Raw mushrooms are 92% water, 4% carbohydrates, 2% protein and less than 1% fat. In a 100 gram (3.5 ounce) amount, raw mushrooms provide 22 calories and are a rich source (20% or more of the Daily Value, DV) of B vitamins, such as riboflavin, niacin and pantothenic acid, selenium (37% DV) and copper (25% DV), and a moderate source (10-19% DV) of phosphorus, zinc and potassium (table). They have minimal or no Vitamin C and sodium content.
The vitamin D content of a mushroom depends on postharvest handling, in particular the unintended exposure to sunlight. When exposed to ultraviolet (UV) light, even after harvesting, ergosterol in mushrooms is converted to vitamin D2, a process now used intentionally to supply fresh vitamin D mushrooms for the functional food grocery market.
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