scored 88/100
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.
1.2 g net carbs after fiber.
Representative amounts for this food, not measured for this item. Real content varies widely by variety, ripeness and storage.
These are the scored components, not a sum: the published score also reflects normalisation across the catalog, so the parts above will not add to 88.
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.
Beta-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
High potassium content (754mg per 100g) supports vasodilation and sodium excretion, while bioactive compounds reduce LDL oxidation and support endothelial function
Ergothioneine accumulates in neuronal mitochondria and provides direct antioxidant protection; polysaccharides may reduce neuroinflammation via microglia modulation
High 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
Polysaccharide-K (PSK) and lentinan enhance natural killer cell activity and tumor-associated macrophage function; ergothioneine supports DNA repair mechanisms
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.
Breaks a fast
While anytime is optimal, consuming with meals enhances mineral absorption (particularly iron and selenium) via stomach acid and fat-soluble compound uptake
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.
Fungi is classified as a vegetable. Fungi are nutrient-dense foods rich in protein, fiber, and bioactive compounds including beta-glucans and ergothioneine.
Fungi scores 88/100 in Formulate, making it a great choice. Its strongest contributions come from Manganese, Selenium, Riboflavin. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Not particularly. A 40 g serving provides about 3.7 g of protein (~7% of the 50 g daily value).
Yes — it's a high-fiber food. A 40 g serving provides about 28 g of fiber (~100% of the 28 g daily value).
In a 40 g serving, fungi is highest in Manganese (~34% DV), Selenium (~32% DV), Riboflavin (~26% DV), Niacin (~16% DV), Iron (~13% DV).
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).
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.
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.
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.
Encyclopedia entries that supply the same signature nutrients fungi contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
These are the nutrients fungi contributes 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.