White Mushrooms (Microwaved) – Nutritional Information
White mushrooms, when microwaved, are not only a flavorful addition to various dishes but also a surprisingly nutritious choice. These mushrooms are low in calories yet packed with essential vitamins, minerals, and dietary fiber, making them an excellent option for both health-conscious individuals and culinary enthusiasts. Here’s a detailed breakdown of their nutritional profile:
Ingredients Table
| Nutrient | Amount per 100g |
|---|---|
| Energy | 35 kcal |
| Protein | 3.91 g |
| Fat | 0.46 g |
| Saturated Fats | 0.06 g |
| Carbohydrates | 6.04 g |
| Dietary Fiber | 2.5 g |
| Sugar | 0.0 g |
| Calcium | 6.0 mg |
| Iron | 0.33 mg |
| Magnesium | 14.0 mg |
| Phosphorus | 127.0 mg |
| Potassium | 488.0 mg |
| Sodium | 17.0 mg |
| Zinc | 0.73 mg |
| Copper | 0.37 mcg |
| Manganese | 0.064 mg |
| Selenium | 18.0 mcg |
| Vitamin C | 0.0 mg |
| Thiamine (B1) | 0.06 mg |
| Riboflavin (B2) | 0.431 mg |
| Niacin (B3) | 5.35 mg |
| Vitamin B6 | 0.049 mg |
| Folate | 16.0 mcg |
| Vitamin B12 | 0.0 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.3 mcg |
Allergen Information
White mushrooms, in their microwaved form, do not contain common allergens such as gluten, dairy, or nuts. However, they may cause an allergic reaction in some individuals who are sensitive to fungi or mold. Always ensure that the mushrooms are fresh and free from contaminants to minimize any risks of allergic reactions.
Dietary Preferences
- Vegetarian: White mushrooms are plant-based, making them a suitable option for vegetarians and vegans.
- Low-Calorie: At just 35 kcal per 100g, these mushrooms fit into low-calorie diets and are great for weight management.
- Gluten-Free: White mushrooms are naturally gluten-free, making them safe for those with celiac disease or gluten sensitivities.
- Low in Fat: With only 0.46g of fat per 100g, they are ideal for low-fat diets.
- High in Fiber: The 2.5g of fiber per 100g supports digestive health and can contribute to maintaining healthy cholesterol levels.
Advice on Usage
Microwaved white mushrooms are incredibly versatile. You can use them in a variety of dishes, from salads and soups to pasta or as a topping for pizzas. Their mild, earthy flavor enhances any recipe without overpowering other ingredients. The microwave method helps preserve the natural nutrients of the mushrooms, ensuring you get the full health benefits.
To enjoy their full nutritional value, it’s best to pair them with other nutrient-dense foods like leafy greens, lean proteins, and whole grains. Also, while microwaving is a quick and convenient cooking method, you can easily adjust the cooking time for the desired textureโwhether you prefer them slightly tender or more cooked through.
Conclusion
Incorporating white mushrooms into your meals is an excellent way to add a healthy, flavorful boost. Low in calories but rich in important minerals like potassium, magnesium, and phosphorus, they provide a range of nutritional benefits. With a quick microwaving method, these mushrooms become a fast and healthy ingredient that complements many dishes. Their mild taste, high fiber content, and variety of essential vitamins and minerals make them an ideal choice for many dietary needs and preferences. Whether you’re seeking a light, nutrient-packed addition to your meals or a versatile ingredient that adapts to different culinary creations, microwaved white mushrooms deliver on all fronts.
