Mushrooms: properties, nutritional values, calories

I mushrooms they are low-calorie foods, rich in minerals such as phosphorus and potassium. Useful for the immune system, are also used for the cardiovascular system. Let's find out better.

> Scientific name

> Fungi, allies of

> Properties of mushrooms

> Calories and nutritional values ​​of mushrooms

> They say about them

> Curiosities about mushrooms

> A recipe up your sleeve


Scientific name 

Each mushroom has its own scientific name. The name del black boletus and Boletus aereus, the cardoncello it is Pleutotus eryngii; the gallinaccio it is Hydnum rufescens or repandum, just to mention just a few of the most common.


Mushrooms, allies of

Bones, cardiovascular system, immune system.


Mushroom properties

I mushrooms They do not contain fat and are low in calories and therefore also excellent for those who want to lose weight and for those who must follow a low-fat diet. They are an excellent source of minerals, in particular phosphorus, potassium, selenium and magnesium.

Mushrooms also contain Lysine e tryptophan, B vitamins and some antioxidants. Thanks to their characteristics they help the cardiovascular system to keep fit.

For centuries, mushrooms have been considered a panacea for immune system and are often recommended in nutrition during the change of season between summer and autumn, to help the body defend itself better.

Among other things, that is the best time to consume them fresh, also due to the greater availability of mushrooms that grow spontaneously. Throughout the rest of the year, it is easier to find them frozen or dried.


Calories and nutritional values ​​of mushrooms

The calories contained in mushrooms vary depending on the type.

100 g of porcini mushrooms contain 26 kcal / 107 kj.

Furthermore, for 100 g of product we have;

  • Water 92g
  • Carbohydrates 1g
  • Soluble sugars 1g
  • Protein 3,90g
  • Fats 0,70g
  • Total fiber 2,50g


100 g of champignons, on the other hand, contain 20 kcal / 82 kj and for 100 g of product we have:

  • Water 90,40g
  • Carbohydrates 0,80g 
  • Sugar 0,80g
  • Protein 3,70g
  • Fats 0,20g
  • Total fiber 2,30 g


Infine, per 100 g of champignon mushrooms, the nutritional values ​​are:

  • Calorie 22 calorie
  • Carbohydrates 4,3g
  • Protein 2,5g
  • Fat 0,1


You can also learn more about the properties and use of medicinal mushrooms


They say about them

There are dozens and dozens of species of mushrooms and not all of them are edible. Porcini, champignons, cardoncelli, chanterelles and chiodini appear more often on our tables, each with its own characteristics, each with its own particular taste.

Of all the mushrooms, the most popular are perhaps the porcini, fleshy and fragrant, which can be harvested between the end of summer and the beginning of autumn, in the oak and chestnut woods.

Also very delicious cardoncelli; their large and fleshy hat is excellent grilled. On the other hand, among the cultivated and cheap mushrooms we find the champignon; easily available all year round, fresh or frozen, they lend themselves to many preparations.


Curiosities about mushrooms

Mushrooms retain their nutritional characteristics even when they are dried; therefore, in the absence of fresh mushrooms, dried ones will do just fine.

The best time to pick mushrooms in the woods is the morning after a rainy night; before eating self-picked mushrooms it is good to have them inspected by a local ASL; in fact, there are hundreds of species of mushrooms and only a minority is edible. The poison of some types of mushrooms is lethal.


A recipe up your sleeve

Mushrooms lend themselves to the preparation of many dishes. A single mushroom is enough to make the vegetable broth tastier or to enrich a tomato sauce. Let's see how to prepare a good one mushroom risotto, using dried porcini mushrooms, in order to obtain a healthy and nutritious dish, all year round.

Prepare a vegetable broth with carrot, potato, celery, parsley and onion. Meanwhile, soak the mushrooms and then squeeze them. Sauté with a clove of garlic and a little extra virgin olive oil; once the garlic is browned, remove it from the pan and add the rice (brown rice is fine too) and mushrooms.

Cook adding the vegetable broth, a little at a time, always stirring. Stir in a tablespoon of Parmesan cheese and a chopped fresh parsley. If you don't want to add animal fats, parsley is enough to which you can add some chopped walnuts.



How rich are the foods of autumn

Other articles on mushrooms:

> Top food for October: how to cook mushrooms

> Autumn mushrooms, how to recognize them

> 3 recipes with mushrooms

> Chanterelle mushrooms, properties



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