Mushrooms
Get to know mushrooms — a low-calorie plant-based protein source rich in vitamin D. Nutrition facts, health benefits, and how to cook various types of mushrooms.
What Is Mushroom?
Edible mushrooms such as button mushrooms or champignon (Agaricus bisporus) are a food ingredient from the fungi group with a chewy texture and natural savory taste often called umami. In Indonesia, the most common types of mushrooms sold in markets and supermarkets include oyster mushrooms (jamur tiram, fan-shaped, versatile for stir-frying), button mushrooms or champignon (jamur kancing, small and round, great for cream soup or salad), and wood ear mushrooms (jamur kuping, chewy in texture, often used in hot and sour soup or capcay).
Unlike vegetables in general, cultivated mushrooms actually contain relatively high protein for a plant-based ingredient, making them an attractive alternative in vegetarian cooking.
Nutritional Content of Mushroom
Per 100 grams of fresh mushroom (button mushroom/champignon as a general reference):
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| Nutrient | Amount |
|---|---|
| Calories | ~22 kcal |
| Protein | ~3.1 g |
| Fiber | ~1 g |
| Potassium | ~318 mg |
| Vitamin B2 (Riboflavin) | ~0.4 mg |
The protein content in mushrooms is considered quite high compared to most other vegetables, although it still does not match animal-based protein sources.
Health Benefits
- Plant-based protein source — quite high for a vegetable, making it a good addition to a vegetarian menu.
- Low in calories and fat — filling without adding excessive calorie load.
- Supports energy production — the B-complex vitamin content plays a role in the body's energy metabolism.
- Contains beta-glucan fiber — believed to help support the immune system and digestive health.
How to Eat Mushroom
- Stir-fried — oyster or button mushrooms are stir-fried with garlic and a bit of soy sauce for a simple, savory dish.
- Soup or cream of mushroom soup — button mushrooms are pureed or finely chopped for a smooth cream soup.
- Dumpling or spring roll filling — chopped mushrooms are often mixed with other ingredients as a savory filling.
- Crispy mushroom — oyster mushrooms are coated in flour and deep-fried until crunchy, a popular snack.
How to Choose & Store
- choose mushrooms with an even, bright color, without dark spots or soft/mushy parts
- the texture should be firm and slightly springy, not slimy or watery
- the smell should be fresh and distinctly mushroom-like, avoid ones with a sour or unpleasant odor
- don't store in tightly sealed plastic as it causes moisture buildup and speeds up spoilage
- store in a paper bag or perforated container in the fridge; it usually lasts 3-5 days
- it's best not to wash before storing — just wash right before cooking
Things to Watch Out For
- Only buy from trusted cultivated sources, such as markets, supermarkets, or mushroom farmers with a clear origin.
- Never pick or eat wild mushrooms found on your own in nature without special identification expertise — many types of poisonous wild mushrooms look very similar to safe, edible ones.
- Cook purchased mushrooms promptly and avoid storing them too long, as mushrooms spoil faster than most other vegetables.
Practical Tips
- Clean with a cloth or soft brush, not by soaking in water — mushrooms absorb water like a sponge, which can make them mushy and less flavorful when cooked.
- Cook over sufficiently high heat so the water released from the mushrooms evaporates, instead of making them boil in their own liquid.
- Don't stir too often while stir-frying — let them sit briefly in the pan so the surface turns slightly golden brown, giving a more savory flavor.
- Cut into uniform sizes so they cook evenly and look neater when served.
Frequently Asked Questions
Can mushrooms be washed directly with water?
Is it safe to eat wild mushrooms found on your own?
What's the difference between button mushrooms and oyster mushrooms besides shape?
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