Raw vs Cooked White Mushrooms: Which Is Better For You?

In today’s article, we compare the nutritional value of raw and cooked white mushrooms.

White Mushrooms are an excellent source of vitamin B2 (Riboflavin), and vitamin B5 (Pantothenic acid).

They also contain a good amount of vitamin B3 (Niacin) and some vitamin B1 (Thiamine), vitamin B6 (Pyroxidine), and vitamin B9 (Folate).

Raw vs Cooked White Mushrooms Nutrition

Are cooked white mushrooms more nutritious? Let’s make an in-depth comparison of raw vs cooked white mushrooms and see.

This comparison will begin by examining raw and cooked white mushrooms’ caloric value and macronutrients and then delve deeper by analyzing their vitamin and mineral content.

First, let’s see how 100 grams of raw white mushrooms compare to 100 grams of cooked white mushrooms.

The second table compares 100 grams of raw white mushrooms and the caloric equivalent of cooked white mushrooms.

After cooking 100 grams of raw white mushrooms, you will get around 79 grams of cooked white mushrooms, and that comparison is shown in the second table.

How do macronutrients change after cooking 100 grams of raw white mushrooms?

So if you cook 100 grams of raw white mushrooms, you will get around 79 grams of cooked white mushrooms, and this table shows how macronutrient content changes after cooking.

Raw vs Cooked White Mushrooms Calories

Cooking foods doesn’t change their micronutrient quantity and availability. It also changes its weight because water is either evaporated or absorbed. By cooking, white mushrooms lose weight, so the amount of calories in 100 grams is higher in cooked white mushrooms.

Calories are probably the most important thing you should consider if you want to lose weight.

That said, here’s how raw and cooked white mushrooms compare for weight loss: Raw white mushrooms are slightly lower in calories, with 22 calories per 100 grams, compared to 28 calories per 100 grams of white mushrooms.

Protein Content in Raw White Mushrooms and Cooked White Mushrooms

Raw white mushrooms are higher in protein and have around 30% more protein than white mushrooms.

Raw white mushrooms offer 3.1 grams of protein per 100 grams, while white mushrooms offer 2.2 grams.

Carbohydrate Content in Raw White Mushrooms and Cooked White Mushrooms

In this section, we’ll examine the carbohydrate content in raw and cooked white mushrooms.

Continue reading to find out how raw and cooked white mushrooms compare regarding total carbs content, sugars, and dietary fiber.

Total Carbs

The total amount of carbs is around 38% higher in cooked white mushrooms than in raw white mushrooms.

They have 5.3 grams per 100 grams, compared to 3.3 grams in raw white mushrooms.

Sugars

Speaking of sugars in white mushrooms, raw white mushrooms contain less sugar than cooked, 15% precisely.

100 grams of raw white mushrooms contain 1.98 grams of sugar, while the same amount of cooked white mushrooms contains 2.34 grams.

Dietary Fiber

Finally, we will discuss the fiber content in raw and cooked white mushrooms.

Dietary fiber can help with weight management by making you feel fuller longer and help with digestion by promoting regular bowel movements and reducing constipation and diarrhea.

It can also lower the risk of heart disease by reducing cholesterol levels.

Additionally, it can help regulate blood sugar levels, which is beneficial for individuals with diabetes. Fiber also helps feed the beneficial bacteria in the gut that promote overall health.

If you are looking to increase your fiber intake, cooked white mushrooms are a better option for you.

They have 2.2 grams of fiber per 100 grams, while cooked white mushrooms provide 1 grams of fiber.

Fat Content in Raw White Mushrooms and Cooked White Mushrooms

Like other plant foods, white mushrooms are naturally cholesterol free and free of trans fats.

Here’s the total amount of fats in raw and cooked white mushrooms:

• Raw White Mushrooms: 0.3 grams per 100 grams
• Cooked White Mushrooms: 0.5 per 100 grams

Saturated Fat

Consuming too much saturated fat has been linked to an increased risk of heart disease, as it can raise LDL (bad) cholesterol levels in the blood.

However, not all saturated fats are created equal.

Some types of saturated fats, such as those found in coconut and palm oil, may affect cholesterol levels and heart health differently than others, such as those found in butter and cheese.

The American Heart Association recommends limiting their intake of saturated fats.

Additionally, replacing saturated fats with healthier fats, such as monounsaturated and polyunsaturated fats, found in foods such as avocados, nuts, and seeds.

When it comes to saturated fats, raw white mushrooms and cooked white mushrooms contain the same amount of saturated fats, 0.1 grams per 100 grams.

Raw White Mushrooms vs Cooked White Mushrooms Vitamins Content

In the following two sections, we will take a closer look at raw vs cooked white mushrooms’ vitamins and mineral contents.

As we mentioned before, 100 grams of raw white mushrooms weigh 79 grams after cooking, so our vitamins and minerals comparison will use these weights: 100 grams of raw white mushrooms or 117 grams of cooked white mushrooms.

Unfortunately, most vitamins are sensitive to heat and water.

Cooking can decrease the levels of certain vitamins, including both water-soluble vitamins like vitamin C and B vitamins, as well as fat-soluble vitamins such as A, D, E, and K.

Vitamins soluble in water will leach into the cooking water, while vitamins soluble in fat will leach into cooking oils.

Only two vitamins, K and B-3, or niacin, are stable enough to hold up well during cooking.

Raw white mushrooms are a better source of vitamin D, vitamin B1 (Thiamine), vitamin B2 (Riboflavin), vitamin B3 (Niacin), vitamin B6 (Pyroxidine), vitamin B9 (Folate), vitamin B12 (Cobalamin), and vitamin E.

However, cooked white mushrooms offer a higher amount of vitamin C, and vitamin B5 (Pantothenic acid).

Raw and cooked white mushrooms contain the same amount of vitamin A, and vitamin K.

In the following table, you can easily compare cooked vs raw white mushrooms’ vitamins content:

Raw White Mushrooms vs Cooked White Mushrooms Minerals Content

Most minerals in food, including calcium, phosphorus, magnesium, iron, zinc, iodine, selenium, copper, manganese, chromium, and sodium, are not reduced during cooking.

The exception is potassium, which can be lost in the cooking water.

You will get more phosphorus, potassium, and sodium by eating white mushrooms raw than cooked.

However, if your goal is to increase the intake of calcium, copper, iron, magnesium, manganese, selenium, and zinc, you should choose cooked over raw white mushrooms.

Finally, raw and cooked white mushrooms contain virtually the same amount of fluoride.

The table below compares mineral contents in raw and cooked white mushrooms, side by side.

The Bottom Line

The debate between raw or cooked white mushrooms has nutritional and culinary aspects to consider.

While raw white mushrooms provide many vitamins and minerals, cooking white mushrooms can increase the availability of many of these nutrients.

However, cooking white mushrooms can also result in the loss of some micronutrients, mostly water-soluble vitamins.

Both options can be a nutritious addition to a balanced diet, so it is recommended to incorporate both raw and cooked white mushrooms into your meals for maximum health benefits.

Ultimately, the decision between raw or cooked white mushrooms comes down to individual preferences and dietary goals.