Mushrooms are eukaryotic creatures that belong to the Basidiomycota category.
They discharge spores into the air, which propagate throughout the ecosystem.
A serving of 85 g mushrooms provides roughly 2 g of protein.
Mushrooms provide nutritional and physiological advantages such as carbs, dietary fibers, and low calories and fat.
They are strong in protein and high in minerals and vitamins like as riboflavin and niacin.
Mushrooms have been used in cooking for ages and may be found in a variety of recipes from throughout the world.
They are also used medicinally, particularly in Asian nations like as China, Japan, Korea, and India.
Mushrooms are edible fungus that are good for you, a terrific substitute for meat, and a great complement to your balanced diet.
While the amount of protein varies by species, 100g of raw mushrooms contains 3.09g of protein. (Source)
The United States Department of Agriculture (USDA) recommends getting 10-35% of your calories from protein.
On a calorie-for-calorie basis, mushrooms are a superb source of protein.
Many mushrooms meet, if not surpass, the prescribed limit.
Contents
- Highest Protein Mushrooms
- 1. Oyster mushrooms are pale yellow, gray, or blue, with a soft velvety texture.
- 2. White mushrooms have a short, thick stem and a white, smooth cap.
- 3. Morels have caps that are pitted with little hollows and an earthy, nutty flavor.
- 4. Enoki mushrooms are tiny button-shaped caps on top of long spindly stems.
- 5. Also known as “baby bellas”, crimini mushrooms look like white mushrooms but have a light tan to brown colored cap and a firmer texture.
- 6. Shiitake mushrooms have a tan or dark brown cap shaped like an umbrella with tan gills and curved stems.
- 7. Maitake mushrooms have a circular, fan-like cap and a rich, woodsy flavor.
- 8. Portobello mushrooms are one of the most popular mushrooms in the US.
- 9. Chanterelle are commonly found in the wild and can be almost white or orange, with forked ridges on the underside extending to the stem.
- Most Nutrient-Dense Mushroom
- Are Mushroom Stems Nutritious?
- FAQs
- Do mushrooms have more protein than meat?
- Do mushrooms have more protein than chicken?
- Are mushrooms high in protein?
- Does beef have more protein than mushrooms?
- What vegetable has the most protein?
- Which mushroom is highest in protein?
- Which has more protein Broccoli or mushrooms?
- Is mushroom better than egg?
- Are mushrooms a protein replacement?
Highest Protein Mushrooms
Oysters, whites, morels, enokis, crimini, portobello, and chanterelles have the greatest protein content.
White mushrooms have the highest protein content by calorie, while oysters have the highest protein content by weight.
1. Oyster mushrooms are pale yellow, gray, or blue, with a soft velvety texture.
They contain the greatest protein by weight of any mushroom species.
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- Protein Density:
- Protein % of kilocalories – 0.4012
- Protein g/100g – 3.31g/100g of oyster mushroom.
- Nutrient density score: 17.995
- Vitamin density score: 9.77
- Mineral density score: 8.32
- Fiber Points: 1.51
- Fiber Sugar Score: -0.071
- Macronutrient Balance Score: -0.25
2. White mushrooms have a short, thick stem and a white, smooth cap.
They contain the most protein per calorie of any animal.
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- Protein Density:
- Protein % of kilocalorie – 0.5618
- Protein g/100g – 3.09g of protein/100g of white mushroom.
- Nutrient density score: 17.365
- Vitamin density score: 7.91
- Mineral density score: 8.25
- Fiber Points: 1.70
- Sodium: Potassium Score: -0.09
- Macronutrient Balance Score: -0.07
3. Morels have caps that are pitted with little hollows and an earthy, nutty flavor.
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- Protein Density:
- Protein % of kilocalories – 0.4026
- Protein g/100g – 3.120g of protein/100g of morel mushroom
- Nutrient density score: 17.212
- Vitamin density score: 6.95
- Mineral density score: 8.73
- Fiber Points: 1.81
- Sodium: Potassium Score: -0.10
- Fiber: Sugar Score: -0.02
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- Protein Density:
- Protein % of kilocalories – 0.2876
- Protein g/100g – 2.66g of protein/100g of enoki mushroom
- Nutrient density score: 17.187
- Vitamin density score: 7.10
- Mineral density score: 8.46
- Fiber Points: 1.72
- Macronutrient Balance Score: -0.07
5. Also known as “baby bellas”, crimini mushrooms look like white mushrooms but have a light tan to brown colored cap and a firmer texture.
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- Protein Density:
- Protein % of kilocalories – 0.4545
- Protein g/100g – 2.50g of protein/100g of cremini mushroom
- Nutrient density score: 16.523
- Vitamin density score: 7.09
- Mineral density score: 8.46
- Fiber Points: 1.79
- Fiber: Sugar Score: -0.20
- Macronutrient Balance Score: -0.11
6. Shiitake mushrooms have a tan or dark brown cap shaped like an umbrella with tan gills and curved stems.
Because of their meaty texture and umami content, they are particularly popular in the kitchen.
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- Protein Density:
- Protein % of kilocalories – 0.2635
- Protein g/100g – 2.24g of protein/100g of shiitake mushroom
- Nutrient density score: 15.961
- Vitamin density score: 6.75
- Mineral density score: 8.38
- Fiber Points: 1.72
- Fiber: Sugar Score: -0.27
- Sodium: Potassium Score: -0.09
- Macronutrient Balance Score: -0.04
7. Maitake mushrooms have a circular, fan-like cap and a rich, woodsy flavor.
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- Protein Density:
- Protein % of kilocalories – 0.2503
- Protein g/100g – 1.94g of protein/100g of maitake mushroom
- Nutrient density score: 16.523
- Vitamin density score: 7.09
- Mineral density score: 8.46
- Fiber Points: 1.79
- Fiber: Sugar Score: -0.20
- Macronutrient Balance Score: -0.11
8. Portobello mushrooms are one of the most popular mushrooms in the US.
They may grow up to six inches in diameter and have tan or brown crowns.
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- Protein Density:
- Protein % of kilocalories – 0.3836
- Protein g/100g – 2.11g of protein/100g of portobello mushroom
- Nutrient density score: 16.012
- Vitamin density score: 8.88
- Mineral density score: 7.18
- Fiber Points: 1.63
- Fiber: Sugar Score:-0.87
- Macronutrient Balance Score: -0.05
9. Chanterelle are commonly found in the wild and can be almost white or orange, with forked ridges on the underside extending to the stem.
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- Protein Density:
- Protein % of kilocalories – 0.1568
- Protein g/100g – 1.49g of protein/100g of chanterelle mushroom
- Nutrient density score: 16.222
- Vitamin density score: 5.64
- Mineral density score: 9.12
- Fiber Points: 1.85
- Sodium: Potassium Score: -0.04
- Macronutrient Balance Score: -0.09
Most Nutrient-Dense Mushroom
According to the USDA Food Database, white mushrooms are the healthiest mushroom.
It is the only mushroom that has a high concentration of vitamin C.
White mushrooms also include the B vitamins niacin, riboflavin, pantothenic acid, and copper.
Mushrooms are also rich in vitamins, minerals, carbs, dietary fibers, and have a low calorie count.
The quantity of nutrients varies according on the species and variety.
The mushrooms on this list provide your daily requirements for minerals like iron, copper, selenium, potassium, and zinc.
Below is a summary of the most nutrient-dense mushrooms:
- White
- White mushroom is ranked as the healthiest mushroom based on the USDA Food Database-derived nutrient data.
- It is the only mushroom with a high amount of vitamin C.
- White mushrooms contain B vitamins niacin, riboflavin, pantothenic acid, and copper, in addition to ergothioneine, a powerful antioxidant.
- Oyster. Oyster mushrooms are an excellent source of pantothenic acid, B vitamins, and niacin.
- Morel mushrooms deliver calcium, and are an excellent source of iron, having more than 40x the required iron per calorie.
- Enoki. Enokis are an excellent source of pantothenic acid, B vitamins niacin, and a good source of folate and riboflavin.
- Maitake mushrooms are a rich source of vitamin D, copper, and niacin
- Crimini mushrooms are a great source of ergothioneine, copper, pantothenic acid, B vitamins riboflavin, and selenium.
- Selenium is an essential mineral that makes antioxidant enzymes, which help prevent cell damage.
- Chanterelle mushrooms are a good source of vitamin D, iron, potassium, and fiber.
- Portobello mushrooms contain ergothioneine and is an excellent source of niacin, selenium, and copper.
- Shiitake gives you riboflavin and copper. When exposed to heat from cooking, the copper goes up from 12% to 72%.
- Shiitakes are also an excellent source of pantothenic acid, selenium, and vitamin B6, helping in assisting the formation of red blood cells, neurotransmitters and proteins, and in converting food into energy.
Are Mushroom Stems Nutritious?
Although most mushroom stems, like their caps, are good sources of nutrients, some mushroom stems cannot be eaten.
Also, some stems are overly woody or have no flavor at all.
The stems of species such as king oysters and enoki mushrooms are the most appealing component of the mushroom.
Mushroom stems have a high fiber content, making them chewy and delicious.
Mushroom stems, like their caps, are high in carbs, protein, vitamins, and minerals, depending on the species and type.
Shiitake stems, for example, are high in beta-glucans, which aid in the prevention of cardiovascular disease and have antibacterial and anti-cancer effects.
FAQs
Do mushrooms have more protein than meat?
A: Mushrooms are not a nutritious alternative for meat since they do not have the same quantity or quality of protein, and they do not supply similar levels of iron, zinc, or vitamin B-12.
Do mushrooms have more protein than chicken?
Chicken is a good source of protein, with 653% more protein than mushrooms (23.3g of protein per 100 grams vs. 3.1g of protein in mushrooms).
Are mushrooms high in protein?
Mushrooms are high in fiber, protein, and antioxidants while being low in calories. They may also reduce the chance of acquiring significant health problems including Alzheimer’s, heart disease, cancer, and diabetes. They also contain a lot of selenium.
Does beef have more protein than mushrooms?
Even the most protein-dense mushrooms have a modest protein content when compared to animal products.
What vegetable has the most protein?
Vegetables with the Most Protein, Listed From Highest to Lowest Protein:
Peas in green. 1 cup contains 8 g of protein. 1 cup contains 4.8 g of protein. 1 cup contains 4.7 g of protein. 1 cup contains 4.6 g of protein… Asparagus. 1 cup contains 4.3 g of protein… Brussels sprouts. 1 cup contains 4 g of protein… Mushrooms. 1 cup has 4 g of protein… Kale. 1 cup contains 3.5 g of protein.
Aug 9, 2022
Which mushroom is highest in protein?
White mushrooms have the highest protein content per calorie, whereas oyster mushrooms have the highest protein content per weight.
Which has more protein Broccoli or mushrooms?
Protein levels in broccoli and mushrooms are comparable. Broccoli has 2.8 gm of protein per 100 gm, whereas mushrooms have 3.1 gm per 100 gm.
Is mushroom better than egg?
The edible mushroom has more Vitamin B3, while the egg contains more Copper, Choline, Vitamin B12, Selenium, Vitamin A RAE, Vitamin D, and Phosphorus. Copper coverage from Egg is 187% greater on a daily basis. Edible mushrooms have 56 times the amount of Vitamin B3 as an egg.
Are mushrooms a protein replacement?
While they are not high in protein, mushrooms are an excellent meat alternative. But, these small wonders outperform meat in many ways: they are high in vitamins and minerals such as selenium, zinc, vitamin B1, B2, B5, B6, and B12.