- Jan 17, 2018 -
Although mushrooms are treated like a vegetable for nutrition purposes, they are actually a type of fungus. Canned mushrooms can make a nutritious substitute for fresh mushrooms, although like many canned foods they are quite high in sodium, with 663 milligrams per cup, or 29 percent of the recommended daily limit for sodium for healthy individuals.
A 1-cup serving of canned mushrooms contains 39 calories, 3 grams of protein, 0.5 gram of fat and 8 grams of carbohydrate, including 4 grams of fiber. This is 16 percent of the daily value for fiber, which limits your risk for constipation, diverticulitis and heart disease and helps keep you feeling full so you eat less.
Canned mushrooms are a good source of B vitamins, with each 1-cup serving providing you with 2.5 milligrams of niacin, or 12 percent of the DV; 0.1 milligram thiamine, or 9 percent of the DV; 0.1 milligrams of vitamin B-6 and 19 milligrams of folate, or 5 percent of the DV for each of these nutrients. The B vitamins are important for turning the food you eat into energy, nervous system function and keeping your skin, eyes, hair and liver healthy.
Each serving of canned mushrooms provides you with 103 milligrams of phosphorus, or 10 percent of the DV; 1.2 milligrams of iron and 1.1 milligrams of zinc, or 7 percent of the DV; and 23 milligrams of magnesium and 201 milligrams of potassium, or 6 percent of the DV for these nutrients. Phosphorus is important for producing DNA, repairing tissues and proper kidney function. Iron is needed for forming red blood cells to carry oxygen throughout your body, zinc is used for proper immune function and the senses of smell and taste and magnesium is essential for strong bones and nerve and muscle function. Potassium helps minimize the effects of sodium to keep your blood pressure levels in the healthy range and ensures proper digestive and muscle function.
You can easily increase the nutrient content of many dishes by adding canned mushrooms. Drain them and rinse them before use to limit the sodium content, then add them to soups, pasta sauce, casseroles, omelets and quiches. Top off burgers with mushrooms and cheese, or use canned mushrooms to cut back on the amount of meat you use in meatloaf and meat sauces.