Mushroom Benefits: Reasons to Include Them in Your Diet

According to Packer’s 2022 Fresh Trends report, four in 10 Americans say that they’ve bought mushrooms in the past year. Statista confirms that by 2023, Americans bought about 3 ½ pounds of mushrooms per capita. Based on its analysis of buying patterns from 2010 to 2023, it’s unlikely that this number has changed. However, there’s certainly room for growth in those numbers. If you’re not among those who are buying mushrooms regularly, then you may be missing out on some wonderful health benefits.

The Healthiest Mushroom to Add to Your Diet

Most nutritionists consider all edible mushrooms to have some level of health benefits because they usually contain vitamins, minerals, amino acids, fiber, and antioxidants. However, there are a few mushrooms that have the highest amounts of nutrients and so are considered to be the healthiest.

Oyster mushrooms have an oyster-like shape and a mild, meaty flavor that makes them easy to incorporate into different dishes. They’re considered to be one of the healthiest mushrooms because they have a low caloric and carbohydrate content while still being high in B vitamins such as niacin, pantothenic acid, folate, and choline, as well as minerals like potassium.

Additionally, these mushrooms are rich in antioxidants, such as the phenolic compounds gallic acid, p-coumaric acid, chlorogenic acid, and naringenin, and the amino acid ergothioneine. These all have cellular-protective properties. Oyster mushrooms also contain beta-glucan, a soluble fiber that may help support healthy blood sugar and blood lipid levels.

Also on the list are shitake mushrooms, which are sometimes called fragrant mushrooms. That’s because they have an earthy aroma combined with a meaty taste that many people incorporate into stews and stir-fries. These mushrooms pack a healthy punch because they contain nutrients such as choline, copper, selenium, and zinc. They also contain strong anti-inflammatory compounds.

Maitake mushrooms grow in fan-like clusters at the base of trees and are sometimes called the ‘hen of the woods’. They have a savory flavor and meaty texture that leads to their use in many dishes. When you eat these mushrooms, you’ll benefit from high doses of B vitamins such as folate, niacin, and riboflavin and minerals like copper, which are necessary for energy production, neurotransmitter synthesis, and red blood cell production.

Button mushrooms are the most commonly eaten, and that is likely because of their firm texture and meaty flavor. That’s not all there is to love about these mushrooms, though. They’re chock-full of vitamins, minerals, and fiber. Studies show that button mushrooms are high in selenium, a mineral required for the production of selenoproteins. These selenoproteins function as antioxidants, which are important for different functions. Certain types of button mushrooms can help boost levels of vitamin D, and studies even show that eating button mushrooms exposed to UV light can increase your blood levels of vitamin D to a similar degree as vitamin D supplements.

Lion’s mane gets its name from its appearance and has a taste that’s similar to seafood. These mushrooms earn a place on the list because of their adaptogenic properties. Adaptogens are substances that increase the body’s resistance to stress. Additionally, they protect the body from stress-related damage and help you to function well when you’re stressed.

8 Awesome Health Benefits of Mushrooms

1. They May Help to Keep Your Blood Pressure in Check

Mushrooms have a low sodium content, so when you use them to substitute other high-sodium ingredients in your meals, you’re doing your heart a favor. In fact, a cup of button mushrooms only has five milligrams of sodium. By comparison, three ounces of ground beef contains 67 milligrams of sodium.

2. They May Reduce Your Cancer Risk

According to several studies, adding just two medium-sized mushrooms or ⅛ cup to your diet may reduce your risk of cancer by up to 45 percent. This is because mushrooms are a great source of ergothioneine. This amino acid has antioxidant properties that slow or prevent cellular damage. While all mushrooms have ergothioneine, shitake, oyster, and maitake mushrooms have the highest quantities of this amino acid.

3. They May Lower Your Cholesterol

This is another benefit that comes from substituting mushrooms for different types of meat in your diet. Red meat, in particular, tends to be high in fat and cholesterol. However, shitake mushrooms take things a bit further as they’ve been found to have compounds that inhibit the production of cholesterol and block cholesterol from being absorbed. As a result, you can have a lower blood cholesterol level.

4. They May Boost Brain Health

In a recent study, participants had no mushrooms, a cup of mushrooms, and two cups of mushrooms weekly throughout the assessment. At the end of the study, those who had two cups of mushrooms had a 50 percent lower risk of developing the mild cognitive impairment that causes difficulties in memory and language. The mushrooms included in the study were button, shitake, and oyster.

5. They May Promote Bone Health

As mentioned previously, mushrooms are a great source of Vitamin D. This is excellent because Vitamin D is necessary for the efficient absorption of Calcium, and Calcium is essential to maintaining healthy bones. Three button, portabella, and cremini mushrooms provide the most Vitamin D when exposed to sunlight for 15 minutes. Interestingly, you can meet your daily recommended amount of Vitamin D with just a cup of maitake mushrooms.

6. They May Boost Gut Health

Mushrooms have polysaccharides that promote good gut health. These polysaccharides don’t get broken down during early digestion and so pass through the stomach to reach the colon. When there, they encourage the growth of beneficial bacteria. Good gut health doesn’t just help your digestion; it can have a positive effect on your immune system, brain, nervous system, and other bodily functions.

7. They May Promote a Healthy Immune System

Mushrooms contain macronutrients like selenium, Vitamin D, and Vitamin B6, which can be beneficial to the immune system. Selenium can prevent cell damage, while Vitamin D assists with cell growth and a reduction in inflammation. Vitamin B6 helps your body create red blood cells, proteins, and DNA.

8. They May Help With Weight Management

One cup of mushrooms can have up to 15 calories. With that in mind, eating mushrooms in place of certain meats can help you meet your weight management goals without sacrificing taste.

5 Mushroom Recipes You Need to Try

1. Mushroom Pasta

Servings: 4

Ingredients

Salt and freshly ground black pepper
12 ounces bucatini
4 tablespoons olive oil
1 pound mixed mushrooms, such as shiitake and oyster mushrooms, trimmed and thinly sliced
4 tablespoons unsalted butter
1 large shallot, minced
4 large garlic cloves, minced
⅓ cup heavy cream
3 tablespoons white miso paste
½ cup freshly grated Pecorino-Romano
2 scallions, thinly sliced on the bias

Method:

Fill a large pot with water and season generously with salt. Bring to a boil over medium-high heat. Add the bucatini and boil until the pasta is al dente, 8 to 10 minutes. Reserve 1 1/2 cups of pasta water, then drain well.
Meanwhile, heat 2 tablespoons of the olive oil in a large skillet over medium-high heat. Add half of the mushrooms and season with 1/4 teaspoon salt and several grinds of black pepper.
Cook, undisturbed, until the mushrooms start to turn golden brown on the underside, about 2 minutes. Stir the mushrooms and continue to cook until tender and golden all over, 2 to 4 minutes more. Transfer to a medium bowl. Repeat with the remaining 2 tablespoons of olive oil and the remaining mushrooms. Transfer to the same medium bowl and set aside.
Reduce the heat to medium and add the butter to the skillet. Once melted, add the shallot and cook until tender and translucent, about 2 minutes. Add the garlic and cook, stirring occasionally, until tender and fragrant, about 1 minute.
Whisk in the reserved 1 1/2 cups pasta water, heavy cream, miso and several grinds of black pepper until smooth and combined. Bring to a simmer, then reduce the heat to medium-low and cook, stirring occasionally, until thickened and reduced slightly, 4 to 5 minutes.
Stir in the pasta, mushrooms, and Pecorino-Romano until evenly combined. Taste and adjust the seasoning with salt and pepper. Transfer to a large serving bowl and top with the scallions.

2. Mushroom Shepherd’s Pie

Servings: 4

Ingredients

2 tablespoons extra-virgin olive oil
One 10-ounce box cremini mushrooms, quartered
½ cup brown lentils, rinsed and picked over
2 medium carrots (about 8 ounces), peeled and cut into 1/2-inch chunks
2 leeks, halved and sliced, white and light green parts only
2 tablespoons tomato paste
2 teaspoons fresh thyme leaves, chopped
1 ½ teaspoons ground coriander
1 teaspoon paprika
2 cloves garlic, finely chopped
Salt and freshly ground black pepper

Topping:

1 ¼ pounds Yukon gold potatoes, peeled and cut into 2-inch chunks
2 medium carrots (about 8 ounces), peeled and cut into 1/2-inch chunks
2 cloves garlic
Salt and freshly ground black pepper
⅓ cup whole milk
3 tablespoons unsalted butter
⅓ cup grated Parmesan (about 1 1/2 ounces)

Method:

For the filling: Heat a medium (10-inch) cast-iron skillet over medium-high heat with 1 tablespoon of the olive oil. When the oil is hot, scatter in the mushrooms and cook, tossing occasionally, until they begin to brown and release their juices, about 2 minutes. Reduce the heat to medium and add the remaining tablespoon of olive oil. Add the lentils, carrots, and leeks and stir to combine. Cook until the leeks begin to wilt, 1 to 2 minutes.
Make a space in the center of the pan with a wooden spoon and add the tomato paste, thyme, coriander, paprika, and garlic. Stir the tomato paste mixture and let it toast for 30 seconds or so, then stir it into the vegetables and lentils.
Add 3 1/2 cups of water and season with 1 teaspoon of salt and a few grinds of pepper. Bring to a simmer, cover and cook, stirring occasionally to make sure everything is cooking evenly, until the lentils are tender, 20 to 25 minutes. (The mixture should be thick but still saucy; if it’s too thin, increase the heat to reduce it for a minute or so, or if it’s too thick, add a splash of water.)
For the topping: Meanwhile, put the potatoes, carrots, and garlic cloves in a medium saucepan with lightly salted water to cover by about 1 inch. Bring to a simmer over medium and cook until the potatoes and carrots are completely tender when pierced with a knife, about 18 minutes.
Position an oven rack in the upper third of the oven and preheat the broiler.
Drain the potatoes, carrots, and garlic and return them to the pot. Add the milk, butter, 1/2 teaspoon salt, and a few grinds of pepper. Mash until mostly smooth. Stir in the Parmesan.
Spread the potato mixture over the lentil mixture, leaving a border around the edges. Broil until the edges are bubbly and the topping is browned, 1 to 3 minutes, depending on your broiler.

3. Mushroom Breakfast Casserole

Servings: 6-8

Ingredients

4 tablespoons unsalted butter, plus more for the baking dish
1 pound mixed wild mushrooms, finely chopped
2 garlic cloves, minced
1 large shallot, thinly sliced
2 tablespoons fresh thyme leaves
Salt and freshly ground black pepper
1 tablespoon sherry vinegar
4 ounces cream cheese, diced, softened to room temperature
8 ounces Gruyère, shredded (about 2 cups)
2 scallions, thinly sliced crosswise
10 large eggs
1 ¼ cups half-and-half
1 tablespoon plus 5 teaspoons Dijon mustard
10 small plain croissants

Method:

Melt the butter in a large skillet over medium heat. Add the mushrooms, garlic, shallots, thyme, 1 teaspoon salt, and several grinds of black pepper. Cook, stirring frequently, until the mushrooms are tender and browned in spots, about 5 minutes. Stir in the sherry vinegar and scrape up any brown bits from the bottom of the skillet. Transfer to a large bowl to cool slightly, 5 minutes.
Stir the cream cheese, 1 cup of the Gruyère, and half of the sliced scallions into the mushroom mixture.
Whisk together the eggs, half-and-half, 1 tablespoon of the Dijon, remaining scallions, 3/4 teaspoon salt and several grinds of black pepper in another large bowl until very smooth; set aside.
Lightly grease a 9-by-13-inch baking dish with butter. Cut the croissants in half lengthwise. Spread 1/2 teaspoon of Dijon on the inside of each croissant, top and bottom. Arrange the bottom halves of the croissants in the prepared baking dish. Divide the mushroom mixture between the croissant bottoms and then sandwich with the top halves; the croissants will be filled generously, and it’s ok if a few of the mushrooms spill over into the baking dish.
Pour the egg mixture over and around the croissants. Sprinkle the top of the croissants with the remaining 1 cup of Gruyère. Cover and refrigerate for at least 4 hours or preferably overnight.
When ready to bake, preheat the oven to 350 degrees F.
Cover the baking dish with foil and bake until the egg has puffed and nearly set, about 30 minutes. Uncover and bake until the eggs are completely set and the croissants are golden, about 15 minutes more. Let it sit for 5 minutes before serving.

4. Mushroom Risotto

Servings: 4-6

Ingredients

8 cups chicken broth, low sodium
3 tablespoons olive oil, divided
1 onion, diced, divided
2 garlic cloves, minced, divided
1 pound fresh portobello and crimini mushrooms, sliced
2 bay leaves
2 tablespoons fresh thyme, chopped
2 tablespoons fresh Italian parsley, chopped
2 tablespoons butter
Salt and pepper
1 tablespoon truffle oil
1-ounce dried porcini mushrooms, wiped of grit
2 cups Arborio rice
½ cup dry white wine
½ cup fresh Parmesan cheese, grated
Fresh Italian parsley, for garnish

Method:

Heat the chicken broth in a medium saucepan and keep warm over low heat.
Heat 1 tablespoon of oil in a large skillet over medium heat. Add 1/2 onion and 1 clove garlic, cook, stirring, until translucent, about 5 minutes. Add the fresh mushrooms, herbs, and butter. Saute for 3 to 5 minutes until lightly browned, season with salt and pepper. Drizzle in truffle oil, then add the dried porcini mushrooms, which were reconstituted in 1 cup of warm chicken broth. Season again with salt and fresh cracked pepper. Saute 1 minute, then remove from heat and set aside.
Coat a saucepan with the remaining 2 tablespoons of oil. Saute the remaining 1/2 onion and garlic clove. Add the rice and stir quickly until it is well-coated and opaque, 1 minute. This step cooks the starchy coating and prevents the grains from sticking. Stir in the wine and cook until it is nearly all evaporated.
Now, with a ladle, add 1 cup of the warm broth and cook, stirring, until the rice has absorbed the liquid. Add the remaining broth, 1 cup at a time. Continue to cook and stir, allowing the rice to absorb each addition of broth before adding more. The risotto should be slightly firm and creamy, not mushy. Transfer the mushrooms to the rice mixture. Stir in Parmesan cheese, cook briefly until melted. Top with a drizzle of truffle oil and chopped parsley before serving.

5. Mushroom Steaks

Servings: 4

Ingredients

1 pound king trumpet mushrooms
½ cup olive oil
⅓ cup balsamic vinegar
1 tablespoon soy sauce
1 teaspoon fresh thyme leaves, chopped
3 cloves garlic, grated
1 teaspoon brown sugar
2 teaspoons chili garlic paste

Wine Sauce:

1 tablespoon olive oil
1 medium shallot, sliced
2 cloves garlic, minced
3 sprigs fresh thyme
¾ cup red wine
½ cup vegetable broth
1 teaspoon brown sugar
3 tablespoons cold unsalted butter, cubed
1 to 2 teaspoons lemon juice
1 tablespoon chives, chopped, plus more for serving
Salt and freshly ground black pepper
2 tablespoons unsalted butter

Method:

For the mushrooms: Slice the mushrooms in half lengthwise. On the flat side, carefully score each mushroom with a paring knife one way and then the other, creating a diamond crosshatch pattern without cutting through the mushrooms. Stir together the olive oil, balsamic, soy sauce, thyme, garlic, brown sugar and chili garlic paste in a large bowl. Toss the mushrooms in the marinade and set aside.
For the wine sauce: Heat the oil over medium heat in a small saucepan. Add the shallot and cook, stirring, until softened, 2 to 3 minutes. Add the garlic and thyme sprigs and cook until fragrant, about 1 minute more. Add the wine, broth, and brown sugar. Increase the heat to medium-high and let reduce until about 1/3 cup liquid remains in the pan, about 10 minutes.
Reduce the heat to low, add the butter and swirl it into the sauce until just melted; remove from the heat and add the lemon juice and the 1 tablespoon chopped chives. Season with salt and pepper. Discard the thyme sprigs.
Add the 2 tablespoons of butter to a large skillet and place over medium-high heat. Once melted and the pan is hot, add half the mushrooms, crosshatch-side down. Cook, untouched, until the mushrooms are deeply browned on the bottom, 2 to 3 minutes. Flip and cook on the second side until browned and the mushrooms just become tender, 2 to 3 minutes more. Repeat with the remaining mushrooms.
Sprinkle the mushrooms with salt and pepper. Pour half of the sauce over the bottom of a serving platter. Top with the mushrooms, scored-side up, and drizzle with the remaining sauce. Sprinkle with more chopped chives.

While researchers need to learn more about mushrooms, there are enough studies to show that eating mushrooms can positively impact your health. Of course, if you have any concerns, it’s a good idea to talk to your doctor. Once you get the go-ahead, you can choose a few of the healthiest ones and add them to your diet.

By Karen Heslop | Published August 4, 2025