82
Vegetable
Mushroom
82/ 100
Mushrooms are low-calorie fungi rich in selenium, potassium, and bioactive compounds including beta-glucans and ergothioneine that support immune function and cellular protection.
Variants (8)
Nutrition · per ~85 g serving · ≈ ¾ cup chopped
🔥 Calories
36/ 2000 kcal day
🥩Protein2.1 g4% DV
🍞Carbs6.5 g2% DV
🥑Fat0.2 g<1% DV
🌿Fiber0.0 g<1% DV
Vitamins
- Biotin13.6 mcg45% DV
- Pantothenic Acid1.3 mg25% DV
- Thiamin0.12 mg10% DV
- Niacin1.4 mg9% DV
- Folate25.1 mcg6% DV
Minerals
- Chromium22.1 mcg63% DV
- Copper0.15 mg17% DV
- Potassium376.8 mg8% DV
- Manganese0.15 mg7% DV
- Phosphorus79.9 mg6% DV
- Zinc0.63 mg6% DV
- Iron0.59 mg3% DV
- Selenium1.5 mcg3% DV
- Magnesium10.0 mg2% DV
- Sodium0.29 mg<1% DV
BioactivesEstimated
- Beta-glucan~3.4 g
- Inulin / Prebiotic fibre~2.5 g
Estimated typical amounts — derived from this food's profile, not measured for this item. Real bioactive content varies widely by variety, ripeness, storage and preparation; use as a rough guide only.
Source: USDA FDC · 1750344
Score · 82/100
Nutrient Density32.7 / 35
Vitamins & minerals packed in relative to calories — the single biggest driver of the score.
Protein Quality10.3 / 15
How much protein it delivers, by absolute grams and per calorie.
Fiber Content5.0 / 10
Dietary fiber for gut health, satiety and steadier blood sugar.
Healthy Fats5.0 / 10
Fat quality — unsaturated vs saturated, and trans-fat free.
Bioactives11.0 / 15
Polyphenols, flavonoids and other beneficial plant compounds for this food group.
Glycemic Impact8.5 / 10
Low sugar with a high fiber-to-carb ratio scores best — gentler on blood sugar.
Top Nutrients
- Chromium74% DV
- Biotin53% DV
- Pantothenic Acid30% DV
- Copper20% DV
- Thiamin12% DV
Overview
Mushrooms represent a unique food category—neither plant nor animal—with a nutritional profile distinctly different from vegetables. Native to diverse climates worldwide, they have been used in traditional medicine for millennia, particularly in Asian cultures. Modern nutritional science has validated many traditional applications, revealing that mushrooms contain bioactive polysaccharides (beta-glucans), the antioxidant ergothioneine, and vitamin D2 (especially when exposed to UV light). With negligible calories but substantial potassium (443 mg/100g) and selenium (1.8 mcg/100g), mushrooms support cardiovascular health, immune resilience, and antioxidant defense without metabolic burden. Their unique umami compound (glutamates) enhances satiety and flavor complexity, making them valuable for longevity diets focused on nutrient density. Different varieties—shiitake, maitake, oyster, and button mushrooms—offer varying concentrations of bioactive compounds, with shiitake and maitake particularly rich in immune-modulating beta-glucans. The high selenium content supports glutathione peroxidase synthesis, crucial for oxidative stress mitigation associated with aging.
Health Benefits (5)
- Enhanced immune function and reduced infection riskmoderateBeta-glucans in mushrooms activate macrophages and natural killer cells, improving pathogen recognition and immune surveillance
- Cardiovascular protection and reduced inflammationmoderateErgothioneine and polysaccharides reduce oxidative stress and inflammatory markers; potassium supports healthy blood pressure regulation
- Cognitive protection and reduced neuroinflammationmoderateErgothioneine crosses the blood-brain barrier and protects neuronal mitochondria; bioactive compounds suppress neuroinflammatory cytokines
- Improved gut microbiome compositionmoderateIndigestible polysaccharides and beta-glucans serve as prebiotics, selectively feeding beneficial bacteria and increasing short-chain fatty acid production
- Enhanced insulin sensitivity and metabolic healthemergingPolysaccharides and their metabolites modulate glucose absorption and improve insulin signaling pathways
Food Pairings
- ·Pair with garlic because allicin (garlic) enhances bioavailability of mushroom polysaccharides and provides synergistic antimicrobial benefits
- ·Pair with olive oil because fat-soluble ergothioneine absorption is enhanced by dietary lipids; cooking mushrooms in olive oil optimizes antioxidant extraction
- ·Pair with leafy greens (spinach, kale) because mushrooms' selenium and B vitamins complement greens' folate and magnesium for comprehensive micronutrient status
- ·Pair with cruciferous vegetables (broccoli, cauliflower) because combined sulforaphane and beta-glucans provide additive effects on phase II detoxification enzyme activation
- ·Pair with legumes because mushrooms' umami flavor reduces need for salt while the combination provides complete amino acid profile with enhanced mineral bioavailability
Practical Tips
- ·Choose mushrooms with intact, unblemished caps; store in paper (not plastic) bags in the refrigerator to maintain moisture balance and prevent bacterial growth—they last 7-10 days
- ·Cook mushrooms gently (sauté or roast) rather than boiling to preserve heat-sensitive polysaccharides; cooking actually increases bioavailability of ergothioneine by 5-8x
- ·Select shiitake, maitake, or oyster mushrooms when possible; these contain significantly higher beta-glucan concentrations (3-7% dry weight) compared to button mushrooms (0.3-1%)
- ·Expose fresh mushrooms to direct sunlight for 30-60 minutes before consumption to boost endogenous vitamin D2 production (up to 100 IU per gram dried weight)
- ·Include mushrooms 4-7 times weekly for consistent immune and microbiome benefits; consistent consumption appears more protective than sporadic high intake
Optimal Timing
🕒
anytime
Fasting-compatible
Mushrooms contain no compounds with circadian sensitivity. They can be consumed throughout the day as they support steady microbiome function and don't create blood sugar spikes. Including them in lunch or dinner supports sustained satiety.
Mushrooms are excellent during fasting windows; their minimal caloric content and micronutrient density provide nutritional support without breaking metabolic fasting state
Systems supported
body systems this food feedsPathways supported
biochemical reactions enabled by this foodHow mushroom stacks up
Compared to other vegetables
Per 100 g of the default form. Bars show how much higher or lower mushroom is than the average across 137 peer foods in this category. Green means a favorable direction; amber means the opposite.
Calories#89 of 138
42.7kcalvs52kcal avg
-18% below category average
Protein#52 of 138
2.5gvs2.6g avg
-3% below category average
Fiber#109 of 138
0gvs2.9g avg
-100% below category average
Chromium#1 of 6
26mcgvs8.8mcg avg
+195% above category average
Biotin#3 of 15
16mcgvs7.2mcg avg
+123% above category average
Pantothenic Acid#1 of 15
1.5mgvs0.4mg avg
+311% above category average
Copper#37 of 122
0.2mgvs0.2mg avg
-12% below category average
Common questions
What people ask about mushroom
What is mushroom?
Mushroom is classified as a vegetable. Mushrooms are low-calorie fungi rich in selenium, potassium, and bioactive compounds including beta-glucans and ergothioneine that support immune function and cellular protection.
Is mushroom healthy?
Mushroom scores 82/100 in Formulate, making it a great choice. Its strongest contributions come from Chromium, Biotin, Pantothenic Acid. The score blends nutrient density, fiber, healthy fats, protein quality, bioactive compounds, and glycemic impact.
Is mushroom high in protein?
Not particularly. A 85 g serving provides about 2.1 g of protein (~4% of the 50 g daily value).
Is mushroom high in fiber?
Not really. A 85 g serving provides about 0 g of fiber (~0% of the 28 g daily value).
What vitamins and minerals are in mushroom?
In a 85 g serving, mushroom is highest in Chromium (~63% DV), Biotin (~45% DV), Pantothenic Acid (~25% DV), Copper (~17% DV), Thiamin (~10% DV).
Is mushroom keto-friendly?
Sometimes — it depends on your daily carb budget. A 85 g serving has about 6.5 g of net carbs (6.5 g total minus 0 g fiber).
When is the best time to eat mushroom?
Best any time of day. Mushrooms contain no compounds with circadian sensitivity. They can be consumed throughout the day as they support steady microbiome function and don't create blood sugar spikes. Including them in lunch or dinner supports sustained satiety.
How much mushroom should I eat?
A typical serving is around 85 g (~36 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 mushroom alongside several other vegetable sources.
What pairs well with mushroom?
Mushroom pairs nicely with: Pair with garlic because allicin (garlic) enhances bioavailability of mushroom polysaccharides and provides synergistic antimicrobial benefits; Pair with olive oil because fat-soluble ergothioneine absorption is enhanced by dietary lipids; cooking mushrooms in olive oil optimizes antioxidant extraction; Pair with leafy greens (spinach, kale) because mushrooms' selenium and B vitamins complement greens' folate and magnesium for comprehensive micronutrient status; Pair with cruciferous vegetables (broccoli, cauliflower) because combined sulforaphane and beta-glucans provide additive effects on phase II detoxification enzyme activation.
Related supplements
Supplements that mirror Mushroom's nutrient profile
Encyclopedia entries that supply the same signature nutrients mushroom contributes. Click through to see clinical dose ranges, evidence quality, and bioavailable forms.
Connect the dots
Signature nutrients in Mushroom
These are the nutrients mushroomcontributes 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.