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- Cooking mushrooms cuts down on agaritine a lot. This compound is found in raw types and might cause cancer.
- Heat helps your body use more of the good things in mushrooms, like antioxidants called ergothioneine and polyphenols.
- Microwaving and grilling keep more nutrients in mushrooms than boiling or frying.
- Raw mushrooms have chitin and things that stop enzymes. This makes them harder to digest and your body takes in fewer nutrients.
- You can only eat some types of mushrooms raw safely. Others have toxins unless you cook them right.
People use mushrooms everywhere. They like the umami flavor, how you can use them in many ways, and that they have good nutrients. But people argue if it's better to eat mushrooms raw or cooked. So what is the truth? Let's look at the good things and bad things about eating them raw or not, and how to get the most from them.
Can You Really Eat Raw Mushrooms?
Yes, you can eat many common mushrooms raw. This includes white buttons, creminis (also called baby bellas), and even portobellos. They are firm and taste earthy. This makes them a good thing to add to salads, cold dishes, and dips. Some people like the crunch when they slice raw mushrooms thin over greens or dishes like carpaccio.
But just because you can eat some mushrooms raw doesn't mean it's always the best thing for your health or safety. This is true if you eat a lot of them or eat them often. The taste might be light and fresh, but your body might not get all the nutrients in those mushrooms. And there are natural things in raw mushrooms we need to look at closely.
The Case for Cooking: Understanding Agaritine and Other Toxins
One main worry about raw mushrooms is a natural thing called agaritine. It's a hydrazine compound mostly found in the Agaricus group. This includes mushrooms you know, like white buttons, portobellos, and creminis.
Studies show agaritine might cause cancer. This means it could change cells in a way that leads to cancer over time. The amount in mushrooms is pretty low, and eating a raw one now and then probably won't harm most healthy people. But if you eat mushrooms often, how much you take in over time matters.
The good news is, cooking greatly cuts down the amount of agaritine—and similar compounds—in mushrooms. Heat helps break these bad things apart. This takes away much of the possible harm. Boiling, sautéing, or even just microwaving mushrooms can lower agaritine by 50% or more. This makes them much safer to eat often.
And wild mushrooms or types you don't usually see might have other toxins that are bad if you eat them raw. Always check that the mushroom type is safe and that you cook it the right way.
What Nutrients Do Mushrooms Offer?
People often say mushrooms are vegetables. But they are actually their own kind of living thing: fungi. They are sort of like plants. They have nutrients people often don't think about.
Here is what is in one cup (about 96g) of raw, sliced white mushrooms. This is based on info from the USDA.
- Calories: 15
- Protein: 2 grams
- Fat: 0 grams
- Carbohydrates: 2 grams (including 1 gram fiber)
- Sugar: Negligible
- Cholesterol: 0 mg
But the really good stuff is in their small amounts of vitamins and other good plant compounds
- B Vitamins: Riboflavin (B2), niacin (B3), and pantothenic acid (B5) help turn food into energy. They also help your brain work.
- Minerals: They have a lot of selenium. This is an antioxidant that protects your cells from damage. They also have potassium, which is important for your heart and muscles.
- Ergothioneine: This is a strong antioxidant. It also helps with swelling. It's a type of amino acid only found in fungi. You don't usually find it in vegetables.
- Beta-Glucans: These are types of fiber. They might help your body fight sickness.
- Polyphenols: These are compounds that fight damage in your body. They might also lower your chance of long-term sickness.
All of this makes mushrooms a good thing to add to any diet. This is especially true for people who want to get important nutrients from plants.
How Cooking Affects Mushroom Nutrition
Some people think cooking vegetables always takes away their nutrients. But with mushrooms, it's not so simple.
Heat Helps With Some Nutrients
Cooking mushrooms helps your body use more of the good compounds in them. Specifically, heat breaks down the tough walls around mushroom cells. These walls are mostly made of chitin. Human bodies can't really break down chitin well on their own. Once the walls are broken, your body can get to:
- Ergothioneine
- Polyphenols
- Niacin and other B vitamins
Cooking mushrooms, especially with dry heat, helps your body use these antioxidants better.
Cooking Might Cut Some Nutrients
Like most vegetables, mushrooms lose some nutrients that dissolve in water. This includes:
- Vitamin C
- Some B vitamins
But they don't lose much if you cook them with little water, like grilling or microwaving. Don't boil them or steam them too much. This stops too many nutrients from going into the water.
A study from 2015 pointed out that microwaving and grilling are the best ways to keep antioxidants.
Grilling, Roasting & Sautéing: Ways to Cook That Keep Nutrients and Add Flavor
Cooking with dry heat helps mushrooms keep their nutrients. It also makes their flavors and textures better. Here are some popular ways
Microwaving
- Keeps the most antioxidants
- Needs no extra fat
- Good for fast meals
Grilling
- Makes natural sugars brown
- Keeps the texture and nutrients
- Great for portobello burgers or kebabs
Sautéing
- Adds healthy fats. This helps your body take in vitamins that need fat.
- Mix with olive oil, garlic, and herbs for more flavor and nutrients.
Good ways to cook
- Cook on medium heat. This stops important compounds from burning.
- Don't use too much oil or breading. This keeps the dishes light.
- Eat them with things that help your body soak up nutrients, like healthy fats (olive oil, avocado oil).
Try cutting mushrooms thin and cooking them in a dry pan. Cook them until they let out water and then soak it back up. This makes the flavor stronger and keeps a lot of nutrients in them.
What Happens Nutritionally When You Eat Mushrooms Raw?
Raw mushrooms are crisp and fresh. They might keep some compounds that are sensitive to heat, like vitamin C. But there are several nutritional downsides to eating raw mushrooms
Chitin Barrier
The walls around mushroom cells are mostly made of chitin. This is a fiber also found in things like crab shells. People don't have the tools (enzymes) to break down chitin completely. This might make it harder for your body to get nutrients. It can also upset your stomach a little if you eat too much.
Things That Stop Enzymes & Mild Toxins
Raw mushrooms also have things that stop enzymes from working. And they have compounds like agaritine. These natural chemicals can mess with digestion. They might also lead to health risks over time if you eat a lot without cooking them.
Taking In Nutrients
Eating raw mushrooms sometimes isn't really dangerous. But your body might not get all the nutrients in them without some help from heat. Cooking cuts down on toxins. And then, it helps your body take in the good compounds better. So, you end up getting more overall nutrients from cooked mushrooms.
Are All Mushroom Varieties Safe to Eat Raw?
Not all mushrooms are the same. And not all are safe to eat raw. Whether they are safe depends on how many toxins they might have and how easy they are to digest.
| Mushroom Type | Raw Safety | Notes |
|---|---|---|
| White Button | Okay in small amounts | Has agaritine but is mostly safe |
| Cremini (Baby Bella) | Same as white button | Tastes stronger, risks are about the same |
| Portobello | Don't eat raw | Has high levels of hydrazine compounds |
| Shiitake | Best cooked | Can cause itchy skin if raw |
| Oyster | Cook them | They are tough raw and taste better cooked |
| Enoki | Taste okay raw, but best cooked | Might have bacteria from soil |
| Wild Types | Never raw | You could get poisoned or get parasites if not treated |
Don't try wild mushrooms unless you know a lot about them. Some mushrooms look like poisonous ones but are not.
Debunking the Myth: “Never Wash Mushrooms”
There is a cooking myth that just won't go away: “Washing mushrooms ruins them.” The truth is, mushrooms are more than 90% water. Rinsing them fast doesn't change their taste or texture much.
Mushrooms only take in about 2% of their weight in water if you wash them fast. So go ahead and wash them!
How to clean
- Wash mushrooms under cool water right before you use them.
- Dry them with a clean cloth or paper towel.
- Use a soft brush for wild types.
- Don't leave them sitting in water for a long time.
You can keep your mushrooms clean and tasty easily.
Tips for Proper Mushroom Storage
To keep mushrooms fresh and tasty, you need to control wetness and let air move.
Wet Means They Go Bad
If you keep mushrooms in sealed containers or plastic bags, they will get slimy fast and you won't be able to use them. Water trapped inside helps bad germs grow.
Store Them Well
- Use a paper bag. This lets air move and soaks up extra wetness.
- Don't wash them until right before you cook them.
- Keep them in the fridge's vegetable drawer for up to 5 to 7 days.
Freezing Mushrooms
It's not good to freeze raw mushrooms. They get rubbery and lose taste. To freeze them the right way
- Cook mushrooms first, like sautéing or roasting.
- Let them get cool all the way.
- Put them in bags or containers that seal well for the freezer.
Then they are ready to use later in things like stir-fries or casseroles.
Highlight for Grow-Your-Own Enthusiasts
If you are growing your own mushrooms with kits like Zombie Mushrooms, you might want to pick them and try them raw. But here is why cooking them is still the best idea
- Cuts down on any compounds that might be bad for you, even in mushrooms you grow at home.
- Makes the flavor better. This is true for mushrooms like oyster, lion’s mane, or shiitake.
- Helps your body take in more nutrients. This lets you get all the good from what you grew.
Just because mushrooms are fresh from your kit doesn't mean they are best raw. Cooking them quickly by roasting, sautéing, or grilling makes what you grew a tasty, healthy treat.
So, Are Mushrooms Better for You Raw or Cooked?
The short answer is, while raw mushrooms are okay in some ways, cooked mushrooms are better for your health and getting nutrients. Cooking helps your body use more antioxidants. It cuts down on natural toxins like agaritine. It makes them easier to digest. And it changes the flavor to something richer and more complex for cooking.
If you grill them, mix them into pasta, or cook them like a steak, mushrooms are best with some heat.
