Fungi
Fungi are nutrient-dense foods rich in protein, fiber, and bioactive compounds including beta-glucans and ergothioneine. They provide essential minerals and B vitamins with minimal calories, making them valuable for longevity-focused diets.
Nutrition · per ~40 g serving · ≈ ⅓ cup chopped
- Riboflavin0.34 mg26% DV
- Niacin2.5 mg16% DV
- Vitamin B60.19 mg11% DV
- Folate15.2 mcg4% DV
- Thiamin0.01 mg<1% DV
- Manganese0.78 mg34% DV
- Selenium17.4 mcg32% DV
- Iron2.4 mg13% DV
- Copper0.07 mg8% DV
- Magnesium33.2 mg8% DV
- Potassium301.6 mg6% DV
- Phosphorus73.6 mg6% DV
- Calcium63.6 mg5% DV
- Zinc0.53 mg5% DV
- Sodium14.0 mg<1% DV
- Beta-glucan~1.6 g
- Inulin / Prebiotic fibre~1.2 g
Score · 92/100
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
How much protein it delivers, by absolute grams and per calorie.
Dietary fiber for gut health, satiety and steadier blood sugar.
Fat quality — unsaturated vs saturated, and trans-fat free.
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
- Manganese85% DV
- Selenium79% DV
- Riboflavin65% DV
- Niacin39% DV
- Iron33% DV
Overview
Fungi, including mushrooms, represent one of nature's most nutritionally complete plant-based foods. Cultivated across Asia for millennia and increasingly recognized in Western nutrition science, fungi occupy a unique metabolic niche—neither plant nor animal, yet containing compounds from both kingdoms. The exceptional fiber content (70.1g per 100g dry weight) supports gut microbiome diversity, while the amino acid profile approaches that of legumes with 9.25g protein per 100g. Fungi are rich in selenium (43.4 mcg), a critical cofactor for glutathione peroxidase and selenoproteins that protect against oxidative stress and support immune function. The bioactive polysaccharides, particularly beta-1,3 and beta-1,6 glucans, modulate immune responses and have demonstrated effects on inflammatory markers in aging populations. Ergothioneine, a unique amino acid concentrated in fungi, crosses the blood-brain barrier and accumulates in mitochondria, offering neuroprotective potential. Additionally, fungi are among the few plant sources of vitamin D (when exposed to sunlight), and contain compounds like lentinan and polysaccharide-K (PSK) studied for longevity-relevant immune support. The low sodium and excellent potassium-to-sodium ratio make fungi cardiovascular-protective.
Health Benefits (5)
- Enhanced immune function and reduced systemic inflammationstrongBeta-glucans activate pattern recognition receptors on immune cells (particularly macrophages and dendritic cells), enhancing innate immunity and modulating inflammatory cytokines like TNF-α and IL-6, which are implicated in aging
- Improved cardiovascular health through blood pressure and lipid regulationmoderateHigh potassium content (754mg per 100g) supports vasodilation and sodium excretion, while bioactive compounds reduce LDL oxidation and support endothelial function
- Neuroprotection and cognitive preservation with agingmoderateErgothioneine accumulates in neuronal mitochondria and provides direct antioxidant protection; polysaccharides may reduce neuroinflammation via microglia modulation
- Gut microbiome optimization and metabolic healthstrongHigh fiber and indigestible polysaccharides serve as prebiotics, promoting growth of beneficial Firmicutes and Bacteroidetes species that produce short-chain fatty acids supporting intestinal barrier function
- Reduced cancer risk through immune and apoptotic pathwaysmoderatePolysaccharide-K (PSK) and lentinan enhance natural killer cell activity and tumor-associated macrophage function; ergothioneine supports DNA repair mechanisms
Food Pairings
- ·Pair with vitamin C-rich foods (bell peppers, citrus, tomatoes) to enhance iron absorption from fungi's 5.88mg iron per 100g, supporting oxygen transport in aging
- ·Combine with healthy fats (olive oil, avocado, nuts) to enhance absorption of fat-soluble ergothioneine and support bioavailability of polysaccharide compounds
- ·Serve with allium vegetables (garlic, onions, leeks) containing organosulfur compounds that synergistically enhance immune-modulating effects and reduce cardiovascular disease markers
- ·Pair with cruciferous vegetables (broccoli, cabbage) to amplify glucosinolate metabolism and upregulate phase II detoxification enzymes
Practical Tips
- ·Expose dried mushrooms to 15-20 minutes of direct sunlight before consumption to activate ergosterol conversion to bioavailable vitamin D2
- ·Cook fungi rather than consuming raw to break down chitin cell walls and increase bioavailability of beta-glucans and ergothioneine by 25-35%
- ·Store dried fungi in airtight containers in cool, dark conditions; selenium and polysaccharide compounds degrade with moisture and light exposure over 6+ months
- ·Select mushroom varieties with darker pigmentation (shiitake, maitake, oyster) which contain higher concentrations of bioactive polysaccharides than white button varieties
- ·Consume fungi regularly (2-3 times weekly) rather than sporadically, as immune-modulating benefits accumulate with consistent intake due to polysaccharide effects on immune memory
Optimal Timing
Fungi contain no stimulating compounds and provide sustained energy through complex carbohydrates and fiber. Consistent daily consumption optimizes immune priming and microbiome effects. No time-based absorption constraints.
While anytime is optimal, consuming with meals enhances mineral absorption (particularly iron and selenium) via stomach acid and fat-soluble compound uptake
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodCompared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower fungi is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
What people ask about fungi
What is fungi?
Fungi is classified as a vegetable. Fungi are nutrient-dense foods rich in protein, fiber, and bioactive compounds including beta-glucans and ergothioneine.
Is fungi healthy?
Fungi scores 92/100 in Formulate, making it an exceptional choice. Its strongest contributions come from Manganese, Selenium, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is fungi high in protein?
Not particularly. A 40 g serving provides about 3.7 g of protein (~7% of the 50 g daily value).
Is fungi high in fiber?
Yes — it's a high-fiber food. A 40 g serving provides about 28 g of fiber (~100% of the 28 g daily value).
What vitamins and minerals are in fungi?
In a 40 g serving, fungi is highest in Manganese (~34% DV), Selenium (~32% DV), Riboflavin (~26% DV), Niacin (~16% DV), Iron (~13% DV).
Is fungi keto-friendly?
Yes — it fits comfortably in most keto plans. A 40 g serving has about 1.2 g of net carbs (29.2 g total minus 28 g fiber).
When is the best time to eat fungi?
Best any time of day. Fungi contain no stimulating compounds and provide sustained energy through complex carbohydrates and fiber. Consistent daily consumption optimizes immune priming and microbiome effects. No time-based absorption constraints.
How much fungi should I eat?
A typical serving is around 40 g (~114 kcal), based on the FDA's Reference Amount Customarily Consumed for this food category. There's no fixed daily target — most adults benefit from rotating fungi alongside several other vegetable sources.
What pairs well with fungi?
Fungi pairs nicely with: Pair with vitamin C-rich foods (bell peppers, citrus, tomatoes) to enhance iron absorption from fungi's 5.88mg iron per 100g, supporting oxygen transport in aging; Combine with healthy fats (olive oil, avocado, nuts) to enhance absorption of fat-soluble ergothioneine and support bioavailability of polysaccharide compounds; Serve with allium vegetables (garlic, onions, leeks) containing organosulfur compounds that synergistically enhance immune-modulating effects and reduce cardiovascular disease markers; Pair with cruciferous vegetables (broccoli, cabbage) to amplify glucosinolate metabolism and upregulate phase II detoxification enzymes.
Supplements that mirror Fungi's nutrient profile
Encyclopedia entries that supply the same signature nutrients fungi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Signature nutrients in Fungi
These are the nutrients fungicontributes meaningfully toward (≥10% DV per 100 g serving). Click one to see what it does in the body, which supplements concentrate it, and which other foods are top sources.