Can You Safely Eat Raw Mushrooms? Here’s What You Need to Know

Mushrooms may not be the flashiest addition to your plate, but they pack a serious punch when it comes to nutrition and health benefits. Known to support everything from brain health to better moods, these humble fungi are a powerful addition to any diet. But one question often pops up: Can you safely eat raw mushrooms, or should they always be cooked?

To answer this, we turned to Chef Sandro Falbo, culinary director at Kimpton Mas Olas, and dug into the latest research on mushrooms’ safety and nutritional profile.

Are Raw Mushrooms Safe to Eat?

The short answer: It depends on the type of mushroom.

Of the estimated 14,000 species of mushrooms worldwide, about 2,200 are edible, and roughly 650 have been thoroughly studied and approved for consumption. According to Falbo, most common, farmed mushrooms found in grocery stores including white button, crimini, portabella, oyster, and shiitake mushrooms are safe to eat raw.

However, mushrooms are natural accumulators of environmental substances, including heavy metals like mercury, lead, and arsenic. While trace amounts are generally negligible in store-bought varieties, certain wild mushrooms may contain higher concentrations of toxins or naturally occurring poisons. For instance, morel mushrooms and wild varieties typically require cooking to neutralize potentially harmful compounds.

Falbo advises erring on the side of caution when consuming raw mushrooms: “Always ensure you trust your vendor, and if foraging, do so only under expert supervision.” Proper cleaning is also key. Instead of soaking mushrooms (which can make them soggy), use a pastry brush or cloth to remove dirt and debris.

The Nutritional Perks of Eating Mushrooms Raw

Whether raw or cooked, mushrooms are loaded with nutrients. They’re a natural source of:

• Vitamin D (especially when exposed to UV light)

• Selenium, an antioxidant ally

• B vitamins, like vitamin B6, crucial for metabolism

• Fiber, supporting gut health

• Copper, potassium, and other trace minerals

Raw mushrooms retain all these nutrients, making them an excellent addition to salads or crudité platters. Moreover, mushrooms’ unique compounds have been linked to reduced risks of depression, anxiety, and even certain cancers. A 2021 review published in Advances in Nutrition found that regular mushroom consumption may lower the risk of total cancer and specifically breast cancer.

Additionally, a study from Singapore revealed that older adults who consumed mushrooms at least twice weekly experienced a lower risk of mild cognitive impairment a precursor to Alzheimer's and dementia.

Raw vs. Cooked Mushrooms: Which Is Healthier?

Both preparation methods offer benefits. Cooking mushrooms can enhance their flavor, texture, and digestibility while also reducing trace amounts of potentially harmful compounds like agaritine a naturally occurring substance found in raw white button mushrooms. Research suggests agaritine levels significantly drop after cooking, making the choice between raw and cooked largely a matter of personal preference and peace of mind.

Chef Falbo enjoys the versatility of mushrooms in both forms. One of his favorites? Marinating raw champignons (white button mushrooms) with olive oil, lemon, and salt, then topping them with fresh herbs like parsley or tarragon. “You can eat them raw or cooked it’s really about what you prefer,” he says.

Mushrooms and Pregnancy: Should You Eat Them Raw?

While store-bought raw mushrooms are generally safe, pregnant individuals should exercise extra caution. Raw mushrooms carry a slightly higher risk of harboring bacteria or toxins, so it’s advisable to opt for cooked varieties during pregnancy. Cooked mushrooms not only reduce any potential risk but can also offer meaningful benefits. A 2020 clinical trial found that women who ate 100 grams of white button mushrooms daily reduced their risk of gestational diabetes, hypertension, and preeclampsia.

The Bottom Line

For most people, common grocery store mushrooms like white button, crimini, and portabella are perfectly safe to eat raw, provided they’re cleaned well. However, cooking mushrooms can enhance flavor, reduce certain natural compounds, and offer additional peace of mind, especially for pregnant individuals or those concerned about food safety.

So whether you prefer your mushrooms tossed raw into a fresh salad or sautéed with garlic and herbs, rest assured you’re nourishing your body with a powerful, nutrient-dense food.

For more wellness insights, share this article or subscribe to our newsletter.