Mushroom (Raw Cultured) Combien de calories ?

# How Many Calories and Nutritional Values Does Mushroom Have? Mushroom, the mysterious yet delicious guest of kitchens, is a miraculous food offered to us by nature, enriching our tables with its unique texture and exquisite aroma. Cultivated mushrooms, with a wide range of uses from world cuisines to traditional Turkish dishes, are a favorite for those who don't want to compromise on taste on their healthy eating journey. Whether you add a fresh touch to your salads or depth to your main courses, mushrooms are a star in the kitchen that knows no bounds. As a rising value in plant-based nutrition, mushrooms have also become an indispensable part of diet menus and fit recipes due to their low-calorie structure. So, what are the health benefits and nutritional values of this versatile food? ### Mushroom: The Secret Hero of Your Healthy Eating Plan In terms of nutritional values, which everyone adopting a healthy lifestyle is curious about, mushrooms are truly a health powerhouse. Just 100 grams of raw cultivated mushrooms offer an astonishingly low energy of approximately **22.00 calories**; this feature makes them indispensable for diet menus and those who prioritize weight control. While adding volume to your meals with their light and nutritious structure, they help you keep your calorie intake to a minimum. They are an excellent plant-based source for proteins, the building blocks of your body. With approximately **3.10 grams of protein** content, they are an important supporter, especially for those following vegan and vegetarian diets. This amount of protein, which supports muscle health and prolongs the feeling of fullness, helps you keep your daily energy balanced and contributes to your muscle development. They are also quite light in terms of carbohydrates; with a value of **3.30 grams**, they help balance blood sugar while providing a healthy energy level. Furthermore, with an almost negligible **0.30 grams of fat** content, they prove to be a heart-friendly food, ideal for those who pay attention to healthy fat intake. It should also be noted that with its almost fat-free structure, it is a cholesterol-friendly choice. They are not neglected in terms of fiber, which is vital for the regular functioning of your digestive system. With **1 gram of fiber**, they pamper your digestive system, support bowel movements, and help you stay full for a long time, contributing to a healthy eating routine. They also play an important role in preventing unnecessary snacking by increasing the feeling of fullness. In short, mushrooms are one of the most valuable members of your healthy eating plan with both their delicious and nutritious aspects, and they are also rich in vitamins and minerals that strengthen your immune system. ### Fresh Mushroom Salad: A Healthy and Delicious Escape! One of the most practical and delicious ways to use raw cultivated mushrooms in your kitchen is to make them the star of a fresh salad. This easy-to-prepare and nutritious salad recipe, which will appeal to both your eyes and your palate, will add freshness to your meals: **Ingredients:** * 200 grams fresh cultivated mushrooms * A bowl of mixed greens (arugula, lettuce, dill, parsley – any greens you like) * Half a cucumber * Half a red onion (optional, thinly sliced) * 4-5 cherry tomatoes (halved) * 2 tablespoons extra virgin olive oil * 1 tablespoon freshly squeezed lemon juice * Salt, freshly ground black pepper (to your taste) * A pinch of fresh mint or basil (finely chopped, to enrich the flavor) * Optional: A pinch of pomegranate molasses or balsamic vinegar **Instructions:** 1. **Prepare the Mushrooms:** Gently wipe the fresh cultivated mushrooms with a damp cloth to clean them. Since mushrooms absorb water easily, avoiding washing them with plenty of water will help preserve their flavor. After cleaning the stems, slice them thinly. The thinner you slice them, the more integrated the flavor of the salad will be. 2. **Wash and Prepare the Greens:** Wash the mixed greens under plenty of water, drain them, and place them in a large salad bowl. You can tear them into large pieces with your hands. 3. **Add Other Vegetables:** Add the thinly sliced cucumber and halved cherry tomatoes over the greens. If using, also add the thinly sliced red onion; red onion will add a pleasant sharpness to the salad. 4. **Add the Mushrooms:** Add the sliced fresh mushrooms to the salad bowl. 5. **Prepare the Dressing:** In a separate small bowl, whisk together the olive oil, lemon juice, salt, and black pepper to prepare the salad dressing. Optionally, you can deepen the flavor by adding a pinch of pomegranate molasses or balsamic vinegar. 6. **Combine:** Drizzle the prepared dressing over the salad bowl. Gently and carefully mix all the ingredients to ensure the dressing is evenly distributed everywhere. Be careful not to crush the mushrooms. 7. **Serve:** Sprinkle with finely chopped fresh mint or basil and serve immediately. This fresh and satisfying salad can be a light and healthy accompaniment to your main courses, or it can offer a satisfying meal alternative on its own. Enjoy!