Mushrooms are inexpensive and available all year round. All forms of mushrooms – dried, canned, frozen or fresh are healthy. Mushrooms are considered to be fungus. Some mushrooms can be toxic. To be safe, get mushrooms at the market rather than pick your own. Mushrooms have many uses, they may be eaten fresh or cooked and can be the main course of put into soups, salads or other side dishes.

Highline Mushrooms provides Food Services’ with their Cremini and Portobello mushrooms.

Cultivated Mushrooms:

  • White Button – thumbnail sizes, with smooth, rounded caps and shot truncated stems, ranging from stark white to earthen brown.
  • Shiitake — large, densely textured, cocoa-coloured with umbrella-shape caps.
  • Oyster — large fluted caps, close-set gills, fine texture and pale, almost translucent colouring.
  • Portobella — brown, flat-topped with exposed gills.
  • Crimini — similar to White Button with colour ranging from tan to dark brown.

Wild Ontario Mushrooms:

  • Black trumpet — funnel-shaped, brown, gray of black colour, with edges rolled outwards and wavy.
  • Chanterelle — orange or yellow, meaty and funnel-shapped, with gill-like ridges on the underside.
  • Porcini — reddish-brown, with a large club-shaped or centrally bulbous stem.
  • Pine (Matsutake) — heavy white or brown and meaty, with thick cotton-like partial veil, a smooth and dry surface, and short and broad stem.
Mushrooms are a good source of vitamin D, and is the only vegetable with natural vitamin D.

They’re a source of riboflavin and B-vitamins such as niacin, and a source of selenium, copper, potassium and phosphorus fibre.

Low in calories, simple carbohydrates, sodium, fat and cholesterol.

Mushrooms contain antioxidants, found in both raw and cooked mushrooms. Portabella and crimini mushrooms have the most, followed by white button mushrooms.

Young mushrooms that are small to medium in size.

Most caps (mushroom tops) should be closed around the stem.

Some caps can be open with pink or light-tan gills.

The surface of the cap should be creamy white or uniform light brown.

Handle mushrooms carefully in selection, storage and preparation to avoid damage. Damage can affect the taste and texture of mushrooms as well as the nutritional value.

Keep boxed mushrooms in their packages or loose mushrooms in a paper bag in the refrigerator. Do not put mushrooms in crisper because moisture will make the mushrooms decay faster. Fresh mushrooms will keep for about 1 week.

Seasonal Availability
January to December

Nutrition per 3 medium mushrooms (54 g), raw:

Nutrient Value
Calories 12
Protein 2 g
Carbohydrates 2 g
Total Sugar 1 g
Total Dietary Fibre 0.6 g
Calcium 2 mg
Iron 0.3 mg
Sodium 2 mg
Potassium 170 mg
Magnesium 5 mg
Vitamin C 1 mg

Provided by Health Canada