by Mushrooms are packed with protein, fiber, and a wide variety of vitamins and minerals that make it easy to see why they’re a popular salad ingredient and pizza topping. “Mushrooms are having more than a moment these days—it’s a ‘shroom boom’ cultural phenomenon, continuing to top every superfood and culinary trend list,” says Pam Smith, RDN, president and founder of Shaping America’s Plate in Orlando. , Florida.
That being said, how you choose and prepare mushrooms is important to your health.
Here’s what you should keep in mind so you can reap the benefits of delicious mushrooms.
Raw Mushrooms vs. Cooked: Which is Best?
Although some mushrooms are fine to eat raw, they can be cooked to prevent gastrointestinal issues caused by many types of mushrooms, and to kill bacteria that can lead to dangerous infections.
“In almost all cases, mushrooms are best cooked,” says Heather Hallen-Adams, PhD, chair of toxicology for the Mycological Society of North America and associate professor of food science and technology at the University of Nebraska in Lincoln.
Another incentive to cook your shrooms: They’ll be better for your body—and they’ll be more pleasing to your taste buds, says Jerry Angelini, head of education at Fungi Perfecti, a mushroom-growing business.
- Selenium it helps your body make antioxidants to prevent cell damage.
- Vitamin B6 it supports your nervous system and creates red blood cells.
- Riboflavin, niacin, and pantothenic acid help your metabolism.
- Potassium promotes healthy muscles and normal blood pressure.
- Zinc it supports your immune system and healthy growth in babies and children.
Merchant Warehouse vs. Forage Mushrooms: Are They Safe to Eat?
There are a limited number of mushrooms available in most stores that are easy to farm, and hunters look for difficult-to-cultivate mushrooms that can only be found in the wild, Dr. Hallen-Adams says.
“The great thing about buying mushrooms from a local grower or store is that you know the source of the mushroom and you know the species,” says Angelini. “This takes a lot of the guesswork out of mushroom foraging,” says Angelini.
To safely forage mushrooms that can’t be found in stores, bring a regional field guide and an experienced hunter, suggests Angelini. That’s because mushrooms found in the wild can be poisonous.
“Some mushroom species look very similar, where one species can be edible and another can look poisonous,” says Angelini. “To be clear, through poisoning, the body’s reaction could be nausea or vomiting or diarrhea, all the way up to the fatal thing. So read your field guide carefully.”
If you’re sticking to the grocery store, there are a few simple ways to pick the best mushrooms while shopping.
“Look for good-looking, plump mushrooms with no sunken or slimy spots, or mold growth,” says Hallen-Adams. “Mushrooms, like anything perishable, are subject to spoilage.”
Which Mushrooms Can You Eat Raw?
Fresh mushrooms available in grocery stores are usually safe to eat raw as long as they’re not showing signs of spoilage, says Angelini. This includes mushroom varieties like white button, cremini, and portobello—which are the same mushroom species grown for different periods of time—as well as oyster mushrooms, says Angelini.
“In small amounts, as long as they’re fresh and cleaned, they should be fine,” says Angelini.
Mushrooms Never Eat Raw
Don’t eat raw foraging mushrooms, says Lindsay Chimileski, ND, a naturopathic doctor, acupuncturist, and registered herbalist in Hamden, Connecticut, who teaches plant and mushroom identification.
“Wild mushrooms should always be cleaned and cooked properly,” says Chimileski. “It is also a good practice to eat only small portions of wild mushrooms, especially if this is the first time you are eating that mushroom species.”
Raw morel mushrooms are particularly dangerous because they have been linked to serious poisonings, including deaths, over the years on several continents, says Hallen-Adams.
Some mushrooms like reishi are not edible raw because they are very tough, and are usually sold dried or crushed, says Smith.
Other mushrooms that may appear in your local grocery store, such as chanterelles and porcini, should not be eaten raw as they can upset the digestive system, and taste better cooked, however. says Smith.
Special Note on Pregnancy and Raw Mushrooms
Although mushrooms are packed with nutrients and can be part of a healthy diet during pregnancy, how they are prepared is important, says Chimileski. And store bought is best.
“I do not recommend raw because of the possible discomfort of bloating,” says Chimileski. “It is safe to eat cooked mushrooms when you are pregnant.”
One exception: Enoki mushrooms, often imported from Asia and sold in stores, are best avoided or thoroughly cooked during pregnancy because they have been linked to some listeria outbreaks, says Hallen-Adams.
“Listeria disproportionately affects a developing fetus and causes miscarriage, and should definitely be thoroughly cooked if eaten,” says Hallen-Adams. “The standard advice is to cook all mushrooms when pregnant people are going to eat them.”
How to Cook Mushrooms for Maximum Nutritional Benefits
There are many ways to cook mushrooms that can make them safer and easier to digest, while also making them more flavorful, without compromising their nutritional benefits, says Smith.
“Roasting or grilling mushrooms with high heat and little fat or water changes texture, and develops a delicious caramelization, making them even tastier,” says Smith. Grilling and microwaving are also great options, she says.
Sautéing is a great way to bring out their flavor, although it’s also beneficial if you choose a healthier fat like olive oil, ghee, or coconut oil, says Angelini.
At the end of the day, it’s hard to go wrong when you cook mushrooms, because it eliminates the health issues you can encounter by eating them raw, notes Angelini.
“Cooking mushrooms in different ways can bring out their nutritional potential,” says Angelini. “You can roast them, make soup with them, or even cook them on homemade pizza or flat bread.”
The spring
While most store-bought mushrooms are safe to eat raw, cooking them is still the safest way to go, as it eliminates the risk of unpleasant digestive issues. Choose forage mushrooms carefully, always cook them, and eat them in small amounts. If you are pregnant, do not eat raw mushrooms.
