Mushrooms are fascinating fungi that have been valued for both culinary and medicinal purposes for thousands of years. There are thousands of varieties of mushrooms, many of which have unique appearances, flavors, and health benefits. Here we will explore 10 of the most popular edible mushroom varieties.
1. White Button Mushroom
The white button mushroom, or Agaricus bisporus, is the most commonly consumed mushroom in the United States. These mushrooms have small, round white caps and short stems. They have a mild, earthy flavor that works well in a variety of dishes. White button mushrooms contain B vitamins like riboflavin and niacin, as well as the antioxidants ergothioneine and selenium. They are low in calories and fat and contain some fiber.
2. Cremini Mushroom
Cremini mushrooms, also known by their French name Brown mushrooms, are a variety of Agaricus bisporus. They are essentially just more mature white button mushrooms with slightly browner caps. They have an earthier, deeper flavor than white buttons. Cremini contain all the same nutrients and health benefits as white buttons but with higher levels thanks to their maturity. They have a meaty texture that stands up well in cooked dishes.
3. Portobello Mushroom
Portobello mushrooms are the fully mature version of the Agaricus bisporus. They have very large tan caps up to 6 inches across and open gills on the underside. Portobellos have a dense, meaty texture and a savory umami flavor. Grilling portobello caps brings out their rich, complex flavor. These mushrooms are great sources of potassium, copper, B vitamins and selenium. The selenium in particular may help prevent cancer and heart disease.
4. Shiitake Mushroom
Shiitake mushrooms are edible mushrooms native to East Asia. They have brown, slightly curved caps on top of tender white stems. Shiitakes have a woodsy, earthy flavor that adds depth to stir-fries, soups and other dishes. These mushrooms have impressive health benefits thanks to unique compounds like lentinan, eritadenine and polysaccharide-K. Studies show these compounds can boost immune function, fight cancer cells and lower cholesterol.
5. Oyster Mushroom
Oyster mushrooms are among the most commonly cultivated edible mushrooms. They grow in clusters on logs or sawdust and have delicate, fan-shaped caps. The flavor of oyster mushrooms can range from mild to meaty, with subtle hints of anise or licorice. Oyster mushrooms offer anti-inflammatory effects thanks to their beta-glucan content. They are also excellent sources of B vitamins like folate and niacin. Their high potassium levels make them a great choice for heart health.
6. Enoki Mushroom
Enoki mushrooms, also called enokitake, are long and thin mushrooms native to East Asia. They have very small caps and long, spindly stems. Raw enoki mushrooms have a mild, fruity taste, while cooked enoki have more umami flavor. These mushrooms are low in calories and high in fiber. Enoki are rich sources of niacin, riboflavin, pantothenic acid and copper. Research suggests the antioxidants in enoki mushrooms can reduce inflammation and fight obesity.
7. Porcini Mushroom
Porcini mushrooms, also known as King boletes, are wildly popular mushrooms native to the Mediterranean. These mushrooms have reddish-brown, round caps that can grow over 10 inches wide. Porcini have a smooth, meaty texture and woodsy, nutty flavor. Dried porcini mushrooms are popular in Italian cuisine and add concentrated umami flavor. Porcini contain the antioxidant ergothioneine, which can help reduce oxidative stress and inflammation in the body.
8. Lion’s Mane Mushroom
The Lion’s Mane mushroom has shaggy, dangling spines reminiscent of a lion’s mane hair. This unique mushroom can be sauteed and has a seafood-like flavor often compared to crab or lobster. Lion’s Mane is rich in beta-glucans that stimulate the immune system and may help prevent cancer growth. It also contains the neurotransmitter compounds hericenones and erinacines that can boost nerve growth factor in the brain.
9. Maitake Mushroom
Maitake mushrooms, also called Hen-of-the-Woods, are native to northeastern Japan. They form large, flower-like clusters at the base of trees and have hundreds of overlapping fronds with wavy edges. These mushrooms have an earthy, woody aroma and tender texture. Maitake provide polysaccharides that help activate immune cells like macrophages and T-cells. Research shows maitake extracts can inhibit cancer cell growth and trigger cancer cell death.
10. Chanterelle Mushroom
Chanterelle mushrooms have smooth, vase-shaped golden caps. They have a fruity, peppery taste and aroma. Chanterelles contain substantial amounts of vitamin D, unlike most other mushrooms. Vitamin D deficiency is associated with diseases like cancer, heart disease and diabetes, so chanterelles can help boost vitamin D status. These mushrooms also provide copper, potassium and antioxidant carotenoids like beta-carotene.
Nutrition Comparison
Here is a nutrition comparison of the 10 types of mushrooms:
| Mushroom | Calories | Protein | Fat | Carbs | Fiber | Vitamin D |
|---|---|---|---|---|---|---|
| White button | 22 | 3g | 0g | 4g | 1g | 0% DV |
| Cremini | 22 | 3g | 0g | 4g | 1g | 0% DV |
| Portobello | 22 | 3g | 0g | 4g | 1g | 2% DV |
| Shiitake | 34 | 3g | 0g | 7g | 2g | 0% DV |
| Oyster | 43 | 3g | 1g | 9g | 2g | 0% DV |
| Enoki | 20 | 2g | 0g | 4g | 1g | 0% DV |
| Porcini | 38 | 3g | 0g | 8g | 1g | 0% DV |
| Lion’s Mane | 20 | 2g | 0g | 4g | 1g | 0% DV |
| Maitake | 33 | 2g | 0g | 7g | 1g | 0% DV |
| Chanterelle | 38 | 2g | 0g | 8g | 1g | 5% DV |
As you can see from the table, most mushrooms are low in calories, fat, and carbs. They range in protein content from 2-3 grams per serving. Most provide 1-2 grams of fiber per serving. Chanterelle and portobello mushrooms contain small amounts of vitamin D, while the others have none.
Health Benefits
All mushrooms contain varying degrees of important nutrients like B vitamins, selenium, potassium, copper, and fiber. Here are some of the evidence-based health benefits of mushrooms:
- Boost immune function – Compounds like lentinan and beta-glucans stimulate and strengthen immune cells
- Support heart health – Lower cholesterol, blood pressure and oxidative stress
- Regulate blood sugar – Block alpha-glucosidase enzyme to slow carb absorption
- Inhibit cancer growth – Antioxidants and polysaccharides prevent DNA damage and trigger cancer cell death
- Enhance nerve growth – Compounds like hericenones increase nerve growth factor in the brain
- Anti-inflammatory effects – Reduce excessive inflammation through multiple mechanisms
Specific varieties like maitake, shiitake and reishi also have extensive research behind their anti-cancer and immune-boosting abilities.
Selection and Storage
When buying fresh mushrooms, look for ones that are firm, dry, and unbruised. Avoid mushrooms that appear slimy or have damp, dirty spots. Store fresh mushrooms in the refrigerator in a paper bag or wrapped in a damp paper towel. Do not store in plastic, as this causes moisture build-up. Properly stored, mushrooms can keep 3-7 days.
Dried mushrooms should be stored in an airtight container in a cool, dry place. Dried mushrooms will keep for 1-2 years. Rehydrate dried mushrooms before use by simmering in hot broth for 30-60 minutes until softened.
Canned or jarred mushrooms can be stored in a cool cupboard for 1-2 years. Refrigerate after opening. Properly processed jarred mushrooms have a comparable nutrient profile to fresh mushrooms.
Safe Preparation
It’s important to cook mushrooms thoroughly to break down agaritine, a possible carcinogenic compound found in raw mushrooms. Cooking also improves mushroom digestibility and nutrient absorption.
Clean fresh mushrooms just before cooking by gently brushing or wiping away any dirt with a damp cloth or paper towel. Don’t wash or soak them, as they readily absorb water. Cut away any discolored parts before cooking.
When preparing porcini, chanterelle and other mushrooms foraged from the wild, be 100% certain of accurate identification to avoid poisonous lookalikes. Only an expert can reliably distinguish edible from toxic mushrooms.
Popular Uses
Here are some popular ways to enjoy the top 10 edible mushrooms:
- Saut??ed, roasted or grilled and added to omelets, pasta, pizza, etc.
- Sauteed and served over steak
- Added to tacos, burritos, enchiladas
- In soups, stews, hot pots
- Blanched or raw in salads
- In risotto or mushroom-specific dishes like stroganoff
- Added to veggie burgers or patty mixes
- Onion and mushroom gravy over meat/fish
- In brothy noodle bowls like ramen
- Grilled portobello mushroom caps in place of burger patties
Conclusion
There is a vast diversity of edible mushrooms to explore beyond the common button mushroom. Adding different mushroom varieties can lend unique flavors, textures and nutrients to plant-based and meat-based dishes alike. Mushrooms offer an array of potential health benefits thanks to their content of bioactive compounds. Be sure to cook mushrooms thoroughly before eating, and take care to confirm proper identification when foraging for wild varieties. Including a rotating mix of the 10 types of mushrooms described here can add great taste and nutritional variety to your diet.
