Why Mushrooms are the #1 Superfood in 2025

Want to start eating healthy with superfoods that are nutritiously high?

Have some shrooms.

4 Health benefits of mushrooms

1. Mushroom Supports Immune Health

Mushrooms are great for boosting immune health, and science backs it up! 

They contain natural compounds that activate key immune cells like natural killer cells and T cells, which help your body fight off harmful invaders and reduce inflammation.

Here are some top mushrooms for immune support:

• Reishi: Balance immune responses and reduce inflammation. 
• Maitake: Known for its strong immune-boosting effects, Maitake also supports blood cell growth, which can be especially helpful during cancer treatments.
• Shiitake: Rich in vitamin B6, Shiitake mushrooms support red blood cell production, making them a good choice for daily immune health.
• Turkey Tail: Helps with immune recovery, particularly during chemotherapy, reducing side effects and strengthening immune responses.
• Cordyceps: Besides boosting stamina, Cordyceps enhances immune cell activity to help your body resist infections.

2. Mushrooms are Rich in Essential Nutrients

Mushrooms are like little nutrient powerhouses that pack a variety of essential vitamins and minerals into each serving. 

Mushrooms are unique in  providing vitamin D naturally —especially when exposed to sunlight or UV light—making them one of the few plant-based sources of this important vitamin. Vitamin D is key for bone health, as it helps your body absorb calcium effectively.

Shiitake mushrooms stand out for their impressive nutritional profile. A small serving (about 4 dried shiitake mushrooms) provides a range of essential nutrients:

• Copper (39% of daily value): Supports energy production, immune health, and nerve function.
• Vitamin B5 (33% of DV): Helps convert food into energy.
• Selenium (10% of DV): Known for its antioxidant properties, protecting cells from damage.
• Vitamin B6 (7% of DV): Important for red blood cell production and overall brain health.

3. Mushrooms are the Ideal Healthy Meat Substitute

If you’re looking to cut back on meat but don’t want to miss out on that satisfying, meaty texture and flavor, mushrooms are the perfect substitute. 

Their unique texture and rich umami taste mimic meat better than any other plant-based option.

Varieties like portobello and shiitake mushrooms have a dense, hearty feel that’s delightfully close to beef or chicken, making them excellent choices for burgers, stir-fries, or even “meatballs.”

Besides their great taste and texture, mushrooms are  naturally low in calories and contain no cholesterol, making them a  good option for anyone managing high cholesterol or blood pressure. 

Choosing mushrooms as a meat alternative is also a step toward more sustainable eating. 

They require far less water and land to grow than meat, and their short growth cycle means a smaller carbon footprint. 

4. Mushrooms are Low in Calories but High in Protein

If you’re looking to add more protein to your diet without piling on calories, mushrooms are a fantastic choice. 

A serving of portobello mushrooms, for instance, has just around  22 calories—meaning you can enjoy them generously without worrying about calorie overload. 

But, do mushrooms have protein? Absolutely! While mushrooms are often overlooked as a protein source, they actually provide a good amount, with some varieties  containing up to 3-4 grams of protein in mushrooms per 100 grams fresh weight.

hey also offer a full amino acid profile, something usually found in animal products, making them a complete protein source. This is especially valuable for those who don’t eat meat but still want a rich source of protein with benefits like branched-chain amino acids, which support muscle health.

6 Healthy mushroom dish recipe

1. Mushroom Smoothies

If you’re looking for a smoothie that’s packed with energy-boosting nutrients, a  mushroom smoothie could be just the thing. Adding a bit of mushroom powder or mushroom chips makes your smoothie super nutritious, perfect for mornings or after workouts.

Who it’s for: Great for a quick breakfast, post-workout, or a midday boost.

Ingredients:

• 1 tsp  mushroom powder or chips (Chips for some crunchy texture)
• 1 cup almond milk (or your favorite milk)
• 1 banana
• ½ cup mixed berries
• 1 tbsp cacao powder (optional, for a chocolate flavor)
• Ice (optional)

How to make:

• Blend all ingredients until smooth.
• Add ice if you want it a bit thicker.
• Pour, sip, and enjoy this nutrient-packed smoothie!

2. Mushroom side dish

Thismushroom side dish is a super-easy way to add flavor to any meal. With their meaty texture, mushrooms make a tasty addition that’s satisfying and low-calorie.

Who it’s for: Perfect for anyone looking to add a healthy side to lunch or dinner.

Ingredients:

• 1 lb  portobello or  shiitake mushrooms, sliced
• 2 tbsp olive oil
• 2 cloves garlic, minced
• Salt and pepper
• Fresh thyme or parsley for garnish

How to make:

• Heat olive oil in a pan, add garlic, and cook until fragrant.
• Add mushrooms and cook until they’re golden and soft.
• Season with salt, pepper, and sprinkle fresh herbs on top. Ready to serve!

3. Vegan Burger Patty

Vegan mushroom burger patties  have a satisfying, meaty texture that’s rich in protein and fiber, perfect for anyone wanting a tasty, plant-based alternative. Using mushrooms like portobello or cremini gives that juicy, “meaty” bite you crave in a burger.

Who it’s for: Ideal for burger lovers looking for a healthy, meat-free option that’s filling and flavorful.

Ingredients:

• 1 cup portobello or cremini mushrooms, finely chopped
• 1 can black beans, drained and mashed
• ½ cup breadcrumbs
• 1 tbsp soy sauce
• 1 tsp smoked paprika
• Salt and pepper

How to make:

• Mix all ingredients in a bowl until well combined and form into patties.
• Cook in a pan over medium heat for about 5-6 minutes on each side until browned.
• Serve on a toasted bun with your favorite toppings like lettuce, tomato, and avocado.

For an extra twist, you can also use a whole portobello mushroom cap as a patty! Just brush it with BBQ sauce, grill it until you see those delicious char marks, and stack it with your favorite toppings on a bun for a satisfying, no-fuss meal.

4. Mushroom Breakfast Omelet

Start your day with a tasty, protein-packedmushroom omelet. Mushrooms add a hearty flavor that pairs perfectly with eggs.

Who it’s for: Ideal for anyone needing a filling, high-protein breakfast.

Ingredients:

• 3 eggs, beaten
• ½ cup  button mushrooms or  cremini mushrooms, sliced
• 1 tbsp olive oil or butter
• Salt and pepper
• Optional: spinach, cheese, or onions

How to make:

• Heat oil or butter in a skillet, add mushrooms, and cook until soft.
• Pour eggs over mushrooms and add any extra ingredients.
• Cook until the omelet sets, fold, season, and enjoy!

5. Mushroom Coffee

Mushroom coffee is a unique blend of coffee and medicinal mushroom extracts that gives you a smoother caffeine boost without the typical jitters. This drink, rooted in traditional practices, is now popular for offering an earthy, balanced coffee experience with added wellness perks.

Who it’s for: Ideal for coffee drinkers looking for a lower-caffeine option with potential health benefits.

Ingredients:

• 1 cup brewed coffee (or hot water for a milder taste)
• 1 tsp mushroom powder  (such as reishi or lion’s mane)
• Optional: cinnamon or vanilla for added flavor
• Optional: milk or creamer for a richer texture

How to make:

• Brew your coffee as usual or use hot water if you prefer a gentler flavor.
• Stir in the mushroom powder until it dissolves.
• Add cinnamon or vanilla if desired to enhance the taste.
• Top with milk or creamer, and enjoy your balanced, energizing drink!

Mushroom coffee uses mushrooms like reishi, lion’s mane, and Chaga. These types are known for their adaptogenic properties, which can help reduce stress and support immunity.

6. Crunchy Mushroom Chips

Mushroom chips  are the perfect low-calorie snack with a satisfying crunch! They make a delicious, healthy alternative to potato chips and are packed with flavor.

Perfect for anyone who loves a crispy, guilt-free snack option that’s easy to grab on the go.

If you haven’t tried  mushroom chips  yet, you’re in for a treat. They’re naturally full of flavor and can be seasoned in different ways—think sea salt, garlic, or even a hint of spice. If you haven’t tried them yet, we’ve got some flavored mushroom chips you can easily (and healthily) snack on.