She Strengthens

Unlock the Flavor and Nutrition of Edible Mushrooms

Beyond the Psychedelic Reputation

When you think of edible mushrooms, you might imagine vibrant colors and trippy patterns. But not all mushrooms are created equal. Among the 14,000 species, many are simply delicious additions to your favorite dishes, packed with nutrients and low in calories.

Mushroom Powerhouses

• Vitamin D: Mushrooms are the only veggie source of this essential nutrient.
• Low in Fat and Carbs: Mushrooms are a guilt-free addition to your meals.
• Rich in Vitamins and Minerals: Mushrooms provide significant amounts of vitamins A, C, B6, and B12, as well as selenium.

10 Tasty Edible Mushroom Varieties to Explore

White Button Mushrooms

These cute, petite mushrooms bring a hint of earthy flavor and chunky texture to any meal. With a flavor that intensifies with cooking, try them in sautéed dishes or pizzas.

• Nutrition: 20 calories, 0g fat, 3g carbs, 3g protein per serving

Cremini Mushrooms

Brown counterparts to white buttons, cremini mushrooms offer a deeper, more potent flavor. They pair perfectly with meat and add a velvety texture to soups and stews.

• Nutrition: 18 calories, 0g fat, 3g carbs, 2g protein per serving

Shiitake Mushrooms

Native to East Asia, shiitakes boast an umami flavor, high fiber content, and antioxidant activity. Remove the stems before eating, and enjoy their meaty texture and earthy taste in soups, casseroles, and stir-fries.

• Nutrition: 26 calories, 0g fat, 5g carbs, 2g protein per serving

Maitake Mushrooms

Also known as hen of the woods or sheep’s head, maitakes grow in unique clusters and offer a peppery, woodsy flavor. Grill or roast them whole, or use them in soups and stews.

• Nutrition: 22 calories, 0g fat, 5g carbs, 1g protein per serving

Oyster Mushrooms

First cultivated in post-WW1 Germany, oyster mushrooms have a nautical name due to their rippled, fan-like caps. Enjoy them raw or cooked in pasta dishes, tacos, and stir-fries.

• Nutrition: 30 calories, 0g fat, 5g carbs, 3g protein per serving

Enoki Mushrooms

Narrow and pencil-thin, enoki mushrooms have a delicate flavor and crunchy texture when raw. They’re versatile in broth bowls, stir-fries, and soups.

• Nutrition: 31 calories, 0g fat, 7g carbs, 2g protein per serving

Beech Mushrooms

Growing in clusters on forest floors, beech mushrooms have a crispy crunch when eaten raw. They’re also found growing on beech trees, hence their name.

• Nutrition: 22 calories, 0g fat, 4g carbs, 1g protein per serving

Portobello Mushrooms

Famous for their sturdiness and large caps, portobellos are a popular vegetarian burger alternative. They’re low in calories and rich in meaty texture and smoky flavor.

• Nutrition: 19 calories, 0g fat, 3g carbs, 2g protein per serving

Royal Trumpet Mushrooms

Also known as king oyster or French horn mushrooms, royal trumpets have a meaty texture and nutty flavor. Use them as a vegan alternative to scallops or in stir-fries.

• Nutrition: 30 calories, 0g fat, 5g carbs, 3g protein per serving

Chanterelle Mushrooms

These pretty mushrooms look like seashells or flowers and are difficult to cultivate. They’re best foraged for in the wild and pair well with salads, omelets, and risottos.

• Nutrition: 32 calories, 0g fat, 6.86g carbs, 3.8g protein per serving

Wild Mushrooms: A Word of Caution

While many wild mushrooms are safe to eat, others can be poisonous. Only consume wild mushrooms if you’re absolutely sure they’ve been vetted for safety. Try them in rich gravies, roasted dishes, or creamy soups.