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Mushroom, beech - nutritional information
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Mushroom, beech

🔥 40 Calories
💪 2.2g Protein
⚡ 6.8g Carbohydrates
🥑 0.4g Fat

At a glance

A fast summary built from the current nutrition profile per 100g.

Category
Vegetables
Mushroom, beech
Energy density
Light
40 kcal per 100g
Macro energy profile
Carb-led
22% Protein · 69% Carbohydrates · 9% Fat
Glycemic profile
Low GI
GI 15 · GL 1
Notable signals
Very high in vitamin B3High in fiberLow in fatLow in sugarLow in sodium

Nutritional Information

40
kcal/100g
Protein
2.2g
Carbohydrates
6.8g
Fat
0.4g
Glycemic Index:
15

About Mushroom, beech

Beech mushrooms, known scientifically as Hypsizygus tessellatus, originate from East Asia and are particularly popular in Japanese cuisine. These small, delicately flavored mushrooms are characterized by their light beige color and unique, slightly nutty taste, making them a favored ingredient in various dishes, from stir-fries to soups. They are often cultivated on beech trees, lending to their name, and are prized not only for their culinary uses but also for their nutritional benefits.

Nutritionally, beech mushrooms are low in calories, providing only 40 calories per 100 grams. They contain a moderate amount of protein at 2.20g and are rich in carbohydrates, including dietary fiber at 3.5g per 100g, which aids in digestion. Additionally, they are low in fat, with only 0.40g per serving, making them an excellent choice for health-conscious individuals. Their versatility allows them to be incorporated into a wide range of dishes, enhancing both flavor and nutritional value.

Health Benefits

Rich in antioxidants that help combat oxidative stress.
Supports immune function due to beta-glucans present.
Promotes healthy digestion with high fiber content.
May aid in weight management due to low calorie content.
Contains essential vitamins and minerals, including B vitamins.
Supports heart health with low saturated fat and cholesterol.
May help regulate blood sugar levels due to low glycemic index.
Provides anti-inflammatory properties beneficial for overall health.
Contributes to bone health with minerals like phosphorus.
Can enhance skin health through its antioxidant properties.

Recommended Food Pairings

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Stir-fried with bok choy for a nutritious Asian-inspired dish.
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Added to miso soup for enhanced flavor and texture.
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Sautéed with garlic and olive oil for a simple side dish.
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Mixed into risotto for added creaminess and umami.
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Used in vegetable broth to deepen the flavor profile.

How to Consume

Serving size
Recommended serving is 150g or 1 cup.
Frequency
Recommended frequency is 2-3 times per week.
  • •Sauté with vegetables for a healthy stir-fry.
  • •Add to pasta dishes for extra texture.
  • •Incorporate into salads for a nutrient boost.
  • •Use in soups for enhanced flavor.
  • •Grill or roast for a smoky flavor.

Selection & Storage

How to choose:

  • ✓Select mushrooms that are firm and plump without blemishes.
  • ✓Look for a fresh, earthy smell, indicating good quality.
  • ✓Avoid any mushrooms that appear slimy or discolored.
  • ✓Choose mushrooms that are dry, not damp, to ensure freshness.
Storage
Store in a paper bag in the refrigerator at 0-4°C, keeping them dry.
Shelf life
Best used within 5-7 days when refrigerated.

Warnings & Contraindications

  • ⚠️Individuals with mushroom allergies should avoid.
  • ⚠️Consult a doctor if taking medications that interact with mushrooms.
  • ⚠️Avoid excessive consumption as it may lead to digestive discomfort.
  • ⚠️Ensure thorough cooking to eliminate any potential toxins.

Frequently Asked Questions

How many calories does Mushroom, beech have?

Beech mushrooms contain approximately 40 calories per 100 grams, making them a low-calorie food option suitable for various diets.

Is Mushroom, beech healthy?

Yes, beech mushrooms are healthy as they are low in calories, provide dietary fiber, and contain essential vitamins and minerals that support overall health.

How should Mushroom, beech be stored?

Beech mushrooms should be stored in a paper bag in the refrigerator, ideally at temperatures between 0-4°C, and consumed within 5-7 days for best freshness.

What are the benefits of eating Mushroom, beech?

Eating beech mushrooms can improve digestion due to their fiber content, support heart health with low fat, and provide antioxidants that may protect against chronic diseases.

How much Mushroom, beech can I eat per day?

A recommended portion of beech mushrooms is about 150 grams, which can be consumed 2-3 times per week as part of a balanced diet.

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