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The Protein Power of Mushrooms: Nature’s Underrated Superfood
Are mushrooms a good source of protein? Learn how much protein mushrooms contain, whether mushroom protein is complete, and simple ways to add them to your meals.
The Protein Power of Mushrooms: Nature’s Underrated Superfood
Mushrooms are everywhere these days. And for good reason. They are rich in antioxidants, with active anti-inflammatory properties, as well as beta-glucans, which are a type of dietary fiber that’s been positively linked to heart health1. They have skyrocketed in popularity as their wide-ranging benefits have come to light in the public view.
Similarly, the rise of the plant-based movement is taking the consumer packaged goods (CPG) market by storm. Consumers are looking for substitutes for animal protein; whether because they are interested in supporting animal ethics, eating less meat for health reasons, or on a strict vegan diet. As a result, plant proteins are becoming more mainstream as options in restaurants and in meal kit delivery services.
Popular plant sources of protein include legumes, beans, lentils, whole grains, and soy products like tofu or edamame. However, mushrooms are quickly gaining attention as a protein source worth incorporating.
Mushroom Nutrition Basics
There are a variety of species of mushrooms, each with slightly different nutrient makeups. For example, mushrooms contain about 1-4 grams of protein per 100 grams, depending on the species2. However, in general, mushrooms are a highly nutritious food. They are naturally fat-free and low-calorie, as well as rich in vitamins, minerals, and fiber. For example, 100 grams of white button mushrooms contains 31 calories, 2.9 grams of protein, 4 grams of carbs, 1.7 grams of fiber, and 0.4 grams of fat3. As you can see, they are considerably rich in protein and fiber for such a low calorie food.
However, it’s important to note that while mushrooms contain a remarkable amount of protein per calorie, they are not considered a high-protein food. At just 2.2 grams of protein, one cup of white button mushrooms would not be enough to satisfy a protein-rich meal. Other plant-based proteins like legumes, tofu, tempeh, and lentils contain much more protein per serving. For example one cup of black beans contains 14.5 grams of protein4 and one cup of lentils contains a whopping 18 grams of protein5. This means it’s best not to rely on mushrooms alone for protein content at meals.
Mushroom Protein Content by Variety (per 100g)6
- Lion’s Mane — 2.50g
- White Mushrooms — 2.89g
- Oyster Mushrooms — 2.90g
- Enoki Mushrooms — 2.42g
- Maitake — 2.20g
- Shiitake Mushrooms — 2.41g
- Portobello Mushrooms — 3.28g
Protein Quality: Are Mushroom Proteins “Complete”?
The building blocks of protein are referred to as amino acids. There are many different amino acids, but nine of them are considered essential. This means that our bodies do not produce them on our own, so we must include them in our diets to remain healthy.
Many plant-based sources of protein lack certain essential amino acids and as a result are referred to as incomplete proteins. If one is following a plant-based diet, it’s imperative to pair incomplete protein sources that contain different amino acids in order to remain healthy. A classic pairing is rice and beans. Beans lack the amino acid methionine but are rich in lysine. Rice lacks lysine but has sufficient methionine. Together they act as a perfect pair, and form a complete protein.
Interestingly, mushrooms are considered complete proteins, meaning that they contain all nine of the essential amino acids naturally. This is rather rare when it comes to plant proteins.
Health Benefits Beyond Protein
Even though mushrooms are considered a complete protein, they still do not contain enough protein to act as the sole protein source of any meal. However, they are rich in many other nutrients. Most notably, mushrooms are rich in beta-glucans. These are a type of soluble dietary fiber that may support cholesterol levels. Additionally, mushrooms are rich in B vitamins, specifically niacin (B3), riboflavin (B2), and pantothenic acid (B5), which contribute to a variety of crucial processes in the body. Mushrooms also contain antioxidants, which protect the body from the damage caused by free radicals. Research shows that antioxidants may support aging, chronic disease risk, and immune system strength7. As a low calorie, but nutrient-dense food, mushrooms are a healthy addition to any plate.
Culinary Uses
To reap the many health benefits of mushrooms, aim to incorporate them widely into your diet. There are many different ways to do this. Most simply, mushrooms make for a great addition to a veggie snack plate. Pair them with raw carrot sticks, celery stalks, bell pepper strips, and a dip like hummus, green goddess dip, or ranch dressing for a nutritious snack. Add chopped raw mushrooms to salads or sprinkled on top of avocado toast. Try serving them as a umami-rich vegetable side sauteed in butter and garlic.
Mushrooms are excellent additions to stir-fries or soups and make for delicious ingredients in pasta dishes. Incorporate them as a topping on pizza, mixed into an omelette, or stirred into risotto. Add them to gravy over mashed potatoes, try them on bruschetta with goat cheese, or stuff them with Parmesan cheese and herbs.
Because of their meaty texture, portobello mushrooms make for excellent burger swaps. Throw them on the grill and serve on a bun with toppings for a delicious plant-based meal. Likewise, finely chopped mushrooms work great to bulk up meat sauce or taco fillings. Whether it’s chicken marsala or ramen, mushrooms make for a delicious addition to any meal.
The Bottom Line
Mushrooms are a nutrient-dense food that should be incorporated widely into a balanced diet. While not a source of protein to rely on exclusively, they do contain a considerable amount of protein for such a low calorie food. They are rich in B vitamins, antioxidants, and a specific type of soluble dietary fiber called beta-glucans, making them a nutritious addition to any meal. From button mushrooms to shiitake, oyster to lion’s mane, each variety brings a unique amino acid profile, essential micronutrients, and bioactive compounds. As mushrooms continue to be recognized for their versatility and nutrient-density, you should aim to add them into your diet in whatever way is sustainable. This doesn’t require a full overhaul. Even simply adding them to soups or as toppings on pizza is a great start.
Disclaimer: This blog contains promotional content about our products. The information provided is for educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. These statements have not been evaluated by the Food and Drug Administration. This content is not a substitute for medical advice. Always consult your healthcare provider before making changes to your wellness routine, especially if you are pregnant, nursing, taking medication, or have a medical condition.
References:
1. Bashir KMI, Choi JS. Clinical and Physiological Perspectives of β-Glucans: The Past, Present, and Future. Int J Mol Sci. 2017;18(9):1906. Published 2017 Sep 5. doi:10.3390/ijms18091906
2. US Department of Agriculture. Food Data Central. Mushrooms, oyster, raw.
3. US Department of Agriculture. Food Data Central. Mushrooms, white button.
4. US Department of Agriculture. Food Data Central. Beans, black, mature seeds, canned, low sodium.
5. US Department of Agriculture. Food Data Central. Lentils, mature seeds, cooked, boiled, with salt.
6. US Department of Agriculture. Food Data Central. Mushrooms.
7. Liguori I, Russo G, Curcio F, et al. Oxidative stress, aging, and diseases. Clin Interv Aging. 2018;13:757-772. Published 2018 Apr 26. doi:10.2147/CIA.S158513
By Kristen Carli, MS, RD
Kristen Carli is the owner of Camelback Nutrition & Wellness, a private nutrition practice and consulting firm. She graduated from University of Arizona with a BA in psychology and then received a BS in dietetics from Arizona State University. After completion of the dietetic internship, she continued her education by receiving a MS in Human Nutrition from University of Western States. Having a passion for nutrition communication, she writes for many food and nutrition outlets as well as regularly develops recipes for food brands and media companies. Her nutrition expertise has been featured in InStyle, Bustle, Livestrong, The List, MyFitnessPal and many others. Additionally, Kristen is often featured via local TV segments sharing nutrition tips and tricks. She was selected to act as a Produce for Better Health Foundation Fruit and Vegetable Ambassador in Action, helping to promote the health benefits and importance of consuming fruits and vegetables, as well as a FoodMinds upwaRD winner for 2022, honoring up and coming media dietitians. You can find her reading, running, and exploring new restaurants with her husband and baby boy.
Brainstorm
Brainstorm
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Brainstorm contains fairly traded organic dark chocolate, organic Lion’s Mane and organic Cordyceps from 100% fruiting body mushrooms, guarana and phosphatidylserine. Each square contains 66mg of natural caffeine which is equivalent to ⅔ cup of coffee.
Vegan, gluten-free, dairy-free, and OU-D kosher certified.
Other ingredients: organic semi-sweet 72% dark chocolate (organic unsweetened chocolate, organic cane sugar, organic cocoa butter), coconut oil, cocoa butter
Allergens: Coconut, Soy
Processed on shared equipment and may contain peanuts, tree nuts, milk, eggs, or soy.
Each bite of Brainstorm is formulated to boost cognitive function while also delivering an immediate boost to productivity and energy levels.
The long term benefits come from our functional mushrooms. Lion’s Mane and Cordyceps are felt over time — not instantly. When incorporated into a daily routine, the mushrooms’ nutrients compound in your body and become more effective (and noticeable) with sustained use.
Cordyceps works to boost blood oxygen levels to increase full body stamina, vitality, and energy. Lion’s Mane directly stimulates the nerve growth factor to improve memory, cognition, neuroplasticity, and brain health.
We also know that nothing beats instant gratification. That’s why we’ve added Guarana and Phosphaditylserine to our formula. Guarana is a caffeinated Brazilian berry that provides a smooth flow of energy, and Phosphaditylserine is a fatty acid that improves alertness, reaction time, thinking speed, and productivity throughout the day. Each square contains 66mg of natural caffeine which is equivalent to ⅔ cup of coffee.
The result: an indulgent daily routine that’s good for you and only gets better with time.
What to expect:
- In 30 minutes, feel productive and energized
- In 30 days, notice daily flow states, sustained energy and mental clarity
- After 3 months, enjoy memory support, brain health, and daily energy
One square suits most.
Enjoy one dose of Brainstorm when you’re in need of a clean boost of energy. Those looking for a stronger, more prolonged sensation may enjoy a double dose.
With daily use, Brainstorm supports neural connections in your brain for better productivity over time.
We exclusively use organic, fruiting body Lion’s Mane and Cordyceps mushrooms that are hand-harvested when their medicinal compounds are at peak concentration. Our mushrooms are dried in the sun to soak up Vitamin D before undergoing a pure, starch-free extraction process.
All ingredients are third-party lab tested for safety and stability, and mushrooms are third-party lab tested for potency.