You likely know that mushrooms can be very helpful when trying to lose weight. But have you tried these 9 of the best mushrooms for weight loss?
Mushrooms, fungi with certain specific attributes, are amazing for weight loss for a variety of reasons. Different mushrooms have slightly varying nutritional contents but there are some common factors.
Most of the mushrooms are relatively low in calories, decent in fiber, and high in vitamins and minerals. They often also have a bit of protein.
These attributes make mushrooms a low-calorie food that can help you feel fuller. This can help you avoid higher-calorie foods. For most people that, and thus eating more mushrooms, is enough to help them lose weight.
You can eat some of these mushrooms raw but in general, it’s tastier and safer to cook them before eating. After that, you can eat them on the side, as an addition to a salad, in an omelet, in soup, or even in smoothies if you like.
The differences between these mushrooms won’t make that much of a difference when it comes to weight loss. If you like all these mushrooms equally you might as well choose the alternatives that are slightly better for weight loss.
1. Chanterelle mushrooms
Chanterelle mushrooms are a type of wild mushroom with a helpful nutrient composition for weight loss.
One thing that really stands out in chanterelle mushrooms is their large fiber content. This makes chanterelle mushrooms a great low-calorie food option to reduce hunger and cravings.
100 grams of raw chanterelle mushrooms contains (1):
- Calories: 32
- Protein: 1.5 grams
- Carbs: 6.9 grams
- Part of the carbs that is fiber: 3.8 grams
- Fat: 0.5 grams
- Niacin: 20% of the DV (Daily Value)
- Iron: 19% of the DV
- Copper: 18% of the DV
- Manganese: 14% of the DV
- Potassium: 14% of the DV
- Riboflavin: 13% of the DV
- Vitamin B5: 11% of the DV
And some other vitamins and minerals in smaller amounts.
2. White mushrooms
White mushrooms, also known as button mushrooms, are one of the most popular types of mushrooms. They are the lowest-calorie mushroom on this list. More fiber would make them even better but even with that in mind, white mushrooms are a great mushroom for weight loss.
100 grams of raw white mushrooms contains (2):
- Calories: 22
- Protein: 3.1 grams
- Carbs: 3.3 grams
- Part of the carbs that is fiber: 1 gram
- Fat: 0.3 grams
- Riboflavin: 24% of the DV (Daily Value)
- Niacin: 18% of the DV
- Copper: 16% of the DV
- Vitamin B5: 15% of the DV
- Selenium: 13% of the DV
And some other vitamins and minerals in smaller amounts.
3. Morel mushrooms
Morel mushrooms are another type of wild mushroom. This mushroom is one of those that you should definitely cook to avoid an upset stomach. Another thing that really stands out in morel mushrooms is their iron content.
If you are on a low-carb diet, morel mushrooms are one of the lowest-net carbohydrate mushrooms on this list.
100 grams of raw morel mushrooms contains (3):
- Calories: 31
- Protein: 3.1 grams
- Carbs: 5.1 grams
- Part of the carbs that is fiber: 2.8 grams
- Fat: 0.6 grams
- Iron: 68% of the DV (Daily Value)
- Copper: 31% of the DV
- Manganese: 29% of the DV
- Phosphorus: 19% of the DV
- Zinc: 14% of the DV
- Riboflavin: 12% of the DV
- Potassium: 12% of the DV
- Niacin: 11% of the DV
And some other vitamins and minerals in smaller amounts.
4. Portabello mushrooms
Portabello mushrooms are one of the bigger mushrooms on this list. This makes it so portabello mushrooms can be used as low calorie, low carb, burger buns. A great ingredient swap if you’re trying to lose weight.
100 grams of raw portabello mushrooms contains (4):
- Calories: 26
- Protein: 2.5 grams
- Carbs: 5.1 grams
- Part of the carbs that is fiber: 1.5 grams
- Fat: 0.2 grams
- Riboflavin: 28% of the DV (Daily Value)
- Niacin: 23% of the DV
- Copper: 20% of the DV
- Selenium: 16% of the DV
- Vitamin B5: 15% of the DV
- Potassium: 14% of the DV
- Phosphorus: 13% of the DV
And some other vitamins and minerals in smaller amounts.
5. Shiitake mushrooms
Shiitake mushrooms are a popular mushroom option in the East-Asian cuisine. This mushroom definitely has the nutritional composition of a good addition to your weight loss diet.
100 grams of raw shiitake mushrooms contains (5):
- Calories: 34
- Protein: 2.2 grams
- Carbs: 6.8 grams
- Part of the carbs that is fiber: 2.5 grams
- Fat: 0.5 grams
- Niacin: 19% of the DV (Daily Value)
- Vitamin B5: 15% of the DV
- Vitamin B6: 15% of the DV
- Riboflavin: 13% of the DV
- Manganese: 12% of the DV
- Phosphorus: 11% of the DV
And some other vitamins and minerals in smaller amounts.
6. Maitake mushrooms
Maitake mushrooms, also known in a wide variety of names like hen-of-the-woods, ram’s head and sheep’s head, is the next weight loss mushroom option.
100 grams of raw maitake mushrooms contains (6):
- Calories: 37
- Protein: 1.9 grams
- Carbs: 6.8 grams
- Part of the carbs that is fiber: 2.7 grams
- Fat: 0.2 grams
- Niacin: 33% of the DV (Daily Value)
- Riboflavin: 14% of the DV
- Coper: 13% of the DV
- Thiamin: 10% of the DV
And some other vitamins and minerals in smaller amounts.
7. Cremini mushrooms
Cremini mushrooms is the term for brown, slightly older white mushrooms. This aging process slightly influences the nutritional content and thus weight loss.
100 grams of raw cremini mushrooms contains (7):
- Calories: 27
- Protein: 2.5 grams
- Carbs: 4.1 grams
- Part of the carbs that is fiber: 0.6 grams
- Fat: 0.1 grams
- Selenium: 37% of the DV (Daily Value)
- Riboflavin: 29% of the DV
- Copper: 25% of the DV
- Niacin: 19% of the DV
- Vitamin B5: 15% of the DV
- Potassium: 13% of the DV
- Phosphorus: 12% of the DV
And some other vitamins and minerals in smaller amounts.
8. Enoki mushrooms
Enoki mushrooms are a type of mushroom with a different look depending on whether they are cultivated or found in the wild. Enoki mushrooms are especially popular in the Japanese cuisine.
100 grams of raw enoki mushrooms contains (8):
- Calories: 44
- Protein: 2.6 grams
- Carbs: 7.7 grams
- Part of the carbs that is fiber: 2.7 grams
- Fat: 0.3 grams
- Niacin: 30% of the DV (Daily Value)
- Folate: 13% of the DV
- Thiamin: 12% of the DV
- Vitamin B5: 11% of the DV
- Phosphorus: 11% of the DV
- Potassium: 11% of the DV
- Riboflavin: 10% of the DV
And some other vitamins and minerals in smaller amounts.
9. Oyster mushrooms
Even the last option on this list, oyster mushrooms, are a great weight loss food option. Oyster mushrooms are the highest protein mushroom on this list.
100 grams of raw oyster mushrooms contains (12):
- Calories: 43
- Protein: 3.3 grams
- Carbs: 6.5 grams
- Part of the carbs that is fiber: 2.3 grams
- Fat: 0.4 grams
- Niacin: 25% of the DV (Daily Value)
- Riboflavin: 21% of the DV
- Vitamin B5: 13% of the DV
- Phosphorus: 12% of the DV
- Potassium: 12% of the DV
- Copper: 12% of the DV
And some other vitamins and minerals in smaller amounts.
