Are mushrooms good for you?

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Are mushrooms good for you?

There are many different types of mushrooms, some of which are edible including well-known species such as button, oyster, porcini and chanterelle. There are, however, many which are not edible and may cause stomach pains or vomiting if eaten, and in some cases may be fatal, such as the common death cap mushroom.

Benefits of mushrooms may include:

• Plant source of vitamin D
• Contain immune modulating nutrients
• Useful source of plant-based protein
• May be anti-inflammatory
• May support brain health
• May manage neurodegenerative conditions
• May support heart health
• May support gut health
• May help us cope with day-to-day stress
• Low in fat and calories

Discover our full range of health benefit guides and then check out some of our favourite mushroom recipes.

Nutritional profile of mushrooms

An 80g serving provides:

• 6 kcal / 23 kJ
• 0.8g protein
• 0.2g fat
• 0.2g carbohydrates
• 0.6g fibre
• 302mg potassium
• 32mcg folate

An 80g serving counts as one of your five-a-day – that’s approximately 14 button mushrooms.

Read more about what counts towards your five-a-day?

Top 10 health benefits of mushrooms

1. Plant source of vitamin D

Mushrooms are one of the few non-animal sources of vitamin D. When they are grown or exposed to ultraviolet (UV) radiation, either from sunlight or a UV lamp, mushrooms increase their concentration of vitamin D. In fact, you can even do this at home by leaving mushrooms on the counter in direct sunlight for 15-20 minutes.

2. Contain immune regulating nutrients

Mushrooms contain polysaccharides including a type of soluble fibre called beta-glucan. This activates parts of your immune system often called natural killer cells. By doing so, it increases our ability to fight infection and possibly even stop the growth or progression of tumours. Mushrooms also contain B vitamins as well as the mineral selenium, which helps support the immune system.

3. Useful source of plant-based protein

Although mushrooms do not contain as much protein as meat, they do contribute more than most vegetables. As such they offer quality protein from a sustainable plant source.

4. May be anti-inflammatory

Mushrooms contain compounds that may have anti-inflammatory properties. For example, cordyceps contain polyphenols – these plant compounds have protective properties which help minimise the cell and tissue damage caused by a natural process called oxidation. Because of this, mushrooms may help lower the risk of chronic illnesses, such as heart disease and cancer.

5. May support brain health

Eating mushrooms at least twice may lower the risk of developing mild cognitive impairment by around 50 per cent. There is more to learn in this area, but these findings appear encouraging.

6. May help manage neurodegenerative conditions

Certain varieties of mushroom are referred to as ‘medicinal’ because they are thought to have healing properties. Medicinal mushrooms, such as lion’s mane and reishi, are often taken as a powder or supplement. There is some evidence that these mushrooms may be beneficial in the treatment and management of neurodegenerative diseases and potentially Alzheimer’s.

7. May support heart health

Mushrooms have been shown to have therapeutic properties that may lower cholesterol, particularly in overweight adults. They also contribute nutrients and plant compounds that help to maintain healthy blood pressure and circulation.

8. May support gut health

Compounds in mushrooms, including beta glucan, appear to act as prebiotics, fuelling the growth of beneficial gut bacteria and promoting a favourable gut environment. This is important because a healthy gut plays an important role in maintaining our immune defences, digesting our food as well as communicating with the brain through nerves and hormones.

9. May help us cope with day-to-day stress

Certain varieties of mushrooms are said to act as adaptogens, helping our bodies adapt to physical, emotional or psychological stress, as shown by one 2024 study which looked at Cordyceps sinensis.

10. Low in fat and calories

All varieties of mushroom are low in fat and calories making them a healthy addition to a balanced diet.

What are functional mushrooms?

Mushrooms are subject to increasing research with a number of varieties demonstrating a potential for medicinal properties – these are often referred to as ‘functional mushrooms’ and varieties include lion’s mane, Turkey Tail, shiitake, reishi and cordyceps.

Are mushroom supplements, coffee and tea safe?

Mushroom products are everywhere – as capsules, powders or even added to our favourite drinks, including coffee. When used as a wellness tool, ‘adaptogenic’ mushrooms like reishi, lion’s mane and cordyceps are said to help us cope better with life’s ups and downs, potentially improve our focus and energy and even strengthen immunity.

When taken as directed most mushroom products are generally considered safe. However, despite our social media feeds being awash with their claimed benefits, there is currently not enough evidence to fully back many of these claims. Take mushroom coffee – there’s limited research on its benefits, although there have been some encouraging findings, so more clinical trials are needed. Also, whether mushroom coffee is a good option for you depends on your unique reaction to caffeine.

Are mushrooms safe for everyone?

Shop-bought mushrooms are generally safe for most people, as long as you do not have an allergy to mushrooms or a mould allergy. However, if you are foraging there is a level of risk. With so many varieties of mushroom not safe for human consumption, it’s important that you are careful before dashing out to your nearest woodland. Forage with an expert and take photographs with you of the common edible varieties; make sure that the mushrooms are cooked before you try them as only a few are safe to eat raw.

Overall, are mushrooms good for you?

As long as you don’t have an allergy to them and you consume them in moderate amounts, mushrooms make a healthy contribution to a balanced diet and offer numerous health benefits from supporting heart health to immune function.

Get inspiration with our favourite mushroom recipes.

Enjoyed this? Now read…

Immune-friendly recipes
Healthy mushroom recipes
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This page was reviewed on 5 January 2026 by Kerry Torrens.

Kerry Torrens BSc. (Hons) PgCert MBANT is a registered nutritionist with a post graduate diploma in personalised nutrition & nutritional therapy. She is a member of the British Association for Nutrition and Lifestyle Medicine (BANT) and a member of the Guild of Food Writers. Over the last 15 years she has been a contributing author to a number of nutritional and cookery publications including Good Food.

Nicola Shubrook is a nutritional therapist and works with both private clients and the corporate sector. She is an accredited member of the British Association for Applied Nutrition and Nutritional Therapy (BANT) and the Complementary & Natural Healthcare Council (CNHC). Find out more at urbanwellness.co.uk.

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