or raw vegetables, such as sauteed mushrooms, counts as one serving. If you eat between 1,800 and 2,100 calories, you need 2 1/2 cups of vegetables each day.

Calories and Fat

The calories in sauteed mushrooms come from both the oil used to saute the mushrooms and the mushrooms themselves. The USDA Nutrient Data Laboratory indicates that a cup of sauteed white mushrooms has 28 calories and 0.36 grams from fat. The fat comes primarily from polyunsaturated fats if you use vegetable oil. If you eat a cup of sauteed mushrooms, you will consume only 1.4 percent of your 2,000-calorie diet, and just a trace of the fat you need each day.

Vitamins and Minerals

Sauteed mushrooms have some minerals, including 4 milligrams of calcium, 12 milligrams of magnesium and 428 milligrams of potassium. You need 4,700 milligrams of potassium for the proper functioning of your muscular system, and about 320 to 420 milligrams of magnesium a day. Other minerals present in mushrooms include 13 milligrams of sodium, a trace of zinc and copper, and 15 micrograms of selenium. Mushrooms have no vitamin C, 22 micrograms of folate and 4.3 milligrams of niacin. Your body uses niacin for your skin's health and your nervous system's ability to function, according to TeensHealth. You need about 14 to 16 milligrams a day. The sauteed vegetables have no vitamin A or vitamin E, and just a trace of vitamin D.

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Protein and Fiber

Even though the mushrooms themselves have few calories, a 1-cup serving of sauteed mushrooms gives you almost 4 grams of protein. The 4 grams equates to almost 9 percent of a woman's needs and 7 percent of a man's protein requirements. In addition to protein, a cup of mushrooms has 1.9 grams of fiber. Fiber aids in digestion and helps you feel more full. A woman's fiber needs range from 22 to 28 grams, and a man's fiber requirements range from 28 to 34 grams, according to the U.S. Department of Agriculture's Dietary Guidelines.

Considerations

While mushrooms count as part of your vegetable requirement, sauteed mushrooms' relatively low amounts of vitamins and minerals make them a less desirable choice than vegetables that are rich in nutrients such as spinach, broccoli or tomatoes. When sauteeing mushrooms, use a small amount of heart-healthy olive oil to add monounsaturated fats to your diet, and add other nutrient-rich vegetables to increase the dietary value of your dish.

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References

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