Mushrooms, white
Category: Vegetables & Vegetable Products Method: Stir Fried
Nutrition Highlights
Serving Size
Calories
28
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 | 17 (61.5%) |
| Protein | 15 (54.5%) |
| Fat | 3.2 (11.3%) |
| Total | 28 (100%) |
Serving: 1 cup sliced [108g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 98 (91.1%) |
| Carbohydrate | 4.4 (4.0%) |
| Protein | 3.9 (3.6%) |
| Ash | 1.0 (0.9%) |
| Fat | 0.4 (0.3%) |
| Total | 108 (100%) |
Serving: 1 cup sliced [108g]
Benefits
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High in riboflavin, niacin and pantothenic acid. These B vitamins support energy production and metabolism
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Contain selenium and copper which are antioxidants that protect cells from damage. Selenium also supports thyroid function
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Low in calories at only 34 calories per 100g. Can be included as part of a weight control diet
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Contain compounds called ergothioneine and glutathione which are powerful antioxidants that protect cells
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High in fiber which aids digestion and makes you feel full for longer. Fiber also supports heart health
Risks
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High in sodium if salt is added during cooking. Stir-frying mushrooms can increase sodium content significantly depending on amount of salt used
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May contain traces of heavy metals like arsenic depending on source and growing conditions of mushrooms. Commercial mushrooms are generally safe
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Contains no significant vitamins, minerals or other nutrients except small amounts of B vitamins like niacin. Not a good sole source of nutrition
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May cause allergic reactions in some people sensitive to mushrooms. Symptoms can range from mild to severe depending on individual
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High in fiber but low energy density. Consuming large amounts as a sole item may not provide enough calories or nutrients for balanced nutrition
Additional Information
Mushrooms, white, stir-fried are a versatile and delicious addition to any meal. They offer several nutritional benefits while also presenting a few risks that should be considered. Let's explore these aspects in detail.
Nutritional Benefits:
1. Low in calories: White mushrooms are low in calories, making them an excellent choice for those looking to manage their weight or reduce calorie intake.
2. High in essential nutrients: These mushrooms are a good source of essential nutrients such as potassium, selenium, copper, and B vitamins (riboflavin, niacin, and pantothenic acid). These nutrients play vital roles in maintaining overall health and well-being.
3. Fiber content: Mushrooms contain dietary fiber, which aids in digestion, promotes satiety, and helps maintain a healthy digestive system.
4. Antioxidant properties: White mushrooms are rich in antioxidants, including selenium and ergothioneine, which help protect the body against oxidative stress and reduce the risk of chronic diseases.
5. Immune system support: Mushrooms contain beta-glucans, a type of fiber that can enhance immune function and improve the body's defense against infections.
Risks:
1. Allergies: Some individuals may be allergic to mushrooms. If you experience symptoms such as itching, hives, or difficulty breathing after consuming mushrooms, it is essential to seek medical attention.
2. Toxin accumulation: Mushrooms can accumulate toxins from their growing environment. It is crucial to source mushrooms from reputable suppliers and ensure they are cooked thoroughly to minimize the risk of toxin ingestion.
3. High sodium content: Stir-frying mushrooms often involves the use of sauces or seasonings that may contain high amounts of sodium. Excessive sodium intake can contribute to high blood pressure and other health issues. It is advisable to choose low-sodium alternatives or moderate the use of sauces when preparing stir-fried mushrooms.
Incorporating Mushrooms, white, stir-fried into a balanced diet:
1. Add them to stir-fries: Stir-fried mushrooms can be a flavorful and nutritious addition to vegetable stir-fries. Pair them with a variety of colorful vegetables for a well-rounded meal.
2. Use as a topping: Sautéed mushrooms can be used as a topping for salads, pizzas, or grilled meats. This adds a satisfying umami flavor while providing additional nutrients.
3. Substitute for meat: Mushrooms can be a great meat substitute due to their meaty texture and rich flavor. Incorporate them into dishes like mushroom burgers or vegetarian stews for a healthier alternative.
4. Enjoy as a side dish: Stir-fried mushrooms can be served as a delicious side dish alongside grilled or roasted meats, providing a nutrient boost to the meal.
In conclusion, mushrooms, white, stir-fried offer numerous nutritional benefits, including being low in calories, high in essential nutrients, and providing antioxidants and immune support. However, it is important to be aware of the potential risks such as allergies, toxin accumulation, and high sodium content. By incorporating stir-fried mushrooms into a balanced diet, you can enjoy their unique flavor and reap their nutritional advantages.