A Guide to Edible Mushrooms and Their Health Benefits

Mushrooms are more than just a pizza topping or salad addition they’re a powerhouse of nutrients, unique flavors and potential health benefits. Technically fungi, not vegetables, mushrooms come in an array of types, each with its own texture, taste and uses.

Whether you’re an adventurous foodie or simply looking to upgrade your meals, here’s a guide to 12 edible mushrooms you’ll want to try and how to enjoy them.

1. White Button Mushroom

• Flavor: Mild and versatile

• Best Use: Sliced raw in salads, sautéed in stir-fries or stuffed and baked

• Nutrition: A great source of fiber, vitamin C, and folate

White buttons are the most common mushroom variety, and for good reason: Their mild flavor pairs well with just about anything.

2. Oyster Mushroom

• Flavor: Mild, slightly sweet

• Best Use: Quick stir-fries or added to soups

• Benefits: May reduce inflammation and support heart health

These fan-shaped mushrooms cook quickly and have a delicate texture, making them perfect for Asian-inspired dishes.

3. Shiitake Mushroom

• Flavor: Rich, umami, and earthy

• Best Use: Soups, stocks and stir-fries

• Benefits: Supports immune function, per research

Shiitakes stand up well to cooking and pack a savory flavor that makes them perfect for hearty meals. Save the tough stems to add depth to homemade broths.

4. Cremini Mushroom

• Flavor: Earthier than white button mushrooms

• Best Use: Substitute for white mushrooms in pasta, risotto or omelets

• Nutrition: Excellent source of potassium and vitamin D (when exposed to UV light)

Cremini mushrooms are the "baby bellas" of the mushroom world — a more mature version of the white button mushroom with richer flavor and nutrition.

5. Portobello Mushroom

• Flavor: Deep, earthy and meaty

• Best Use: Grilled as a meat substitute for burgers or used as a low-carb pizza crust

• Benefits: High in selenium, an antioxidant that supports immunity

These large, meaty mushrooms are perfect for vegetarians looking for a hearty texture to replace meat.

6. Truffles

• Flavor: Strong, earthy and luxurious

• Best Use: Shaved on pasta, risottos or mixed into oils and spreads

Truffles are an indulgent option with a unique aroma and flavor. While pricey, a small amount can elevate your favorite dishes.

7. Chanterelle Mushroom

• Flavor: Fruity, with a light peppery finish

• Best Use: Sautéed in butter or added to soups and pasta

• Benefits: An excellent source of vitamin D

Chanterelles are a golden treasure in the mushroom world, prized for their unique flavor and potential anti-inflammatory properties.

8. Reishi Mushroom

• Flavor: Bitter and woody

• Best Use: Brewed into tea or added to supplements

Often called the "mushroom of immortality," reishi mushrooms are widely used in traditional medicine for their immune-boosting and anti-inflammatory properties.

9. Morel Mushroom

• Flavor: Nutty and umami-rich

• Best Use: Sautéed with butter, garlic and herbs

• Benefits: A great source of vitamin D

Morels are foraged delicacies with a distinctive honeycomb top. Their earthy flavor makes them perfect for gourmet dishes.

10. Porcini Mushroom

• Flavor: Deep, earthy and umami-rich

• Best Use: Risottos, soups or rehydrated for stocks

• Nutrition: Low in calories but high in protein and fiber

Porcini mushrooms add bold flavor to broths and pasta sauces, making them a favorite among chefs worldwide.

11. Black Trumpet Mushroom

• Flavor: Smoky and rich

• Best Use: Sautéed or used in sauces and pasta dishes

• Benefits: Potential source of vitamin B-12

These dark, funnel-shaped mushrooms are packed with flavor and offer a unique nutrient boost for plant-based diets.

12. Enokitake Mushroom

• Flavor: Mild and slightly sweet

• Best Use: Added to soups, stir-fries or noodle dishes

• Benefits: High in fiber and antioxidants

With their long, thin stems and delicate caps, enoki mushrooms cook quickly, making them perfect for weeknight meals.

What to Know Before Buying and Cooking Mushrooms

• Freshness Check: Look for mushrooms that are firm, dry and free of any sliminess or dark spots.

• Cleaning Tip: Wipe mushrooms with a damp cloth or rinse quickly in cold water. Avoid soaking, as mushrooms absorb water easily.

• Storage Tip: Store mushrooms in a paper bag in the fridge to keep them fresh longer.

The Bottom Line

Whether you’re experimenting with gourmet truffles or adding white button mushrooms to a stir-fry, mushrooms are versatile, nutritious and delicious. With options for every palate, there’s a fungi to suit your cooking style and nutritional goals.

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