Mushrooms are packed with protein, fiber and a wide variety of vitamins and minerals, making it easy to see why they are a popular salad ingredient and pizza topping. “Mushrooms are having more than a moment these days: It’s a ‘shroom boom’ cultural phenomenon as they continue to top every superfood list and culinary trend,” says Pam Smith, RDN, the president and founder of Shaping America’s Plate in Orlando. , Florida.
That said, the way you choose and prepare mushrooms matters for your health.
Here’s what to keep in mind so you can enjoy the benefits of tasty mushrooms.
Raw vs. Cooked Mushrooms: Which is Better?
Although some mushrooms are fine to eat raw, cooking them can prevent gastrointestinal problems caused by many types of mushrooms and kill bacteria that can lead to dangerous infections.
“In almost all cases, cooking mushrooms is preferable,” says Heather Hallen-Adams, PhD, North American Mycological Association professor of toxicology and associate professor of food science and technology at the University of Nebraska at Lincoln.
Another incentive to cook your mushrooms: They’re better for your body and easier on your taste buds, says Jerry Angelini, head of education at Fungi Perfecti, a mushroom-growing company.
- Selenium helps your body produce antioxidants to prevent cell damage.
- Vitamin B6 supports your nervous system and forms red blood cells.
- Riboflavin, niacin and pantothenic acid help your metabolism.
- Potassium promotes healthy muscles and normal blood pressure.
- Zinc supports your immune system and healthy growth in babies and children.
Store-bought vs. farmed mushrooms: are they equally safe to eat?
Most stores have a limited number of mushrooms available that are easy to grow, while collectors look for difficult-to-grow mushrooms that only occur in the wild, says Dr. Hallen-Adams.
“The great thing about buying mushrooms from a local grower or store is that you know the origin of the mushrooms and you know the species,” says Angelini. “This takes out a lot of the guesswork that comes with foraging for mushrooms,” says Angelini.
To safely forage for mushrooms you can’t find in stores, it’s best to bring a regional field guide and an experienced forager, Angelini advises. That’s because mushrooms found in the wild can be poisonous.
“Some mushroom species are very similar, where one species may be edible and another similar species may be poisonous,” says Angelini. “To be clear: when poisonous, the body’s reaction can be nausea, vomiting or diarrhea, even fatal. So read your field guide carefully.”
If you stick to the grocery store, there are some easy ways to pick the best mushrooms while shopping.
“Look for healthy, beautiful mushrooms without areas that look sunken or slimy, or mold growth,” says Hallen-Adams. “Mushrooms, like any other perishable product, are subject to spoilage.”
Which mushrooms can be eaten raw?
Fresh mushrooms available in grocery stores are generally safe to eat raw as long as they don’t show signs of spoilage, Angelini says. This includes mushroom varieties such as white button, cremini and portobello – all the same mushroom species grown for different periods of time – as well as oyster mushrooms, Angelini says.
“In small quantities it should be fine as long as they are fresh and cleaned,” says Angelini.
Mushrooms should never be eaten raw
Don’t eat raw 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 thoroughly,” says Chimileski. “It is also a good practice to eat only small portions of a wild mushroom, especially if it is your first time eating that type of mushroom.”
Raw morels are especially dangerous because they have been linked to serious poisonings, including fatalities, on several continents for decades, Hallen-Adams says.
Some mushrooms like reishi are inedible raw because they are very tough, and are usually sold dried or crushed, says Smith.
Other mushrooms found in the local supermarket, such as chanterelles and porcini, should not be eaten raw as they can upset the digestive system, and they taste better cooked anyway, Smith adds.
A special note about pregnancy and raw mushrooms
Although mushrooms are packed with nutrients and can be part of a healthy diet during pregnancy, the way they are prepared matters, Chimileski says. And store bought is best.
“I don’t recommend raw because of the potential discomfort of bloating,” says Chimileski. “It is safe to eat cooked mushrooms when you are pregnant.”
One exception: Enoki mushrooms, which are often imported from Asia and sold in stores, are best avoided or thoroughly cooked during pregnancy because they have been implicated in several listeria outbreaks, says Hallen-Adams.
“Listeria disproportionately affects developing fetuses and causes miscarriages, and should definitely be thoroughly cooked if consumed,” says Hallen-Adams. “The standard advice is to cook all mushrooms if pregnant people are going to eat them.”
How to cook mushrooms for the most nutritional benefits
There are many ways to cook mushrooms that can make them safer and easier to digest, as well as make them more flavorful, without compromising their nutritional benefits, says Smith.
“Roasting or grilling mushrooms over high heat and with little fat or water transforms the texture and develops savory caramelization, making them even more flavorful,” says Smith. Grilling and microwaving are also great options, she adds.
Sautéing is an especially good way to bring out flavor, although it’s most beneficial if you choose a healthier fat, such as olive oil, ghee or coconut oil, says Angelini.
Ultimately, it’s hard to go wrong when cooking mushrooms because it eliminates the health problems you might encounter if you eat them raw, notes Angelini.
“Cooking mushrooms in different ways can all unlock their supportive potential,” says Angelini. “You can roast them, make soup or even cook them on a homemade pizza or flatbread.”
The takeaway
Although most store-bought mushrooms can be safely eaten raw, cooking is still the safer way as it eliminates the risk of unpleasant digestive problems. Select the mushrooms carefully, always cook them and consume them in small quantities. If you are pregnant, do not eat raw mushrooms.