Mushroom Nutrition Facts Every Home Cook Should Know

Introduction

Mushrooms are more than just a delicious addition to meals — they’re nutritional powerhouses. Whether you enjoy oyster mushrooms in a stir-fry, shiitake in risotto, or lion’s mane as a meat alternative, you’re adding a boost of vitamins, minerals, and unique compounds to your diet. Let’s explore the nutrition facts every home cook should know.

General Mushroom Nutrition

Per 100 grams (varies by type), fresh mushrooms typically contain:

• Calories: 30–40 kcal

• Protein: 3–4 g

• Carbohydrates: 4–5 g

• Fiber: 1–2 g

• Fat: <1 g

Mushrooms are naturally low in calories and fat but rich in umami flavor, making them a perfect choice for healthy cooking.

Key Nutrients in Mushrooms

1. Vitamins

• B Vitamins (B2, B3, B5): Support energy metabolism and brain function.

• Vitamin D: Some mushrooms, especially when exposed to sunlight, are one of the only plant-based sources of Vitamin D.

2. Minerals

• Potassium: Helps regulate blood pressure.

• Selenium: A powerful antioxidant for immune support.

• Copper & Iron: Essential for healthy blood and energy.

3. Unique Compounds

• Beta-glucans (especially in oyster & shiitake): Linked to immune health and cholesterol reduction.

• Hericenones & Erinacines (Lion’s Mane): Studied for their potential benefits to brain health and memory.

Nutrition by Variety

Oyster Mushrooms

• High in antioxidants

• Rich in beta-glucans

• Excellent plant-based protein source

Shiitake Mushrooms

• Known for lentinan, a compound studied for immune support

• A staple in Asian medicine and cuisine

• Strong umami flavor, great for replacing meat

Lion’s Mane Mushrooms

• Contains compounds linked to nerve regeneration and cognitive support

• Popular in nootropic and brain-health supplements

• Mild, seafood-like taste makes it versatile in cooking

Why Mushrooms Are a Superfood

Mushrooms are considered a functional food — not just nutrition, but wellness support. Adding them to your diet can help with:

• Weight management (low-calorie, high-satiety)

• Heart health

• Immunity

• Brain and gut health

Final Thoughts

Whether you’re a home cook in Prague or a professional chef, oyster, shiitake, and lion’s mane mushrooms bring both flavor and nutrition to the table. Next time you sauté mushrooms, remember: you’re not just enhancing your dish — you’re nourishing your body.

Discover how to cook them right here.

You can find here additional tips for a healthy diet.