Vegetable
beech mushroom.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-freeHalalKosher
SERVING
CALORIES
35
PROTEIN
3.3g
CARBS
5.0g
FAT
0.40g
FIBER
2.5g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories35kcal—
Protein3.3g7%
Carbohydrates5.0g2%
Fiber2.5g9%
Sugar1.1g2%
Total fat0.40g1%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water90.5g—
MINERALS
Sodium5.0mg0%
Potassium420mg9%
Calcium3.0mg0%
Iron0.50mg3%
Magnesium12mg3%
Phosphorus95mg8%
Zinc0.70mg6%
Copper0.10mg11%
Manganese0.05mg2%
Selenium9.3µg17%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.10µg1%
Vitamin E0.01mg0%
Vitamin K0µg0%
Thiamin (B1)0.10mg8%
Riboflavin (B2)0.30mg23%
Niacin (B3)5.0mg31%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.10mg6%
Folate (B9)25µg6%
Vitamin B120µg0%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup90g
1 tablespoon5.6g
1 teaspoon1.9g
1 oz28.4g
1 lb453.6g
1 ml0.4g
1 liter380.4g
1 piece2g
HEALTH BENEFITS
Why eat it.
- ✓Rich in B vitamins, such as niacin and riboflavin, which are essential for energy metabolism.
- ✓Contains antioxidants like ergothioneine that help protect cells from oxidative stress.
- ✓Provides dietary fiber, which supports digestive health and can aid in weight management.
- ✓Contains beta-glucans, compounds known to support and modulate the immune system.
COOKING TIPS
In the kitchen.
- 1Always cook beech mushrooms; they have a bitter taste and are indigestible when raw.
- 2Trim the solid base to separate the individual stems before cooking.
- 3Sauté over medium-high heat until they release their water and begin to brown, which develops their nutty and savory flavor.
- 4Their firm texture holds up well in stir-fries, soups, stews, and noodle dishes.
STORAGE
Keep it fresh.
- Store in the original packaging or a paper bag in the main compartment of the refrigerator, not the crisper drawer, to allow for air circulation.
- Use within 7-10 days for optimal freshness. Avoid washing them until just before cooking to prevent sliminess.
FAQ
Frequently asked questions.
Are beech mushrooms healthy?
Yes, beech mushrooms are highly nutritious and low in calories. They are an excellent source of B vitamins like niacin and riboflavin, which support energy metabolism, and they contain beta-glucans that help boost the immune system.
What are the health benefits of beech mushrooms?
Beech mushrooms provide antioxidants like ergothioneine, which protect cells from oxidative stress. Their dietary fiber supports digestive health, while their unique compounds have been linked to anti-inflammatory and immune-modulating effects.
Are beech mushrooms good for weight loss?
Yes, they are very effective for weight management as they contain only 35 calories per 100g. Their fiber content helps promote a feeling of fullness, making them a satisfying, low-calorie addition to meals.
Are beech mushrooms vegan and gluten-free?
Yes, beech mushrooms are naturally vegan and gluten-free. They are a popular plant-based ingredient used to add savory 'umami' flavor to dishes without the need for animal products or grains.
Are beech mushrooms keto-friendly?
Beech mushrooms are very keto-friendly, containing only 5g of carbohydrates per 100g. Because a portion of those carbs comes from dietary fiber, the net carb count is low enough for strict ketogenic diets.
Can you eat beech mushrooms raw?
It is not recommended to eat beech mushrooms raw as they have a bitter taste and can be difficult to digest. Cooking them neutralizes the bitterness and transforms their texture into something pleasantly crunchy and nutty.
How do you cook beech mushrooms?
The best way to cook them is to trim the base of the cluster to separate the stems, then sauté or stir-fry them for 3-5 minutes. They also hold their shape well when added to soups, stews, or pasta dishes.
What do beech mushrooms taste like?
When cooked, beech mushrooms have a mild, nutty, and slightly sweet flavor. They have a firm, crisp texture that remains intact even after cooking, unlike many other mushroom varieties that become soft.
How do you store beech mushrooms and how long do they last?
Store them in their original breathable packaging or a paper bag in the refrigerator. They typically stay fresh for 5 to 7 days; avoid washing them until you are ready to cook to prevent them from becoming slimy.
How do you prepare beech mushrooms for cooking?
Cut off the bottom porous base where the mushrooms are joined to separate the individual stalks. Since they are usually grown in clean environments, a light brushing or a very quick rinse and pat-dry is all that is needed.
