Mushrooms: Umami-Rich, Low-Calorie Powerhouse

Culinary mushrooms (button, shiitake, oyster, portobello, porcini and more) are **edible fungi** prized for their deep **umami** flavor and meaty texture. They’re used fresh or dried to enrich sautés, roasts, soups and stocks.

Per 100 g raw button mushrooms: **~22 kcal**, **~3.1 g protein**, **~3.3 g carbs**, **~1 g fiber**, very low fat. Good source of **B2 (riboflavin)**, **B3 (niacin)**, **selenium**, **potassium** and antioxidants like **ergothioneine**. **UV-exposed mushrooms** can provide **vitamin D (D2)**.

- **Immune support:** **beta-glucans** and selenium support normal immune function. - **Antioxidants:** ergothioneine and polyphenols help protect cells. - **Weight-friendly:** low calorie density with satisfying savory flavor. - **Vitamin D option:** UV-exposed mushrooms can help fill vitamin D gaps.

- **Foraging safety:** only eat **properly identified** mushrooms; some wild species are toxic. - **Digestive sensitivity:** some people react to **FODMAPs** or tough chitin—cook well and moderate portions. - **Purines:** large amounts may not suit those managing **gout/uric acid**. - **Raw consumption:** cooking reduces natural compounds like **agaritine** and improves digestibility.

- **Sauté or roast** hot to brown and concentrate flavor. - Add to **risotto, pasta, stir-fries, tacos, omelets**. - Use **dried porcini/shiitake** and their soaking liquid to boost broths and sauces. - Make **mushroom powder** as an all-purpose umami seasoning.

Don’t soak—**brush or quick-rinse and dry**. For best browning, **don’t crowd the pan**; salt **after** some color develops.