Eating mushrooms is a delicious way to add nutrition to your diet. Mushrooms contain important nutrients like selenium, riboflavin, niacin, and potassium. They are also a good source of fiber. When preparing mushrooms, a common question is whether you should eat the stems along with the caps. Here is a detailed look at the nutritional value of mushroom stems and whether you should eat them.
Do mushroom stems have nutritional value?
Yes, mushroom stems have nutritional value and contain many of the same nutrients as the caps. The stems contain fiber, B vitamins like riboflavin and niacin, and minerals like potassium and phosphorus. Studies show the nutrient content of stems is comparable to caps.
One study analyzed the nutritional content of caps and stems from white button, crimini, and portobello mushrooms. Researchers found both the stems and caps were nutritious with no significant differences in content of protein, carbohydrates, ash, and most vitamins and minerals. Both parts provided riboflavin, niacin, and potassium.
Another study looked at the nutritional composition of mushrooms stems from several types of mushrooms including oyster, king oyster, and split gill mushrooms. The results showed the stem tissues contained significant amounts of dietary fiber, protein, and micronutrients like potassium, phosphorus, zinc and copper. Fiber content was higher in stems compared to caps.
The main nutritional difference between caps and stems is that stems contain slightly more fiber. But nutrient levels are otherwise very similar between mushroom caps and stems.
Are mushroom stems safe to eat?
Yes, mushroom stems are just as safe to eat as the caps. In fact, many types of mushrooms are typically eaten whole including white buttons, cremini, portobello and maitake. The entire mushroom is edible.
For mushrooms with tender stems like oyster mushrooms, the stems are delicate and delicious to eat. Woody mushroom stems, like those of shiitake mushrooms, tend to be too tough to eat raw but can be included when cooking.
Mushroom stems are not toxic or poisonous in edible mushroom varieties. Any mushroom that is safe to eat can be enjoyed whole including the caps and stems.
Do mushroom stems taste good?
The taste and texture of mushroom stems can vary depending on the mushroom type. For mushrooms with tender stems, the stems offer a texture and flavor similar to the caps. But for mushrooms with woody or fibrous stems, the texture may be less appealing or too hard to chew raw.
Here is how the stems from different types of mushrooms compare in taste and texture:
- White button mushrooms – The stems have a mild flavor and tender crisp texture similar to the caps.
- Cremini mushrooms – Slightly firmer than white buttons but still edible raw.
- Portobello mushrooms – Can be eaten raw when the stems are young and tender. Older stems become woody and fibrous.
- Oyster mushrooms – Delicate texture with flavor similar to the caps.
- Shiitake mushrooms – The stems are woody and not good to eat raw.
- Enoki mushrooms – The stems are the edible part, with tender texture.
- Maitake mushrooms – Best to remove the tough base but upper tender stems can be eaten.
When mushrooms have tender stems, they generally have the same flavor as the caps. But sturdier mushroom stems usually need to be cooked to make them palatable.
Should you eat raw mushroom stems?
Raw mushroom stems that are tender can be eaten and are perfectly safe when they come from an edible mushroom variety. Good mushrooms to eat raw stems include:
- White buttons
- Cremini
- Portobello
- Oyster
- Enoki
For mushrooms with tough woody stems like shiitakes, the raw stems are too hard to chew and not pleasant to eat raw. These woody stems can be chopped up and cooked along with the caps.
When eating any raw mushrooms, it is important to clean them well. Quickly rinse caps and stems under running water or wipe with a damp cloth to remove any dirt or debris. Mushrooms can absorb water easily, so avoid soaking them.
Should you cook mushroom stems?
Cooking mushroom stems helps soften their texture and brings out more umami flavor. Stems from mushrooms like shiitakes, morels, and maitakes can be chopped up and cooked right along with the caps.
Some ideas for how to cook tougher mushroom stems include:
- Chop and sauté in olive oil or butter
- Chop and add to soups, stews, and broths
- Roast in the oven along with the caps
- Grill along with mushrooms caps
- Add to quinoa, rice, or other grains
- Blend into sauces
When cooking mushrooms, add the stems at the same time as the caps. The stems will become fork tender and take on all the delicious flavor of the cooking liquid.
Should you discard mushroom stems?
It is not necessary to discard mushroom stems because they are edible and nutritious. The main reasons to remove stems are to clean the mushrooms before cooking or for aesthetic appeal in serving whole caps.
For mushrooms with tender stems, it is perfectly fine to eat the entire mushroom raw or cooked. Mushrooms like white buttons, cremini, portobello and oyster can be served whole or sliced with stems attached.
For mushrooms with woodier stems, the stems can be removed ahead of cooking andchopped to add to dishes. Just take care not to waste the tender ends of stems attached to the caps.
Mushroom stems make great additions to brothy soups and stews where they can soften up during cooking. They also blend seamlessly into sauces, rice dishes and mushroom duxelles.
Should you use mushroom stems for stock?
Yes, mushroom stems can be saved to make flavorful homemade mushroom stock. Similar to saving vegetable scraps, washed mushroom stems and trimmings can be kept in the freezer. When you have enough, simmer the stems to create rich mushroom broth.
To make mushroom stock:
- Rinse mushroom stems thoroughly and chop into pieces if large.
- Place in a pot and add enough water to cover.
- Bring to a boil then reduce heat and simmer for 1-2 hours.
- Strain out the stems through a colander or cheesecloth.
- Reserve the concentrated liquid to use as a stock.
Mushroom stock adds great umami flavor to risottos, gravies, soups and stews. It can also be used to cook grains like rice, quinoa or farro.
Can you pickle mushroom stems?
Yes, it is possible to pickle mushroom stems. Pickling helps soften tough stems and adds tangy flavor. Mushroom stems are often included when pickling whole mushrooms. The smaller the stem pieces, the better they will absorb the brine.
Some tips for pickling mushroom stems:
- Clean stems thoroughly and chop into small pieces.
- Blanch in boiling water for 1 minute to soften.
- Pack sliced stems into sterilized jars.
- Cover with a hot vinegar brine flavored with salt and spices.
- Allow to cool fully before refrigerating. Will keep for months refrigerated.
Quick pickled mushroom stems can be ready in just 30 minutes. Enjoy pickled stems as a crispy snack or use to top salads, sandwiches, tacos and grain bowls for a pop of flavor.
Can you dry or powder mushroom stems?
Dried and powdered mushroom stems are an excellent way to add concentrated mushroom flavor to dishes. Removing moisture concentrates the umami taste.
Follow these steps for drying mushroom stems:
- Clean and slice stems into very thin pieces.
- Use a food dehydrator or oven to dry the stems for several hours, until completely dried and brittle.
- Grind into a fine powder using a spice grinder, blender or mortar and pestle.
- Store dried mushroom powder in an airtight container.
Mushroom stem powder can be added to broths, sauces, dressings, meats, vegetable dishes and savory baked goods. It adds a savory, earthy flavor.
Dried mushroom stems will keep for 6-12 months stored in an airtight container in a cool, dry place.
Are there any health benefits from eating mushroom stems?
Mushroom stems provide all the same nutritional and health benefits as the caps. This includes:
- Fiber – Stems are a good source of fiber for digestive and heart health.
- B vitamins – Help convert food into energy and support nerve and immune function.
- Potassium – Important for heart health, fluid balance and muscle function.
- Antioxidants – Compounds that protect against cell damage from free radicals.
- Selenium – An antioxidant mineral that supports immunity and thyroid function.
- Chitin and beta glucans – Compounds that stimulate the immune system.
Research shows mushrooms can support immunity, reduce inflammation, and help manage blood sugar levels. Stems provide all these same benefits.
Eating the entire mushroom, stems included, allows you to get the most out of the nutritional content of mushrooms. Don’t throw away this nutritious part of the fungi!
Are there any potential downsides to eating mushroom stems?
There are no downsides or risks to consuming edible mushroom stems. The stems offer the same nutritional value as the caps. The only negatives would be:
- Less appealing texture – For mushrooms with woody stems, the stems maybe too fibrous or tough to enjoy eating raw. This can be fixed by chopping and cooking the stems.
- Dirt or grit – Stems close to the soil may contain more dirt. Take care to wash them thoroughly before eating.
- Waste – Discarding stems wastes food. Better to find ways to use the nutritious stems in recipes.
As long as you are cleaning and preparing the stems properly, there are no downsides to eating this very nutritious part of the mushroom!
Conclusion
Mushroom stems deserve a place right alongside the caps in your cooking. Rather than discarding stems, put them to use by eating them raw in tender varieties or chopping and cooking tougher stems.
The stems provide a very similar set of nutrients, antioxidants, and health benefits as mushroom caps. Don’t throw away the flavor, texture, and nutrition of mushroom stems!
Finding ways to use the entire mushroom is a great way to reduce food waste. Turn all mushroom parts into delicious and nutritious dishes by enjoying both caps and stems.
