Mushroom Nutrition & Health Benefits


Mushrooms maintain a particular place in world cuisines, however they’ve additionally carved out a distinct segment as a low-calorie meat alternative for vegetarians and vegans.

Whereas they’re nice substitutes for the style and texture of meat, that’s removed from their solely attraction.

Completely different forms of mushrooms lend your meals completely different tastes and textures, and so they’re all value attending to know.

So whilst you can’t go unsuitable with a traditional portobello burger, we urge you to get to know the opposite forms of mushrooms.

From enoki to chanterelles, right here’s what you’ll want to learn about a number of of the scrumptious varieties obtainable to you at shops.

Mushroom Vitamin Details

variety of edible mushrooms

Mushrooms are low-calorie however comparatively nutrient-dense, irrespective of which kind you select.

Per 1 cup, mushrooms boast:

Energy: 15

Protein: 2g

Carbs: 2g

Fiber: 1g

Phosphorous: 60mg

Potassium: 223mg

Selenium: 6.5mcg

Right here’s a take a look at what units 10 several types of mushrooms aside:

1. Portobello/Cremini

Baby bella mushrooms

Creminis are simply child portobello mushrooms, which is why you may even see them labeled “child bella mushrooms” on the retailer.

These mushrooms have an earthy, generally barely meaty taste, however the standout is their texture.

“You may ‘stretch’ the bottom meat in almost any recipe by including finely stopped cremini or portobello mushrooms,” says Chelsey Amer, M.S., R.D.N.

2. Porcini

“Recent porcinis are nutty and earthy, with a young but meaty texture,” says Kara Lydon, R.D., L.D.N.

They’re frequent in Italian and French dishes, however you can find that the contemporary mushrooms are expensive on account of their quick season and tough cultivation, she provides.

Though they maintain up properly to a variety of cooking types, Lydon says it’s greatest to maintain the prep easy to let their taste and texture shine.

The wholesome chef on a price range might need to go for dried porcinis, which aren’t restricted by the quick season.

3. White buttons

White button mushrooms

“White button mushrooms are excellent for mushroom newbies as a result of they’ve the mildest mushroom taste,” Amer explains. “They’re usually the kind of mushroom you’ll discover on pizza, but in addition go nice in pasta dishes and soups.”

Strive them on high of our 2B Egg White, Kale, and Mushroom pizza.

4. Enoki

close up of the enoki mushrooms

Widespread in Japanese, Chinese language and Korean delicacies, “enoki mushrooms appear to be lengthy, white noodles with a small button on the finish,” explains Lydon.

She provides that they “take in the opposite flavors within the dish, which is why they’re typically utilized in soups for a flavorful spoonful and a few further texture.”

Since they’re delicate and barely candy, they need to be added simply earlier than the dish is prepared so that they don’t get overcooked. Strive including them to hot pot.

5. Shiitake

Shiitake mushrooms

Like portobellos, “shiitake mushrooms are additionally a meaty mushroom with an earthy taste,” says Amer.

Meaning they can be utilized equally in dishes. They do require a bit of extra prep, although, as a result of the stems of shiitake mushrooms are robust and needs to be discarded earlier than utilizing the cap, she provides.

Shiitake mushrooms may also be a source of vitamin D when the gills (the creases on the underside of the caps) are uncovered to daylight or UV mild!

6. King Trumpet

King oyster mushrooms

King trumpets are often known as king oyster mushrooms. You may eat each the stem and the cap, and so they “give off a robust and earthy umami taste.”

These mushrooms maintain up properly to excessive warmth, to allow them to be added to stir-fry dishes and soups and may even be barbecued or grilled.

Since these ‘shrooms boast thick but tender stems, you’ll be able to slice them into thick rounds and prepare dinner them like scallops!

7. Maitake

Maitake mushrooms

That is one mushroom that may stand by itself, so think about giving it the highlight in its personal dish.

It’s in a position to take center-stage due to its distinctive taste; Amer explains that they’re “typically described as ‘woodsy’ due to their hearty taste.”

You’ll discover these “wild” mushrooms in most supermarkets as of late. Strive them grilled or broiled for further taste.

8. Chanterelles

“Because of their distinctive earthy, woody, and generally spicy taste, chanterelles are extremely wanted by cooks world wide,” notes Lydon.

Fortunately for the remainder of us, they’re obtainable canned.

That offers them one other benefit: “Chanterelles have a chewy, meaty texture, however the stems might be robust to eat,” however canned variations are softer.

Lydon additionally notes that chanterelles (like all mushrooms) take in fats like tasty little sponges.

Swap them into our egg white omelet with mushrooms for a connoisseur but easy morning meal.

9. Beech mushrooms

Beech mushrooms are one other selection that needs to be added on the finish “to keep up this distinctive texture,” says Amer.

Imagine us; you’ll need their style and texture to stay largely unchanged!

Amer explains that’s as a result of “beech mushrooms have a sweeter style and crisper texture than most different mushrooms.”

10. Morels

“Morels have a deep, earthy, nutty taste, with a chewy, meaty texture,” Lydon explains, and appear to be a honeycomb.

“Morels work properly in a savory sauce that can deliver out a extra umami taste,” she provides. You’ll get a brilliant savory sauce should you select morels for this hearty mushroom gravy.

They will pair properly with each wealthy substances, like purple meats, and lighter ones, similar to asparagus.

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