Oyster Mushroom
Overview
Oyster mushroom (Pleurotus ostreatus) is a popular culinary mushroom valued for its mild flavor, meaty texture, and nutritional benefits. It is rich in beta-glucans, polysaccharides that support immune function, and provides B vitamins including niacin (B3), which supports NAD+ synthesis and mitochondrial function. Oyster mushrooms are widely cultivated and used in cooking, offering a versatile plant-based protein source. The mushroom contains lovastatin, a compound that has been studied for its potential cardiovascular benefits, and its beta-glucan content contributes to immune-modulating properties similar to other medicinal mushrooms.
Food Context
Sourcing
- Store fresh mushrooms in the refrigerator
Preparation
- Can be consumed fresh or dried; fresh oyster mushrooms have a delicate texture
- Cooking enhances flavor and may improve bioavailability of some nutrients
- Can be sautéed, roasted, grilled, or added to soups and stews
- The mushroom has a mild, slightly sweet flavor that pairs well with many dishes
Recipes
Nutrient Tables (per 100 g)
Core nutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Energy | 33.3 kcal | — |
| Protein | 2.9 g | — |
| Total fat | 0.2 g | — |
| Carbohydrates | 6.9 g | — |
| Fibre | 2.9 g | — |
Key micronutrients
| Nutrient | Amount per 100 g | % RDA per 100 g |
|---|---|---|
| Iron | 0.7 mg | 3.9% |
| Zinc | 0.7 mg | 6.2% |
| Magnesium | 13.9 mg | 3.3% |
| Selenium | 1.4 µg | 2.5% |
| Calcium | 0 mg | 0% |
| Potassium | 281.6 mg | 8.3% |
| Folate | 63.1 µg | 15.8% |
| Vitamin B6 | 0.1 mg | 5.8% |
Bioactive compounds
Values below are often from specialist compositional databases or literature, not the standard USDA panel. Asterisks (*) refer to source notes at the bottom of this section.
| Compound / class | Amount per 100 g | Notes |
|---|---|---|
| ALA | 989 mg | — |
Note: Bioactive-compound values vary substantially by cultivar, species, cocoa or oil percentage, processing, and brand formulation. Show quantitative values only where a defensible source exists; otherwise prefer qualitative presence statements or ranges in source notes.
Substances
Substances in this food: editorial (Overview / literature) plus analytical (nutrition table).
10 substances in this food
Beta-Glucans
Polysaccharides with immune-modulating properties found in mushrooms and other foods
Vitamin B3 (Niacin; Niacinamide)
NAD+ precursor; supports mitochondrial biogenesis and ATP production
Iron
Oxygen transport; dopamine synthesis (tyrosine hydroxylase cofactor)
Zinc
Cofactor in neurotransmission and antioxidant enzymes; dopamine modulation
Magnesium
Enzymatic cofactor (>300 reactions); neurotransmitters; mitochondria; redox balance
Selenium
Antioxidant enzyme cofactor (GPx); supports redox balance
Potassium
Electrolyte for nerve transmission, muscle function, and blood pressure regulation
Vitamin B9 (Folate; 5-MTHF)
One-carbon metabolism; methylation; homocysteine recycling
Vitamin B6 (Pyridoxine → PLP)
PLP cofactor for neurotransmitter synthesis; relies on brain PDXK activation
ALA (Alpha-Linolenic Acid)
Essential omega-3 precursor; limited conversion to DHA/EPA
References
- Oyster mushroom (Pleurotus ostreatus) is rich in beta-glucans, polysaccharides that support immune function
- Good source of niacin (Vitamin B3), supporting NAD+ synthesis and mitochondrial function
- Contains lovastatin, a compound that has been studied for its potential cardiovascular benefits
- Widely used in culinary applications and valued for its nutritional profile