What are the health benefits of mushrooms?

Mushrooms contain protein, vitamins, minerals, and antioxidants. These can have various health benefits.

Cancer

Antioxidants, like many found in mushrooms, may helpTrusted Source prevent numerous types of cancer. These can include prostate, colorectal,l and breast cancer. However, more studies are necessary to confirm this

What to know about the health benefits and nutritional values of mushrooms

Mushrooms provide a range of antioxidants and other nutrients that may contribute to heart health and protect the body from cancer. Nutritional profiles vary between types of mushrooms.

From puffballs to truffles, mushrooms can range from everyday fare to a costly delicacy. People can buy them fresh, canned, or dried.

This article provides information about the nutritional contents and possible health benefits of eating mushrooms. It also gives some tips on preparing and serving mushrooms.

Some sources have suggested that selenium may help prevent cancer, but a 2017 review found no evidence to confirm this.

Mushrooms also contain a small amount of vitamin D. There is some evidence that vitamin D supplementation may help prevent or treat some kinds of cancer. However, according to a 2018 reportTrusted Source, the effect may vary from person to person.

Choline is another antioxidant in mushrooms. Some studiesTrusted Source have suggested that consuming choline can reduce the risk of some types of cancer, but at least one other studyTrusted Source has indicated that it may increase the risk of lethal prostate cancer.

Diabetes and benefits of mushrooms

Dietary fiber may help manage a number of health conditions, including type 2 diabetes.

A 2018 reviewTrusted Source of meta-analyses concluded that people who eat a lot of fiber may have a lower risk of developing type 2 diabetes. For those who already have it, fiber may help reduce blood glucose levels.

A cup of sliced raw mushrooms, weighing 70 grams (g), provides 0.7 gTrusted Source of fiber.

The Dietary Guidelines for Americans 2020–2025Trusted Source recommend that adults consume around 20–30 g of dietary fiber each day, depending on sex and age.

Heart health and benefits of mushrooms

The potassium, vitamin C, and fiber in mushrooms may contribute to cardiovascular health.

Potassium

Potassium can help regulate blood pressure, and this may decrease the risk of hypertension and cardiovascular disease. The American Heart Association (AHA)Trusted Source recommends reducing the intake of added salt in the diet and eating more foods that contain potassium. Mushrooms appear on the AHA’s list of foods that provide potassium.

A person should aim to consume around 2,600 milligrams (mg) of potassium per day for females, and 3,400 mg per day for males. One cup of mushrooms contains around 223 mg of potassium. However, people with certain conditions such as kidney disease may need to consume less potassium. A person’s doctor can advise on how much potassium they should consume each day.

Vitamin C

A 2016 studyTrusted Source concluded that people with a vitamin C deficiency were more likely to experience cardiovascular disease and suggested that consuming vitamin C may help prevent this illness.

A person should consume around 75–90 mg of vitamin C per day. One cup of mushrooms contains around 1.47 mg of vitamin C.

Fiber

There is some evidenceTrusted Source that consuming a type of fiber called beta-glucans may lower blood cholesterol levels. Beta-glucans occur in the cell walls of many types of mushrooms.

The stem of shiitake mushrooms (Lentinula edodes) is a good sourceTrusted Source of beta-glucans.

In pregnancy benefits of mushrooms

Many people take folic acid, or folate, supplements during pregnancy to boost fetal health, but mushrooms can also provide folate.

A cup of sliced raw mushrooms contains 11.9 micrograms (mcg) of folate. Current guidelines recommend that adults consume 400 mcg of folate each day. Pregnant people should aim for around 600 mcg.

Other benefits of mushrooms

Mushrooms are rich in B vitamins, such as:

riboflavin, or B-2
folate, or B-9
thiamine, or B-1
pantothenic acid, or B-5
niacin, or B-3

B vitamins help the body get energy from food and form red blood cells. A number of B vitamins also appear to be important for a healthy brain.

The choline in mushrooms can help with muscle movement, learning, and memory. Choline assists in maintaining the structure of cellular membranes and plays a role in the transmission of nerve impulses.

Mushrooms are also the only vegan, nonfortified dietary source of vitamin D.

Several other minerals that may be difficult to obtain from a vegan diet are available in mushrooms. These include:

selenium
copper
iron
phosphorus

Nutritional content of mushrooms

Many types of mushrooms are edible, and most provide about the same quantities of the same nutrients per serving, regardless of their shape or size.

The table below shows how much of each nutrient a 70 gTrusted Source cup of sliced raw white mushrooms provides. It also shows how muchTrusted Source of each nutrient adults should consume every day, depending on their sex and age.

	Per serving	Daily goals
Energy (calories)	15.4 g	1,600–2,400 kcal
Protein (g)	2.16 g	46–56 g
Carbohydrate (g)	2.28 g	130 g
Calcium (mg)	2.1 mg	1,000–1,300 mg
Iron (mg)	0.35 mg	8–18 mg
Magnesium (mg)	6.3 mg	310–420 mg
Phosphorus (mg)	60.2 mg	700–1,250 mg
Potassium (mg)	223 mg	2,300–3,400 mg
Sodium (mg)	3.5 mg	2,300 mg
Zinc (mg)	0.364 mg	8–11 mg
Vitamin C (mg)	1.47 mg	65–90 mg
Vitamin D (international units)	4.9 IU	600 IU
Folate (mcg of of dietary folate equivalents)	11.9 mcg DFE	400 mcg DFE
Choline (mg)	12.1 mg	425–550 mg
Niacin (mg)	2.53 mg	14–16 mg

It is important to note that daily goals can vary for each individual, particularly for calories, protein, and carbohydrates. It is best to contact a doctor for advice on daily targets based on individual circumstances.

Mushrooms also contain a number of B vitamins, including thiamine, riboflavin, B6, and B12.

A person’s doctor can tell them more about their nutritional goals based on their individual circumstances.

Tips for buying mushrooms

When buying fresh mushrooms, choose ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or withered.

Store mushrooms in the refrigerator. A person should not wash or trim them until it is time to cook with them.

Tips for preparing and serving mushrooms

The Environmental Working Group, which assesses foods for their pesticide contents, placed mushrooms that grow in the U.S. in its 2023 list of the 15 cleanest foods, referring to relatively low traces of pesticides.

However, people should still wash and clean them carefully before using them to remove any soil and grit. If necessary, trim the ends of the stalks. You can use mushrooms whole, sliced, or diced.

To incorporate more mushrooms into the diet, try:

sauteing any type of mushroom with onions for a quick, tasty side dish
adding mushrooms to stir-fries
topping a salad with raw, sliced cremini or white mushrooms
stuffing and baking portobello mushrooms
adding sliced mushrooms to omelets, breakfast scrambles, pizzas, and quiches
sauteing shiitake mushrooms in olive oil or broth for a healthful side dish
removing the stems of portobello mushrooms, marinating the caps in a mixture of olive oil, onion, garlic, and vinegar for 1 hour, then grilling them for 10 minutes
adding grilled portobello mushrooms to sandwiches or wraps

To prepare dried mushrooms, leave them in water for several hours until they are soft.

Possible health risks

Some people pick wild mushrooms, but it is essential to know which are edible, as some contain deadly toxins.

Wild mushrooms can make a tasty dish, but the toxins in some mushrooms can trigger fatal health issues. Some wild mushrooms also contain high levels of heavy metals and other harmful chemicals.

To avoid these dangers, only consume mushrooms from a reliable source.

There are more than 2,000 edible varieties of mushrooms. Some common edible mushrooms include.

They include: