It should come as no surprise that the ultimate Superfungi, the mushroom, makes its way into our Superfood list, as we can be pretty certain that our Primal ancestors consumed plenty of them. For the past few thousands years, Eastern cultures have literally worshipped the health benefits of mushrooms. They are rich in protein and fibre and an excellent source of water-soluble vitamins B and C. They also contain calcium, vitamin D, selenium and potassium. They support our immune system and, among other things, are said to help prevent certain cancers.

A rich source of: vitamin D, vitamin B, vitamin C, selenium, potassium.

Mushrooms, white, raw

Energy (kcal) 7
Energy (kJ) 29
Water (g) 92.9
Starch (g) 0
Total sugars (g) 0.3
Glucose (g) 0
Galactose (g) 0
Fructose (g) 0.3
Sucrose (g) 0
Maltose (g) 0
Lactose (g) 0
Protein (g) 1
Protein (g)/100kcal 14.3
Protein % of calories 57.1
Carbohydrate (g) 0.3
Carbohydrate (g)/100kcal 4.3
Carb % of calories 17.1
Fat (g) 0.2
Fat (g)/100kcal 2.9
Fat % of calories 25.7
Satd FA /100g fd (g) 0
Mono FA /100g food (g) 0
Poly FA /100g food (g) 0.1
Trans FAs /100g food (g) 0
Sodium (mg) 940
Potassium (mg) 170
Calcium (mg) 12
Magnesium (mg) 16
Phosphorus (mg) 130
Iron (mg) 1.8
Copper (mg) 0
Zinc (mg) 4.8
Chloride (mg) 1570
Manganese (mg) 0
Selenium (µg) 9
Iodine (µg) 11
Vitamin D (µg) 0.6
Vitamin E (mg) 0.1
Thiamin (mg) 0.1
Riboflavin (mg) 0.3
Niacin (mg) 2.4
Tryptophan/60 (mg) 6.1
Niacin equivalent (mg) 8.5
Vitamin B6 (mg) 0.4
Vitamin B12 (µg) 2
Folate (µg) 12
Pantothenate (mg) 0.4
Biotin (µg) 2
Vitamin C (mg) 0
Alcohol (g) 0
NSP (g) Non-starch polysaccharide 1.2
AOAC fibre (g) 0.7
Cholesterol (mg) 0
Retinol (µg) 0
Carotene (µg) 7
Retinol Equivalent (µg) 0