Can You Eat Raw Mushrooms? Store Bought vs. Foraged, Best Cooking Methods, and More

Mushrooms are packed with protein, fiber, and a wide variety of vitamins and minerals that make it easy to see why they're a popular salad ingredient and pizza topping. "Mushrooms are having more than a moment these days - it's a ‘shroom boom' cultural phenomenon, as they continue to top most every superfood and culinary trends list," says Pam Smith, RDN , the president and founder of Shaping America's Plate in Orlando, Florida.

That said, how you choose and prepare mushrooms matters for your health.

Here's what to keep in mind so you can reap the perks of flavorful fungi.

Raw vs. Cooked Mushrooms: Which Is Better?

While some mushrooms are fine to eat raw, cooking them can prevent gastrointestinal issues caused by many varieties of mushrooms, and kill bacteria that can lead to dangerous infections.

"In almost all cases, cooking mushrooms is preferred," says Heather Hallen-Adams, PhD , the toxicology chair for the North American Mycological Association and an associate professor of food science and technology at the University of Nebraska in Lincoln.

Another incentive to cook your shrooms: They'll be better for your body - and be more pleasing to your taste buds, says Jerry Angelini, the head of education at Fungi Perfecti , a business focused on mushroom cultivation.

Some key nutrients in mushrooms:

• Selenium helps your body make antioxidants to prevent cell damage.
• Vitamin B6 supports your nervous system and forms red blood cells.
• Riboflavin, niacin, and pantothenic acid help your metabolism.
• Potassium promotes healthy muscles and normal blood pressure.
• Zinc supports your immune system and healthy growth in babies and children.

Store Bought vs. Foraged Mushrooms: Are They Equally Safe to Eat?

Most stores have a limited number of mushrooms available that are easy to farm, while foragers seek out hard-to-cultivate mushrooms that can only be found in the wild, Dr. Hallen-Adams says.

"The great feature of purchasing mushrooms from a local grower or a store is that you know the source of the mushrooms and you know the species," says Angelini. "This removes a lot of the guesswork that is associated with foraging for mushrooms," says Angelini.

To forage safely for mushrooms you can't find in stores, bring a regional field guide and an experienced forager, Angelini advises. That's because mushrooms found in the wild can be poisonous.

"Some mushroom species look very much alike, where one species can be edible and another lookalike can be poisonous," Angelini says. "To be clear, by poisonous, the body's response could be nausea or vomiting or diarrhea, all the way up to deadly. So read your field guide carefully."

If you're sticking to the grocery store, there are some simple ways to pick the best mushrooms when shopping.

"Look for sound, good-looking mushrooms lacking any spots that look sunken or slimy, or mold growth," Hallen-Adams says. "Mushrooms, like any perishable item, are subject to spoilage."

Which Mushrooms Can Be Eaten Raw?

Fresh mushrooms that are available in grocery stores are typically safe to eat raw as long as they aren't showing signs of spoilage, Angelini says. This includes mushroom varieties like white button, cremini, and portobello - which are all the same mushroom species grown for different amounts of time - as well as oyster mushrooms, Angelini says.

"In small amounts, as long as they are fresh and cleaned, they should be okay," Angelini says.

Shiitakes, which are often available in stores, are usually fine to eat raw, but they can cause a condition known as shiitake dermatitis in some people, so it's better to err on the side of caution and cook them, Angelini advises. Sometimes known as flagellate dermatitis, shiitake dermatitis is a rare allergic reaction characterized by stripes of dark red or purplish welts on the body, according to the North American Mycological Association .

Mushrooms to Never Eat Raw

Don't eat foraged mushrooms raw, says Lindsay Chimileski, ND , a naturopathic doctor, acupuncturist, and registered herbalist in Hamden, Connecticut, who teaches plant and mushroom identification.

"Wild mushrooms should always be properly cleaned and cooked," Chimileski says. "It is also a good practice to only eat small portions of a wild mushroom, especially if it is the first time you are eating that mushroom species."

Raw morel mushrooms are especially dangerous because they have been linked to serious poisonings, including fatalities, over several decades on several continents, Hallen-Adams says.

Some mushrooms like reishi aren't edible raw because they're really tough, and are usually sold dried or crushed, Smith says.

Other mushrooms that might show up in your local grocery store, like chanterelles and porcini, shouldn't be eaten raw because they can upset the digestive system, and they taste better cooked, anyway, Smith adds.

A Special Note on Pregnancy and Raw Mushrooms

While mushrooms are nutrient-packed and can be part of a healthy diet during pregnancy, how they're prepared matters, says Chimileski. And store-bought is best.

"I do not recommend raw because of the potential discomfort of bloating," Chimileski says. "It is safe to eat cooked mushrooms when pregnant."

One exception: Enoki mushrooms, which are often imported from Asia and sold in stores, are best avoided or thoroughly cooked during pregnancy because they have been involved in several listeria outbreaks, Hallen-Adams says.

"Listeria disproportionately affects developing fetuses and causes miscarriages, and certainly should be cooked thoroughly if consumed," Hallen-Adams says. "The standard advice is to cook all mushrooms when pregnant people will be eating them."

How to Cook Mushrooms for the Most Nutritional Benefits

There are many ways to cook mushrooms that can make them safer and easier to digest, and also make them more flavorful, without compromising their nutritional benefits, Smith says.

"Roasting or grilling mushrooms with high heat and little fat or water transforms texture and develops savory caramelization, making them even more flavorful," Smith says. Grilling and microwaving are also great options, she adds.

Sautéing is a particularly great way to bring out their flavor, although it's most beneficial if you choose a healthier fat like olive oil, ghee, or coconut oil, Angelini says.

At the end of the day, it's hard to go wrong when you cook mushrooms, because it eliminates the health issues you can encounter by eating them raw, Angelini notes.

"Cooking mushrooms in a variety of ways can all unlock their supportive potential," Angelini says. "You can roast them, make soup with them, or even cook them on a homemade pizza or flatbread."

The Takeaway

While most store-bought mushrooms are safe to eat raw, cooking is still the safer way to go, because it eliminates the risk of unpleasant digestive issues. Select foraged mushrooms carefully, always cook them, and consume them in small amounts. If you are pregnant, do not eat raw mushrooms.

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Sources

1. 7 Impressive Reasons to Eat Mushrooms. Cleveland Clinic . December 22, 2022.
2. Shiitake Dermatitis Alert. North American Mycological Association .