White Mushrooms (Cooked, Bleached, Drained, Without Salt) – Nutritional Information
White mushrooms, cooked, bleached, and drained without added salt, offer a light yet nutritious addition to your meals. These tender mushrooms are not only low in calories but also packed with essential vitamins and minerals that support overall health. With their delicate flavor and versatile texture, they can be added to soups, salads, pasta dishes, or enjoyed on their own.
Nutritional Breakdown (Per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 28 kcal |
| Protein | 2.17 g |
| Total Fat | 0.47 g |
| Saturated Fat | 0.061 g |
| Carbohydrates | 5.29 g |
| Fiber | 2.2 g |
| Sugars | 2.34 g |
| Calcium | 6.0 mg |
| Iron | 1.74 mg |
| Magnesium | 12 mg |
| Phosphorus | 87 mg |
| Potassium | 356 mg |
| Sodium | 2.0 mg |
| Zinc | 0.87 mg |
| Copper | 0.504 mcg |
| Manganese | 0.115 mg |
| Selenium | 11.9 mcg |
| Vitamin C | 4.0 mg |
| Thiamine (Vitamin B1) | 0.073 mg |
| Riboflavin (Vitamin B2) | 0.3 mg |
| Niacin (Vitamin B3) | 4.46 mg |
| Vitamin B6 | 0.095 mg |
| Folate | 18.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.01 mg |
| Vitamin D2 | 0.2 mcg |
Key Health Benefits:
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Rich in Protein & Fiber: White mushrooms are an excellent source of protein for plant-based diets. With 2.17g of protein and 2.2g of dietary fiber per 100g, they contribute to muscle maintenance and support digestive health.
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Mineral-Rich: These mushrooms are particularly rich in phosphorus (87 mg), essential for bone and kidney health, and potassium (356 mg), which plays a critical role in maintaining proper fluid balance and supporting heart function.
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Antioxidant Properties: With significant amounts of selenium (11.9 mcg) and vitamin C (4 mg), these mushrooms can help protect cells from oxidative damage and bolster your immune system.
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Low in Calories & Fat: At only 28 kcal per 100g and containing just 0.47g of total fat, white mushrooms are a great choice for those looking to maintain a healthy weight or reduce calorie intake without sacrificing nutrients.
Dietary Considerations:
- Allergen Information: White mushrooms are generally safe for most individuals. However, those with mushroom allergies or sensitivities should avoid consumption.
- Vegan/Vegetarian: These mushrooms are suitable for both vegan and vegetarian diets, providing plant-based protein and essential nutrients without animal products.
- Gluten-Free: Naturally gluten-free, white mushrooms are an excellent addition to gluten-free meals and recipes.
- Low Sodium: With only 2.0 mg of sodium per 100g, they are ideal for anyone looking to reduce their salt intake for blood pressure and heart health.
Culinary Tips:
- Versatile Ingredient: White mushrooms can be sautéed, grilled, roasted, or used in soups and stews. They absorb flavors beautifully, making them an ideal addition to a wide variety of dishes.
- Pairing Ideas: These mushrooms complement garlic, onions, thyme, and rosemary beautifully. Try them in savory dishes like risottos, pasta sauces, or alongside roasted meats.
- Storage Tips: Fresh white mushrooms should be stored in a cool, dry place, preferably in a paper bag to allow air circulation. Avoid plastic bags as they can cause the mushrooms to sweat and spoil faster.
Conclusion:
White mushrooms are a versatile, low-calorie ingredient packed with essential nutrients, including fiber, protein, and minerals like potassium and magnesium. They offer numerous health benefits, from supporting bone health to boosting immunity, and are a valuable addition to many different dietary plans. Whether you’re looking to enhance a dish’s flavor, texture, or nutritional content, white mushrooms are sure to be a nutritious and delicious choice.
