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Written by WebMD Editorial Contributor, Janie McQueenMedically Reviewed by Shruthi N, MD on December 17, 2025

What Are Mushrooms?
What Are the Types of Mushrooms?
Mushroom Benefits
Are Mushrooms Safe to Eat?
Disadvantages of Eating Mushrooms
Mushroom Nutrition
How to Prepare Mushrooms
How to Make Canned Mushrooms
Mushroom Foraging
Takeaways
Mushroom Benefits FAQs

9 min read

What Are Mushrooms?

Although considered a vegetable sometimes, mushrooms are a type of fungus. In a way, mushrooms are like the fruit of a plant. Instead of producing seeds, the mushroom fungus releases millions of microscopic spores that form under the mushroom’s cap. They can grow above ground, on top of the soil, or on the surface of a food source.

Mushrooms are native to North America and Europe and are known for their delicate flavor and meaty texture. They make for an excellent addition to your diet, adding a great taste to many different recipes.

“Mushrooms offer a wide range of health benefits thanks to their rich nutrient profile and unique bioactive compounds,” says Sarah Simental, MS, a registered dietitian based in Los Angeles. Naturally low in calories, mushrooms are packed with B vitamins, selenium, potassium, and copper — nutrients that help your body make energy, keep your nerves working, and protect it from damage.

“Mushrooms are also one of the best dietary sources of antioxidants such as ergothioneine and glutathione, which help reduce oxidative stress and may play a role in healthy aging,” Simental says. “Their fiber and beta-glucans support gut and immune health, while their savory umami flavor can make meals more satisfying, which may help with appetite control and healthy weight management.”

Mushrooms are widely known for their great taste and amazing health benefits. Packed with a ton of essential vitamins and minerals, they make for an excellent addition to your diet, adding flavor to many different recipes. (Photo credit: RooM / Getty Images)

What Are the Types of Mushrooms?

There are more than a million estimated species of fungi. Mushrooms grow in a variety of colors and sizes. Edible mushrooms make up only a small fraction of fungi.

Popular in kitchens around the world, cremini mushrooms are one of the most widely used mushroom varieties for eating. They also happen to be an excellent source of zinc, which is an important nutrient for the immune system and is also needed for ensuring optimal growth in infants and children.

Other types of edible mushrooms include:

Portobello
Porcini
Shiitake
Oyster
Chanterelle
Enoki
Morel

Truffles. Generally considered to be mushrooms, truffles are also a type of fungus. But they differ from other mushrooms in how they look and grow. Truffles don't have stems like other mushrooms and are brown with a bumpy texture. Also, they grow underground attached to the roots of trees.

Truffles have a stronger taste and smell than other mushrooms and only grow for a few months during the year, whereas many mushrooms grow year-round.

Mushroom Benefits

Despite being such a low-calorie food, mushrooms pack a nutritional punch. Different types of mushrooms can offer their own health benefits, too, Simental says.

“Oyster, enoki, and portobello mushrooms are nutrient-dense and versatile in cooking,” she says. “Even the common white button mushroom provides many of these same benefits, making all mushrooms a nutritious addition to a balanced diet.” For maximum nutrient absorption, she suggests trying a mix of varieties, cooking them lightly to preserve vitamins while enhancing digestibility.

Researchers have found several other excellent reasons for adding mushrooms to your diet, such as:

Lower blood pressure

Mushrooms are a rich source of potassium, a nutrient known for lowering the bad effects of sodium on your body. Potassium also lessens the tension in blood vessels, potentially helping lower blood pressure. Also, mushrooms have a low level of sodium, so using them in recipes that call for saltier ingredients can lower your sodium intake, which in turn helps with blood pressure control.

Boost immune system

The anti-inflammatory effect of mushrooms has been shown to greatly improve the immune system. Mushrooms contain high amounts of selenium, vitamin D, and vitamin B6. Selenium can help prevent cell damage in our bodies, vitamin D helps with cell growth, and vitamin B6 helps our bodies form red blood cells. All of these nutrients in mushrooms help to maintain a healthy immune system.

Shiitake and maitake are often highlighted for their immune-supporting properties.

Lose weight

Long- and short-term studies have found that mushrooms, in combination with exercise and other lifestyle changes, can have an important impact on weight loss. It is thought that theantioxidants in mushrooms may increase cells’ defense systems, thus improving anti-inflammatory actions and protecting against obesity-related hypertension.

It’s key to remember mushrooms can’t help with weight loss alone, Simental points out. “However, mushrooms can support weight loss, but not because they ‘burn fat’ or speed up metabolism. Instead, they help in more practical ways.”

For example, because mushrooms are very low in calories yet high in fiber and water, they’re naturally filling. Their rich, savory umami flavor also makes meals taste more satisfying, so you may feel fuller with fewer calories.

Mushrooms for brain health

The B vitamins and antioxidants in mushrooms can boost neurotransmitter function — that is, they can improve your body's ability to carry chemical messages from your nerve cells to other nerve, gland, or muscle cells. Adding two cups of mushrooms to your weekly diet can lessen the risk of having cognitive impairment by half, studies show.

Vitamin D in mushrooms

Some mushrooms exposed to ultraviolet (UV) light are a good source of vitamin D, an important nutrient for bone and immune health. They stand out in the produce section for being one of the few foods that have the vitamin.

Some mushrooms have more ergosterol, a plant sterol, which converts to high levels of vitamin D under controlled conditions. A serving of portabella mushrooms (the equivalent of one) or a serving of white button mushrooms (four or five) exposed to UV light can have up to 400 IU of vitamin D — which makes for most of the recommended daily allowance of 600 IU for people aged 1 to 70. The RDA for people over 70 is 800 IU.

Mushroom benefits for women

Eating a higher amount of mushrooms has been linked to a lower risk of breast cancer. (Though men can have breast cancer, it’s relatively rare.) Studies show that eating a diet rich in fruits and vegetables can cut your risk of chronic diseases. Mushrooms lead the pack, though. Eating mushrooms — 18 grams a day, as opposed to 0 grams a day — can lead to a 45% lower risk of total cancer.

Mushroom benefits for men

One study found that men who eat mushrooms regularly might be less likely to have prostate cancer. Researchers found that over time, men who ate mushrooms up to a couple of times a week, about 3 ounces per serving, had an 8% lower risk of prostate cancer than those who didn’t eat mushrooms. Men who ate them more often, at least three times a week, had a 17% lower risk. The data held despite the other dietary habits of men.

Are Mushrooms Safe to Eat?

“Most mushrooms you buy at the grocery store or get from a reputable supplier at your local farmers market are perfectly safe to eat,” says Simental. “Common edible varieties like white button, cremini, portobello, shiitake, and oyster mushrooms are cultivated specifically for consumption and don’t carry harmful toxins. Many specialty or ‘fancy’ mushrooms, such as maitake, enoki, lion’s mane, and morels, are also grown safely indoors under controlled conditions, which helps ensure they’re safe and free from contaminants.”

To be super safe, always wash mushrooms before eating, store them in a cool, dry place, and cook them thoroughly, Simental advises. “This improves digestibility and reduces the risk of foodborne illness.”

And when in doubt, throw it out. “Never take a chance with a mushroom you aren’t 100% sure is safe,” she says.

Mushrooms sold as supplements or powders from trusted brands are generally safe as well, but it’s important to follow dosage instructions, Simental notes.

Disadvantages of Eating Mushrooms

Many wild mushrooms are highly toxic and can cause severe illness or even be deadly if misidentified. Unless you’re an expert in mushroom identification, it’s safest to avoid foraging for wild mushrooms altogether.

“Even some edible mushrooms can cause digestive upset in certain people, especially if eaten in large amounts or raw,” Simental says. “People with mushroom allergies should avoid all mushrooms, and anyone taking medications that affect the immune system or blood clotting should consult a health care provider before consuming large amounts of medicinal or functional mushrooms like reishi or lion’s mane.”

Mushroom Nutrition

Mushrooms are a rich, low-calorie source of fiber, protein, and antioxidants. They may also help to lessen the risk for serious health conditions, such as Alzheimer’s, heart disease, cancer, and diabetes.

They’re also great sources of:

Selenium
Copper
Thiamin
Magnesium
Phosphorus

Nutrients per serving

One cup of whole cremini mushrooms contains:

Calories: 15
Protein: 2.2 grams
Fat: 0.1 grams
Carbohydrates: 3.7 grams
Fiber: 0.5 grams
Sugar: 1.5 grams

Portion sizes

One cup of chopped mushrooms is considered the typical serving size. Thanks to their umami taste, mushrooms can be used as a substitute for meat in many dishes.

How to Prepare Mushrooms

Mushrooms are almost always readily available in the produce section of any grocery or health food store. They are also easy to grow at home.

You can eat cremini mushrooms raw or cooked, sliced or unsliced. They can be simmered in a pot of water for about five minutes until soft, or sautéed in a hot skillet. When sautéing, cook the mushrooms in a pan with olive oil on medium heat for about eight minutes, stirring frequently until they brown at the edges.

Chopped mushrooms can be sprinkled raw over your meals to add a little more texture and flavor. Just make sure to wash them thoroughly first.

Here are some popular ways to add more mushrooms to your diet:

Add mushrooms as an ingredient in homemade pizza.
Sprinkle chopped cremini mushrooms on salads.
Cook mushrooms with garlic and butter for a tasty side dish.
Add them to pasta sauce.
Mix mushrooms into cooked beef, chicken, or turkey.
Make cream of mushroom soup.
Add them to a stir-fry with other vegetables.
Eat mushrooms with eggs in the morning.

How to Make Canned Mushrooms

Producers make canned mushrooms by slicing fresh mushrooms and packing the pieces in brine. Next, they seal the cans and send them through a pressure canning process.

Canned mushrooms contain the same ingredients as fresh mushrooms. However, they can have a lot of sodium because of the salty brine that is used to can them. It’s a good idea to check the label and rinse them before using them if you’re watching your sodium intake.

Mushroom Foraging

Mushroom foraging is another term for searching for wild mushrooms. Those who are interested in foraging may enjoy it for a few reasons, including:

Studying. Mushroom foraging involves studying and correctly spotting specific mushrooms. Many edible mushrooms look the same as those that can be deadly if eaten. Hence, learning to hunt for and distinguish between a variety of mushrooms can be tough and take many years to master. Skilled mushroom foragers can identify species and understand habitats, among other abilities.

Cooking. It’s generally not recommended to source mushrooms from the wild, as many mushroom varieties are poisonous and hard to distinguish from edible varieties. However, some foragers look for mushrooms for cooking. Picking mushrooms from cleaner environments, separating them by species, and collecting them in a mesh bag rather than a plastic bag — these are considered some important rules to follow when choosing the right mushrooms for cooking. Skilled foragers may even become certified to sell mushrooms to local restaurants.

Takeaways

Mushrooms are packed with vitamins, minerals, antioxidants, and fiber that support everything from energy and immunity to brain health and healthy aging.

Whether they are common white buttons, creminis, shiitake, or portobellos, mushrooms can help support your immune system, heart health, weight control, and even lower cancer risk when eaten regularly.

Mushrooms are easy, versatile, and safe to add to everyday meals — as long as they come from trusted sources. They can be cooked in countless ways, used as a meat substitute, and enjoyed often, but wild mushrooms should be avoided unless they can be identified by an expert.

Mushroom Benefits FAQs

Are white mushrooms good for you?

Some 90% of mushrooms eaten in the U.S. are white button mushrooms. Scientists noted in one study that white button mushrooms may boost the activity of key cells in your immune system.

What is the healthiest way to eat mushrooms?

Fresh mushrooms tend to have slightly higher levels of certain nutrients that can degrade during the canning process. “That said, both fresh and canned mushrooms can be part of a healthy diet,” Simental says. “If fresh mushrooms aren’t available or convenient, canned mushrooms are still a nutritious choice that can be used in soups, stir-fries, pasta dishes, and more.”

Are mushrooms good to eat every day?

Eating as few as two medium mushrooms daily is a healthy habit that can lower your risk of cancer by as much as 45%. Enjoying mushrooms in meals several times a week — about one to two cups — can have the same effect.

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