Mushrooms

Vitamin D (UV-exposed), immune beta-glucans, B vitamins.

Category: Vegetables
Plate rating: 85/100
Glycemic index: ≈10 · Low GI
Pesticide residue: Lower

What mushrooms offers

UV-exposed mushrooms provide vitamin D
Immune-supporting beta-glucans
B vitamins
Low calorie umami

When to eat it

Any meal.

Tip

Sauté to release nutrients

Pairs well with

Garlic · Olive Oil · Spinach

Blood sugar

Low GI — tends to raise blood sugar slowly. GI values are approximate and vary with ripeness, variety and preparation. If you manage diabetes, ask your care team how this food fits your plan.

Pesticide residue & peeling

Relative residue level: Lower — a rough guide, not a lab measurement. Rinse produce under running water before eating.

More vegetables

KaleVitamins K, A & C, calcium, antioxidantsVegetablesMedicine note

BroccoliVitamins K & C, fiber, sulforaphane compounds (being studied)VegetablesMedicine note

SpinachFolate, vitamin K, iron, lutein for eye healthVegetablesMedicine note

Sweet PotatoComplex carbs, beta-carotene, gut healthVegetables

CarrotsBeta-carotene (vitamin A), fiber, eye healthVegetables

GarlicAllicin compounds, flavor, small amounts of vitamin C & B6Vegetables

Sources

Nutrient data: USDA FoodData Central (search “Mushrooms”)
Glycemic index: Glycemic Index Research and GI News (University of Sydney)

Last reviewed October 2026. How we rate foods.

General information only, not medical advice. If you take medicine or manage a health condition, check with your doctor, pharmacist or a registered dietitian before changing your diet. Read our medical disclaimer.