Nutritional value

Mushrooms are considered to be very healthy. They are not only low in calories, they also contain lots of fibre and they are an important source of key vitamins and minerals. Mushrooms are often chosen as a vegetarian substitute for meat because they are an important source of protein. They contain more than twice the amount of protein than other vegetables. They are often used in diets because they help you feeling full. But there is more. When it comes to health and healthy eating, the mushroom is no less than a small miracle. Therefore, mushrooms are considered the 15th superfood!

Mushrooms are considered the 15th superfood!

Mushrooms and vitamins

Mushrooms contain many essential vitamins, such as vitamin B, C and D. Vitamin B is good for a healthy skin and helps to prevent heart disease. Furthermore, vitamins B2 and B3 are contributing in maintaining red blood cells and a healthy nerve function. Vitamin D, associated with strong teeth and bones, turns out to do much more for our bodies: it’s important for cell division and strengthens the immune system. Mushrooms are the only non-animal source of this vitamin, which is very unique and of course good news for vegetarians! Mushrooms naturally contain vitamin D but this is increased when mushrooms are exposed to sunlight. Read more about vitamin D in mushrooms.

The combination of factors make mushrooms excellent sources of nutrition, but without the calories. On average, mushrooms contain about 25 kcal per 100 gram (fresh), which is on par with capsicum, carrot, cauliflower and broccoli.
Prof. Dr. Fred Brouns, Health Food Innovation, advisor Scelta Mushrooms

Mushrooms and minerals

Furthermore, mushrooms contain many essential minerals, such as iron, phosphor, copper, potassium and selenium. Potassium is an important mineral that aids in the maintenance of fluid, which helps to control blood pressure. Phosphorus , in combination with calcium, forms the structure of our teeth and bones. Selenium is a powerful antioxidant that protects the cells from damage that might lead to heart disease and some cancers. Selenium is hardly ever found in vegetables. Mushrooms are one of the richest, natural sources of selenium. One single portion of mushrooms can provide a quarter of the daily needs of selenium.

Nutritional value - raw white button mushroom

*Reference intake of an average adult, 14-70 years old. Source:

Voedingscentrum Nederland

Share!