Mushrooms, white
Category: Vegetables & Vegetable Products Method: Cooked, Boiled Characteristics: Drained, With Salt
Nutrition Highlights
Serving Size
Calories
44
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 33 (75.6%) |
| Protein | 14 (31.0%) |
| Fat | 6.6 (15.1%) |
| Total | 44 (100%) |
Serving: 1 cup pieces [156g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 142 (91.1%) |
| Carbohydrate | 8.3 (5.3%) |
| Protein | 3.4 (2.2%) |
| Ash | 1.5 (1.0%) |
| Fat | 0.7 (0.5%) |
| Total | 156 (100%) |
Serving: 1 cup pieces [156g]
Benefits
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High in riboflavin, also known as vitamin B2. Riboflavin helps release energy from proteins, fats and carbohydrates
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Contain selenium, an antioxidant that helps protect cells from damage. Selenium also supports thyroid function
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Low in calories but high in fiber which helps promote fullness and digestive health
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Contain potassium to help regulate blood pressure and heart function
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May help boost the immune system due to compounds called polysaccharides and beta-glucans
Risks
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High in sodium if salt is added during cooking. Mushrooms naturally have very little sodium
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May contain traces of heavy metals like arsenic depending on where they are grown. Generally, levels are low and unlikely to cause health issues
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Can trigger allergic reactions in some people sensitive to mushrooms
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Provide few essential nutrients except for potassium, riboflavin, niacin and copper. Should not be relied on as a primary source of nutrition
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May interact adversely with some medications due to compounds in mushrooms like agaritine which can affect the liver
Additional Information
Mushrooms, white, cooked, boiled, drained, with salt, are a versatile and popular ingredient in various culinary dishes. These fungi offer several nutritional benefits while presenting minimal risks. Let's delve into the primary attributes and secondary attributes of this food product to understand its nutritional profile.
Primary Attribute: Mushrooms
Mushrooms are low in calories and fat, making them a great addition to a balanced diet. They are also a good source of dietary fiber, which aids in digestion and helps maintain a healthy weight. Additionally, mushrooms are naturally cholesterol-free, making them suitable for individuals aiming to reduce their cholesterol intake.
Secondary Attributes: White, Cooked, Boiled, Drained, With Salt
White mushrooms, when cooked, boiled, drained, and salted, retain many of their nutritional benefits while offering a unique flavor profile. Here are some of the key nutritional benefits and potential risks associated with this specific preparation:
1. Macronutrients: White mushrooms are low in carbohydrates, making them suitable for individuals following low-carb or diabetic diets. They also contain a small amount of protein, contributing to overall nutrient intake.
2. Vitamins and Minerals: Mushrooms are a good source of essential vitamins and minerals. They contain B-vitamins such as riboflavin, niacin, and pantothenic acid, which are involved in energy metabolism and support the nervous system. Additionally, mushrooms provide minerals like potassium, phosphorus, and selenium, which are vital for various bodily functions.
3. Antioxidants: Mushrooms, including white mushrooms, are known to possess antioxidants that help protect the body from damage caused by harmful free radicals. These antioxidants, such as ergothioneine and selenium, have been associated with potential health benefits, including reduced inflammation and improved immune function.
4. Risks: The addition of salt during cooking can increase the sodium content of mushrooms. While sodium is an essential mineral, excessive intake can contribute to high blood pressure and cardiovascular issues. Individuals with hypertension or those following a low-sodium diet should consider limiting their consumption of salted mushrooms.
To maximize the nutritional benefits of mushrooms while minimizing risks, consider the following tips:
- Opt for low-sodium cooking methods: Instead of boiling mushrooms with salt, try sautéing them with herbs and spices for added flavor without excessive sodium.
- Pair mushrooms with other nutrient-rich ingredients: Combine mushrooms with a variety of vegetables, lean proteins, and whole grains to create a well-balanced and nutritious meal.
- Control portion sizes: While mushrooms are generally healthy, it's important to consume them in moderation as part of a varied diet. Balance your overall intake of different food groups to ensure a well-rounded nutritional profile.
In conclusion, mushrooms, white, cooked, boiled, drained, with salt, offer numerous nutritional benefits. They are low in calories, fat, and carbohydrates while providing dietary fiber, vitamins, minerals, and antioxidants. However, the addition of salt during cooking may increase sodium content, which could be a concern for individuals with hypertension or those following a low-sodium diet. By incorporating mushrooms into a balanced meal plan and using low-sodium cooking methods, you can enjoy their nutritional advantages while minimizing associated risks.