Mushrooms 101: Benefits, Side Effects, Nutrition, Types, and More

Here's the dirt on these trendy fungi, including an explainer on what scientists do and don’t know about their health benefits and risks — and how health experts recommend adding them to your health and wellness routine.

• Cremini (baby bella)
• Portobello
• Shiitake
• Oyster
• Enoki
• Beech
• Maitake
• Morel
• Porcini

Below are the nutrition facts for 3.5 ounces (oz) of three popular varieties of mushrooms.

White Button

Calories: 31

Protein: 2.9 grams (g)

Fat: 0.4 g

Carbohydrates: 4.1 g

Cremini (Baby Bella)

Calories: 30

Protein: 3.1 g

Fat: 0.2 g

Carbohydrates: 4.0 g

Potassium: 380 mg

Selenium: 15.3 mcg (an excellent source)

Portobello

Calories: 32

Protein: 2.8 g

Fat: 0.3 g

Carbohydrates: 4.7 g

Potassium: 349 mg

Selenium: 14.7 mcg (an excellent source)

Forms of Mushrooms

There are a lot of good things to say about mushrooms. “Mushrooms are low in calories and saturated fat and they add all these micronutrients, flavonols, and phytochemicals to your meal,” says Katherine Brooking, RD, a New York City–based registered dietitian. Here are some health benefits to keep on your radar.

• Improved gut health Mushrooms supply prebiotics, which feed probiotics, the beneficial bacteria in your gut, research shows.

  

• Benefits blood pressure One of the perks of mushrooms is that they offer some potassium, a mineral that helps keep blood pressure levels healthy.

  

• May help prevent cancer There are two powerful antioxidants packed into mushrooms: ergothioneine and glutathione. These have been shown to defend against oxidative damage; some research suggests that eating mushrooms regularly is associated with a lower risk of cancer.

  

• Cuts unhealthy fats in your diet Mushrooms have a savory, also called umami, taste that can sub for some of the ground beef in a recipe or stand in for steak in a vegetarian meal. At the same time, they’re low in calories and fat. Some research suggests that using them as a meat substitute can decrease your risk of dying of any disease.

  

  In many cases, mushrooms are also less expensive than meat, especially the white button variety, Brooking says.
• Good for your brain Consuming more than two servings of mushrooms per week is linked with a 57 percent lower risk of mild cognitive impairment than when fungi is consumed less often than once a week, perhaps thanks to their antioxidant ergothioneine, one study suggests.

  

• May be a future mental health treatment Some research facilities are researching psilocybin, the hallucinogenic compound in magic mushrooms, as a future therapy for depression.

  

• Support bones and immunity (when they’re exposed to UV light) Some mushrooms are exposed to UV light as they grow, which generates vitamin D, a nutrient that helps maintain strong bones and supports immunity.

  

  A half cup of UV-exposed white mushrooms contains about half your daily value of D.

  

The risk of side effects from mushrooms depends on the type and the source. “Broadly speaking, mushrooms are extremely safe, for the varieties that you find in your grocer,” says Brooking. On the other hand, “it’s recommended that you do not pick wild mushrooms unless you are an expert in the field. There are thousands of varieties of mushrooms, and some are poisonous,” she explains.

Mushroom varieties have different flavor profiles, says Bedwell. The type you choose will depend on your taste preferences. For instance, a “super-mild” mushroom is the white button mushroom, which you often see on pizza and at the salad bar because they really go well with any other veggie, she says. (This is a great gateway mushroom if you’re just starting to eat them.)

Stronger-flavored mushrooms include maitakes and lion’s mane, or pom poms. Maitakes have a rich, earthy flavor and can hold their own as an entrée, while lion’s mane has a crab-like flavor and texture that pairs well with shellfish and fish, Bedwell explains.

After choosing and buying mushrooms, keep those fungi dry in order to prolong their life. Store in the fridge unwashed.

“Once you are ready to use them, you can either brush the dirt off or give them a quick rinse, but try to avoid fully submerging them in water,’ says Bedwell.

When preparing mushrooms, don’t cut off and discard the stems; they're edible, she says. If the bottom of the stem is dry, trim just that part off. Then chop, slice, or dice as the recipe directs.

Not sure what to whip up? The good news about mushrooms is that they're very versatile. They can be eaten raw or disguise themselves as meat.

Bedwell recommends chopping them up really small and mixing them with ground meat in recipes for burgers and meatballs. The umami flavor of mushrooms pumps up the flavor in these recipes and makes smaller amounts of meat go further.

Or you can get back to basics and pop mushrooms in the oven and roast them, suggests Bedwell. Toss them in olive oil, salt, pepper, and thinly sliced garlic and roast for 20 minutes at 400 degrees F.

Bring them in wherever you can. That means slicing them into a salad, stirring them into a soup, or adding them to a frittata, says Brooking.

Or make them the star of the show. Turn mushroom caps over and fill with tomato sauce, sprinkle with mozzarella and dried oregano, and broil into pizza mushrooms. Slice for a mushroom stroganoff. Or grill portobello caps for burgers. Then dig in!

Scallion Jalapeño Popper Stuffed Mushrooms Make this ideal appetizer (it’s spicy, it’s cheesy) by Ambitious Kitchen. Your crowd will love it!

Mighty Mushroom Blended Burger Diced mushrooms blend effortlessly with ground beef for a healthier take on a burger that has a really rich flavor, in this recipe from the Mushroom Council.

Amazing Mushroom Bowls With Kale Pesto Pinch of Yum combines smoky-sweet marinated mushrooms with pineapple and bell peppers, and serves it all over rice and dollops of kale pesto for a lunch- or dinnerworthy meal.

Nondairy Cream of Mushroom Soup The registered dietitian-nutritionist Joy Bauer purees mushrooms, cannellini beans, and broth to create a silky-smooth soup that tastes really rich (but doesn’t contain a lick of cream).

Smoky Shiitake Quesadillas With Avocado Cream Spiced-up shiitakes and grated cheddar are tucked away in tortillas (substitute whole-wheat flats if you’d like) and topped with a Greek yogurt–based avocado cream from How Sweet Eats.

Mushrooms are a healthy and flavorful ingredient to add to a variety of dishes, from appetizers to soups and salads, and as a side or the main dish. “They’re nutritious, and they add that umami sense of richness that enhances the flavor of any dish. This makes mushrooms really important from a nutrition standpoint but also to make healthy food taste great,” says Brooking.