What are the healthiest mushrooms to eat?

Mushrooms are basically nature's way of showing off: They’re delicious, unique-looking and packed with surprising health benefits. Whether you toss them in a stir-fry, layer them on pizza or blend them into a smoothie (yes, that’s a thing), mushrooms are the ultimate overachievers of the food world. They’re low-calorie, fat-free, cholesterol-free, gluten-free and so low in sodium you’d need a microscope to find it. Not to mention the slew of micronutrients mushrooms contain, including riboflavin, niacin and potassium.

But the fun doesn’t stop with their nutritional stats. Many varieties of these fungi are also full of health-boosting compounds like beta-glucans (natural fibers that help support the immune system and heart health) and ergothioneine, an antioxidant.

Now, before you go running into the forest to start a mushroom scavenger hunt (please don’t — some can be poisonous), let’s talk about the sheer variety of mushrooms out there. From the humble button mushroom to the kingly lion’s mane, these fungi come in all shapes, sizes and textures. Whether you’re looking for something meaty to toss on the grill or a delicate addition to your soup, there’s a mushroom for every occasion. Which ones are the rock stars of the mushroom world, nutritionally speaking? Keep reading as we dig deeper into which mushrooms bring what to the table (spoiler alert: they’re all pretty awesome).

Shiitake mushrooms — immune system must-have

These savory, meaty mushrooms don’t just taste luxurious; they’re working hard behind the scenes to keep your immune system in check. Packed with B vitamins, particularly vitamin B6, shiitakes are known to support immune health and boost energy metabolism. Bonus points for their high concentration of natural polysaccharides, called beta-glucans, which help enhance your body’s defenses.

How to cook shiitakes: Sauté them with soy sauce, garlic and a sprinkle of sesame oil for an umami-packed topping for stir-fries or ramen. Or toss them in some olive oil and roast until crispy for a crunchy, immune-boosting snack.

Cremini mushrooms — an antioxidant boost

Cremini mushrooms, also known as baby bellas, are a fantastic source of antioxidants, which help combat oxidative stress in the body. One of their standout nutrients is selenium, a trace mineral that plays a critical role in immune function and thyroid health while also helping protect cells from damage.

How to cook cremini mushrooms: Whether you sauté them with olive oil and herbs, grill them as a side dish, or add them to stir-fries or salads, cremini mushrooms are versatile and enhance the flavor of countless dishes. Their earthy taste and meaty texture make them a favorite in everything from soups to omelets.

Portobello mushrooms — gut health heroes

If cremini mushrooms are babies, portobellos are their grown-up, wiser relatives. These large, meaty mushrooms are amazing for your gut health, thanks to high fiber content and unique compounds like ergothioneine, a naturally occurring antioxidant that helps reduce inflammation. Bonus? This antioxidant may also help protect the body’s cells from damage and support cognitive health.

How to cook portobellos: Grill them up with a little balsamic glaze and serve them as a vegan burger swap, or dice them into fajitas for a hearty, plant-based twist. Don't forget to marinate them first for maximum flavor.

Golden oyster mushrooms — anti-cancer all-stars

Golden oyster mushrooms may look fragile, with their bright yellow caps, but they’re heavyweights when it comes to fighting disease. Compounds in oyster mushrooms have shown potential anti-cancer properties in scientific studies. Plus, they’re just visually stunning in any dish. Oyster mushrooms also contain the highest amount (14 mg) of ergothioneine compared to other cultivated mushrooms, for every 100 g serving.

How to cook golden oysters: Add them to a stir-fry for a nutty, slightly sweet flavor, or lightly batter and fry them tempura-style for an indulgent (yet secretly healthy) snack.

White button mushrooms — an everyday vitamin D boost

The humble white button mushroom — you’ve probably passed by these a million times in the grocery store. But here’s a secret hero move: When exposed to UV light, these mushrooms turn into a vitamin D powerhouse, one of the few produce items that can naturally provide your body with this vital nutrient.

Along with vitamin D, white button mushrooms contain many other important nutrients. One serving of five medium mushrooms is an excellent source of riboflavin, niacin, pantothenic acid and copper. One serving also contains 2.8mg of ergothioneine.

How to cook white buttons: Dice them into omelets, toss them into sauces or throw them raw onto salads. They’re mild and versatile, so you can add them just about anywhere to soak up the benefits.

Lion’s mane mushrooms — brain boosters

Lion’s mane mushrooms may look funky, but they pack a punch in brain health benefits. Compounds in lion’s mane promote the production of nerve growth factor (NGF), which supports cognitive function and protects against neurodegenerative diseases. Basically, these are brain food on steroids (but legal).

How to cook lion’s mane: Sauté lion’s mane with some butter and garlic to create a dish reminiscent of crab meat. Their texture is ideal for adding heft to soups, pasta or even as a taco filling.

The bottom line on mushrooms

From immune-boosting shiitakes to selenium-packed creminis, mushrooms are more than just a kitchen staple — they support a healthy body from head to toe. And with so many versatile ways to cook them, incorporating mushrooms into your diet is far from boring. Whether you’re roasting, frying or simply tossing them raw and chopped into a salad, these fungi deserve a permanent spot in your fridge.

Lauren Manaker is a dietitian and author.