the pearl oyster mushroom or tree oyster mushroom, is a common edible mushroom and one of the more commonly sought wild mushrooms. Oysters can be served on their own, in soups, stuffed, or in stir-fry recipes. The options are almost limitless. Try them on your pizza!
Disclaimer: These Oysters are mushrooms. If you have known mushroom allergies this should be treated as you would other mushrooms.
Oyster Mushroom Nutrition Facts
This nutrition information is provided by the USDA for a 1-cup serving (86g) of raw, sliced oyster mushrooms.
There are just 28 calories in a cup of raw, sliced oyster mushrooms. Most of the calories come from carbohydrates (5.2g). The mushrooms are low in sugar, providing just under 1 gram of naturally-occurring sugar. You'll benefit from 2 grams of fiber when you eat them. The rest of the carbohydrate in oyster mushrooms is starch.
The glycemic load of a 1-cup serving is estimated to be 3, making them a low-glycemic food.
Oyster mushrooms are nearly fat-free, providing just 0.3 grams per serving.
You'll get almost 3 grams of protein when you consume a cup of oyster mushrooms.
Oyster mushrooms are an excellent source of several vitamins, including niacin (providing 21% of your recommended daily intake), riboflavin (18%), and pantothenic acid (11%). You'll also get smaller amounts of folate, vitamin B6, and thiamin.
Minerals in oyster mushrooms include phosphorus, potassium, copper (providing 10% of your daily needs for each), iron, magnesium, zinc, manganese, and selenium.
Oyster mushrooms contain a number of substances thought to influence health. These substances include dietary fiber, beta-glucan, and several other polysaccharides—a class of carbohydrates found to affect immune function.2
Scientific studies on the health benefits of oyster mushrooms are emerging. Research has examined the potential benefits of this fungus.
A 2015 study found evidence that the dietary fiber component of oyster mushrooms (Pleurotus ostreatus) may be useful in reducing triglyceride accumulation in the liver.
Research has indicated that whole foods with fiber, such as mushrooms, provide several health effects with few calories making them a smart choice for a healthy eating pattern. Several studies have associated a higher intake of fiber with better heart health.
Authors of one study specifically said that fiber in vegetables and other foods, "makes them attractive targets for disease prevention and reduction of risk of atherosclerosis and cardiovascular disease."
Oyster mushrooms may enhance immune function, according to a small study published in the Journal of Traditional and Complementary Medicine.6 For the study, participants ingested an oyster mushroom extract for eight weeks. At the study's end, researchers found evidence that the extract may have immune-enhancing effects.
Another published study reported that oyster mushrooms contain compounds that act as immunomodulators that help to regulate the immune system.
Some preliminary research indicates that oyster mushrooms may possess cancer-fighting properties. This research includes a study published in the International Journal of Oncology, in which tests on human cells demonstrated that an oyster mushroom extract may suppress the growth and spread of breast cancer and colon cancer. Research is ongoing with scientists suggesting that more studies are needed to fully understand the relationship.
Consuming a diet that includes plenty of fiber-rich vegetables is often recommended by health professionals as a method to reach and maintain a healthy weight. But mushrooms may offer an additional benefit to help you maintain better metabolic health.
One published study examined the effects of edible mushrooms on obesity. Researchers concluded that "regular consumption of mushrooms is effective in the treatment of metabolic syndrome, including obesity." They advised, however, that the practice needs to be combined with regular physical exercise, as well as dietary and lifestyle alterations.