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CookSmart (18th Issue) Page31

CookSmart (18th Issue) Page31

Dietitian Guide

 

Are raw mushrooms healthier than cooked ones?

 

Mushrooms, wild or cultivated, need to be washed well in an effort to prevent gastro-intestinal infections. Some mushrooms are more preferable cooked to be rid of their strong grassy taste. As nutrients in mushrooms are quite heat-stable, mushrooms remain nutritious whether blanched, braised, stir-fried, cooked in soups, skewered or even dehydrated into snack form.

 

Energy, Carbohydrates, Proteins, Fats, Potassium and Dietary Fibres of Selected Mushrooms

100 (g)

Calories

(kcal)

Carbohydrates

(g)

Proteins

(g)

Fats

(g)

Potassium

(mg)

Dietary Fibre

(g)

Shiitake mushroom

34

6.79

2.24

0.49

304

2.5

Portabello mushroom

22

3.87

2.11

0.35

364

2.5

White mushroom

22

3.26

3.09

0.34

318

1.0

Enokitake mushroom

37

7.81

2.66

0.29

359

2.7

Oyster mushroom

33

6.09

3.31

0.41

420

2.3

Shimeji mushroom

31

6.97

1.94

0.19

204

2.7

 

Source: USDA nutrient database

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