You may not like eating raw or cooked mushrooms, but there are other ways to get these fungi into your diet. (Getty Images)
I'm a lifelong mushroom hater. And I've tried to like them, truly. I've prepared delicate cremini mushrooms sautéed in a creamy butter sauce, and I've eaten meaty portobello burgers with all the toppings — I even ordered oyster mushrooms expertly prepared at a Michelin star restaurant. Alas, no amount of sauce or fancy preparation method has been able to change my mind.
As a dietitian, this creates quite a dilemma. While I'm deeply familiar with the remarkable health benefits of mushrooms, I can't stomach them myself. And with food prices climbing, I frequently find myself wishing I could enjoy these budget-friendly fungi and reap their many health rewards.
There are more than 14,000 known species of mushrooms. Though some are, well, deadly, so many offer remarkable nutritional value. The health benefits of mushrooms are well documented: Not only are they low in calories, they're a great source of B vitamins like riboflavin, niacin and pantothenic acid, which support energy production and brain health.
"Mushrooms also contain selenium, an antioxidant that helps protect your cells, and potassium, which is essential for heart and muscle function," says Lauren Manaker, a registered dietitian in Charleston, S.C. "Their unique ability to produce vitamin D when exposed to UV light makes them a standout choice for boosting this crucial nutrient, especially for people with low sunlight exposure."
Beyond these nutrients, mushrooms also contain ergothioneine — a powerful plant compound that supports the immune system and may protect brain health, notes Pam Hartnett, a registered dietitian nutritionist specializing in cancer recovery.
All these impressive properties made me wonder: For mushroom-averse people like me, are there other ways to gain these nutritional perks without forcing down fungi? To find out, I consulted four fellow dietitians about alternatives for gaining these same nutritional benefits.
A note on supplements
Some of the products included on this list are dietary supplements. Statements about these products have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Dietary supplements are not appropriate for everyone and may interact with other supplements or medications, so talk to your health care provider before adding a dietary supplement to your routine.
No two mushrooms are the same, so the exact nutritional composition depends on the variety and whether it was exposed to UV light during production. According to Manaker and Macy Diulus, a registered dietitian in Houston, virtually all mushrooms offer the following impressive health stats:
More than 12 essential vitamins and minerals
Excellent source of selenium, riboflavin, niacin and pantothenic acid
Only nonfortified vegan dietary source of vitamin D
Good source of fiber, iron and potassium
Rich in antioxidants, including ergothioneine
Plus, maitake, reishi, shiitake and oyster mushrooms also contain beta-glucans, naturally occurring polysaccharides. "These compounds are primarily known for their immune-supporting properties, but they may also help regulate blood sugar," says Manaker.
Not to be outdone, reishi, cordyceps, lion's mane and chaga mushrooms (aka adaptogenic mushrooms) support more than just nutrition — these varieties "have been traditionally used to help the body adapt to all kinds of stress — physical, mental and emotional," says Hartnett. "Instead of targeting one single symptom, it's believed these mushrooms may help bring your whole body back into balance, especially when you're dealing with chronic stress, inflammation or fatigue." Since adaptogenic mushrooms are too woody or bitter to cook and eat like other mushrooms, you'll typically find them in powdered or supplement form.
If you're intrigued by the benefits but still struggle with the taste or texture, don't worry — there are plenty of alternatives and cheats. Here are creative ways to incorporate the health benefits of mushrooms into your diet.
If the thought of biting into a mushroom turns your tummy, know that there are ingenious ways to prepare mushrooms to make their texture undetectable.
When making soups, sauces and dips, use your blender or food processor to incorporate mushrooms for a creamier texture and richer flavor, Diulus recommends. You can also use a box grater, hand grater or microplane to finely grate firmer varieties like button or cremini mushrooms into almost any savory dish.
Another tasty option: Blend finely chopped mushrooms into ground meat for tacos, meatballs or burgers. For her favorite burger recipe, Manaker starts by sautéing chopped mushrooms in a bit of olive oil with a pinch of salt until they release their moisture and become tender. Once they're slightly cool, she mixes the mushrooms with ground beef in a 50-50 ratio, adding garlic powder, onion powder, salt and pepper to taste. Form into patties and grill until they reach your desired level of doneness. "The mushrooms not only add moisture and a rich umami flavor to the burgers, but also make the patties a bit lighter and incredibly satisfying," says Manaker.
If you love a savory snack, there's a good chance you might enjoy the dense chew of mushroom jerky and the satisfying crunch of mushroom chips. They're typically lower in calories, fat and sodium than their beef and potato counterparts. Plus, many still offer mushrooms' natural perks like B vitamins, selenium, antioxidants, fiber and even vitamin D. Just keep in mind that brands vary quite a bit in their sodium and fat content, and some have artificial additives. Take a peek at the label to know what you're getting.
Moku Plant-Based Mushroom Jerky — available in flavors like Hawaiian Teriyaki and Korean Barbecue — excels in the yum department. "This stuff is good!" writes one Amazon reviewer. "The texture isn't too tough and the taste is fantastic. I've tried all three flavors and think they're all pretty stellar, but I think the original and the sweet/spicy are my favorites."
On the nutrition side, each serving contains 5 grams of fiber and no saturated fat. "It's much healthier than traditional meat jerky," raves the same Amazon reviewer.
Spoiler alert: Despite the cheeky name, Popadelics Crunchy Mushroom Chips are not those kind of mushrooms, but they still can win over skeptics. "Given that I'm not generally the biggest mushroom fan, I didn't expect to love these the way that I do," writes one Amazon reviewer. "They are so ridiculously good that the first night I ate two bags, one each of the rosemary and truffle ones."
These vegan shiitake chips pack 3 grams of protein and 6 grams of fiber per 1.4-ounce bag, making them a healthier snack choice.
Micro Ingredients Organic Shiitake Mushroom Powder contains just one ingredient: certified organic shiitake mushrooms, making it simple to add a dash of mushroom goodness to nearly any dish.
"I'm really liking this Shiitake Mushroom Powder!" writes one five-star Amazon reviewer. "For a healthy upgrade to my meals, I add it to my soups, sauces and smoothies. The quality is great and it blends in smoothly. Definitely a new kitchen staple for me!"
The brand also offers adaptogenic mushroom powders, including chaga, cordyceps, lion's mane and reishi.
Whether you prefer a drip coffee, French press-made, pour-over or cold brew, Four Sigmatic Focus Mushroom Coffee delivers with a blend of certified organic dark roast coffee beans, lion's mane and chaga mushrooms.
"It smells and tastes like good, dark coffee — no weird mushroom taste at all, which I was worried about," writes one Amazon reviewer. "I brewed it up in my drip machine, and it's strong but smooth. After a cup, I felt awake and dialed in, no jitters or crash like with some other brews. It's a bit pricier than my usual grounds, but for the focus it gives me when I'm working or fixing stuff around the house, I'd say it's worth it."
If you prefer matcha over coffee, consider adding Ryze Mushroom Matcha to your morning routine. Ryze combines six adaptogenic mushrooms with ceremonial-grade Japanese matcha for a subtle caffeine boost (30 milligrams, or one-third the caffeine of a regular coffee) that's brimming with health benefits.
While some reviewers rave about the smooth consistency and flavor profile, others are less impressed by the slightly savory taste. Most Amazon reviewers give it five stars, making it worth considering if you're a matcha fan.
Laird Superfood Creamer is dairy-free, soy-free, vegan-friendly, packed with four types of adaptogenic mushrooms and lightly sweetened with organic coconut sugar. Simply scoop 2 tablespoons into an empty mug, pour 8 to 12 ounces of coffee or tea over, stir and sip.
"Great product and flavor. Perfect in coffee and blends easily," notes one five-star Amazon reviewer.
It's also available as a liquid creamer and comes in flavors like Mocha and Golden Cacao.
Unlike some plant-based meat alternatives, Meati's products aren't filled with artificial additives and preservatives. Instead, Meati MushroomRoot Protein features an impressively short list of recognizable ingredients, including mycelium, oat fiber, salt, and fruit and vegetable juices for color. It's also high in fiber, low in sodium and free of saturated fat. There are four "cuts" to choose from, including steak, carne asada, two breakfast sausages and two cutlets.
Plant People WonderDay Mushroom Gummies contain a blend of five mushrooms, clocking 3,000 milligrams of adaptogenic mushrooms per serving. Formulated to support immune health and boost mood and energy levels, these raspberry-flavored gummies are also sugar-free, vegan-friendly and third-party tested to ensure label accuracy.
"I love these gummies," writes one Amazon reviewer. "I can actually feel a difference in my mood when I take these. This works better than any other supplement that I have tried (there's been many!). They also taste great, as I was apprehensive at first to try mushroom gummies."
One of the easiest ways to sneak mushrooms into meals: Stir mushroom powder into your cooking. The dehydrated powder blends easily into broths, sauces, dips and marinades. "It adds a mild earthy or umami taste that works well in savory dishes and even in chocolate-based smoothies," says Hartnett.
Look for products geared more toward culinary use, which are often labeled as mushroom seasonings. Other powders may contain adaptogenic mushrooms and fall into the realm of supplements.
Mushroom-based coffees and teas "don't taste like mushrooms in the traditional sense, but they do have a grounding, earthy note," says Hartnett. These functional beverages (often sold in powder form) blend adaptogenic mushroom extracts — like lion's mane, reishi or chaga — with coffee beans, tea leaves or herbs for a gentler energy boost than regular coffee or tea.
Look for mushroom coffee and tea that lists the "fruiting body" on the label and includes "at least 500 to 1,000 milligrams per serving," says Hartnett. And remember, the benefits of each product depend on the serving size. While some deliver a research-backed dose of adaptogenic mushrooms, others may contain amounts that are too small to offer a noticeable benefit.
Not quite ready to dive into the full mushroom coffee experience? Your morning brew can still get that functional fungi boost with a splash (or scoop) of mushroom creamer. Choose from various types, including liquids, powders, dairy-based and vegan-friendly options.
The beauty of mushroom creamers is that they typically bring a touch of sweetness that nicely masks the earthy notes you might find overwhelming in full mushroom brews, making them ideal for beginners. As with any creamer, some contain more added sugar or saturated fat than others. Choose one that fits your dietary needs and preferences.
From hearty cutlets to versatile ground "meat," mushroom-based protein alternatives lean on mycelium (the rootlike structure of fungi) or mushroom extracts to deliver protein and savory umami flavor. Unlike whole mushrooms, these "meat fakes" don't have that distinctive squishy texture or earthy taste that some find ... challenging. They're a simple, filling way to reduce meat consumption while getting the health benefits of mushrooms you're hoping for.
If you'd rather get your adaptogenic mushroom benefits in supplements, there are plenty of gummies or tablets to choose from. Most mushroom supplements contain a blend of several adaptogens, while others contain one or two types. The best option for you comes down to your desired health benefit. But keep in mind that many mushroom supplement health claims that sound too good to be true usually are. While studies support the benefits of adaptogenic mushrooms, research is still very much in its infancy.
"No other food can fully emulate the nutritional profile of mushrooms," says Manaker. While some foods provide overlapping benefits, mushrooms offer unique compounds like beta-glucans (a specific type of fiber known for supporting immune health) and ergothioneine (a powerful antioxidant).
If mushrooms aren't your favorite — and you haven't had much success with "sneaking" them in — you can still get many of their key nutrients from other foods, says Diulus. Oysters and fatty fish provide vitamin D, selenium and phosphorus, while a variety of plant-based foods, like legumes and vegetables, offer similar vitamins, minerals and antioxidants.
Adaptogenic mushrooms aren't recommended for people who are pregnant, breastfeeding or have autoimmune disorders. Additionally, these supplements can interact with certain prescription medications, including blood thinners and blood pressure and diabetes medications, cautions registered dietitian Lisa Andrews, owner of Sound Bites Nutrition in Cincinnati. Be sure to consult your health care provider before adding mushroom powders or gummies to your routine.
While there's no official definition of a superfood, mushrooms earn their "super" reputation: They contain an impressive résumé of antioxidants, minerals and vitamins, including selenium, several B vitamins and potassium — and mushrooms are one of the few vegan sources of vitamin D. They're also low in calories.
"Generally, all mushrooms provide similar benefits, but their nutrient composition varies depending on the variety," says Manaker. "For example, cremini and portobello tend to have higher levels of ergosterol, which converts to vitamin D upon UV exposure, while shiitake mushrooms are rich in a compound called lentinan, known for supporting immune function." Meanwhile, adaptogenic mushrooms, like reishi and lion's mane, "bring additional properties, such as stress relief and cognitive support, beyond the usual nutritional benefits of more common edible mushrooms," she says.
Regular mushrooms are "primarily consumed for their flavor and nutritional content," explains Diulus. And earthy-tasting adaptogenic mushrooms, such as reishi, chaga and cordyceps, are believed to support the body’s ability to adapt to stress and promote overall wellness, and are commonly found in powdered or supplement form.
Button mushrooms have a mild, almost neutral flavor, making them a highly versatile option for people who dislike the strong, earthy flavor of other mushrooms. King trumpet mushrooms also fit the bill, plus they have a meaty texture that some people find more appealing.
Lauren Manaker, MS, RDN, LD, registered dietitian in Charleston, S.C.
Pam Hartnett, MPH, RDN, registered dietitian specializing in cancer recovery
Macy Diulus, RD, LD, MPH, CDCES, registered dietitian in Houston
Lisa Andrews, MEd, RD, LD, registered dietitian and owner of Sound Bites Nutrition
Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.
