Mushrooms
Did you know…
Popular Mushroom Varieties
Mushrooms can be
blended together with
meat due to their similar
texture and taste when
cooked. Blending
mushrooms with meat
also reduces calorie, fat,
and sodium intake, adds
more vegetables to a
meal, extends portion
sizes, and enhances flavor
of the dish.
White Button
As the most popular mushroom, white buttons represent 90% of those
consumed in the U.S. Their mild flavor makes them very versatile.
Chop your favorite
mushrooms to the same
consistency as ground
meat. Blend them with the
ground meat, and then
cook your blend to
complete the recipe.
Follow this link for tips for
blending meat and
mushrooms in recipes:
http://www.mushroominfo.
com/the-blend-scale/
Crimini or Baby Bella
These mushrooms have a deeper and more flavorful profile than the
white button. Baby bella mushrooms are crimini’s that have matured for
up to seven days longer. They serve as an excellent addition to meat and
vegetable dishes.
Portabella
Portabellas are a larger relative of crimini mushrooms. They are much
larger, with caps up to 6 inches in diameter. Their flavors are deep and
meat-like. These serve as a great meat alternative.
Shiitake
These mushrooms are darker in color, and have large umbrella-shaped
caps, and curved stems that should be removed. Shiitake’s have a
meaty, rich flavor.
Oyster
These mushrooms can be gray, pale yellow, or blue with a velvety
texture. They have a very unique and delicate flavor.
Mushroom Nutrition
One serving of mushrooms (4-5 small or
one medium portabella) provides between
18-36 calories; 0g fat; 3-5g carbohydrates;
and also provides selenium; vitamins B2, B3,
and B5; copper; and phosphorous.
www.liveeatplay.colostate.edu
© 2016 Colorado State University
CSU Extension | Kendall Anderson Nutrition Center | Department of Food Science and Human Nutrition
BEWARE!
Vitamin D and Mushrooms
Mushrooms vary in their vitamin D content. Many varieties
contain ergosterol, a precursor to vitamin D. Exposing them to
UV light during growth and processing causes some of the
ergosterol to convert to vitamin D, significantly increasing their
vitamin D content. This conversion can be accelerated by
exposing mushrooms to UV light for 15-20 seconds during
processing. Some portabella mushrooms are exposed to UV
light to increase their vitamin D content to around 400 IU per
serving. Look for labels on packages of mushrooms that say
“100% daily value vitamin D”.
Use, Selection, and Storage
Cultivated mushrooms can be eaten raw or cooked, and can be
added to soups, salads, sauces, or sautéed and served with
meats or side dishes.
 When selecting mushrooms, look for younger mushrooms
that are small to medium in size. The caps should close
around the stem, or be moderately open. Avoid overripe
mushrooms with wide-open caps and dark, discolored
gills. Select mushrooms that are firm with a smooth
appearance.

Store mushrooms in their original packaging, or in a
porous paper bag in the refrigerator. Fresh mushrooms
should not be frozen, but sautéed mushrooms will keep in
the freezer for up to one month.

To clean mushrooms, brush off any dirt and moss with a
damp paper towel, or rinse them under running water and
dry with a paper towel. If the stem is very tough, trim the
end before eating.
Mushrooms are a versatile, flavorful, and nutritious addition to
meals. Be creative and experiment with new ways to add
mushrooms to your diet!
www.liveeatplay.colostate.edu
Over 250 types of mushrooms
are significantly poisonous. If
you choose to forage for
mushrooms in the wild, go
with an expert who can
identify edible types of wild
mushrooms. Otherwise, your
safest option is to stick with
cultivated mushrooms being
sold in grocery stores and
farmers’ markets.