Getting the recommended intake of 25 grams of fiber per day will help lower your risk for heart disease, high blood pressure, constipation and Type 2 diabetes. Vegetables, including mushrooms, can be a good way to get more fiber in your diet. However, the amount of fiber you get will depend on which of the 250 or so types of edible mushrooms you choose and whether they are raw or cooked. While mushrooms don't meet the definition of a high-fiber food, which requires 5 grams of fiber per serving, some varieties are good sources of fiber with more than 2.5 grams of fiber per serving.
A cup of raw cremini mushrooms only provides about 0.5 grams of fiber, raw white mushrooms have 0.7 grams per cup and raw portobello mushrooms provide 1.1 grams per cup. However, raw chanterelle, morel and maitake mushrooms contain more fiber, with around 2 grams per cup.
Because mushrooms lose water and shrink in size as they are cooked, a cup of cooked mushrooms will contain more fiber than a cup of raw mushrooms. Each cup of sliced and grilled portobello mushrooms contains 2.7 grams of fiber, a cup of cooked shiitake mushrooms provides 3 grams and a cup of cooked white mushrooms gives you 3.4 grams of fiber.
Adding Mushrooms to Your Diet
Enoki, oyster and shiitake mushrooms are among the most popular types in the United States, according to Texas A&M Agrilife Extension. Portobello mushrooms and their smaller version, called cremini mushrooms, make good substitutes for some or all of the meat in meat dishes, while oyster mushrooms have a milder flavor that goes well in stir-fries and soups. Use white button mushrooms in salads, on pizzas or in soups. Mix green beans, mushrooms, carrots and onions for a nutritious side, or toss chicken, onion, garlic, mushrooms, mushroom soup, milk and parsley into your slow cooker in the morning for a dinner that's ready to eat when you get home from work.
If you really want to increase your fiber, eat lima beans, black-eyed peas, artichokes or cooked hubbard squash, all of which provide more than 10 grams per cup. Other types of beans, peas and winter squash also provide high amounts of fiber, as do sweet potatoes, cooked greens, parsnip, baked potatoes with their skin, Brussels sprouts and broccoli.
- USDA National Nutrient Database: Nutrient Lists: Fiber, Total Dietary (g)
- Texas A&M Agrilife Extension: Mushrooms (Enoki, Pleurotus, Shiitake)
- Mother Earth News: Grow Your Own Mushrooms
- MayoClinic.com: Dietary Fiber: Essential for a Healthy Diet
- Epicurious: A Visual Guide to Mushrooms
- USDA National Nutrient Database: Fiber, Total Dietary
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