Mushrooms (UV-exposed)
Serving size: 1 cup sliced (70g)
Why Eat Mushrooms (UV-exposed)?
UV-exposed mushrooms are one of the very few non-animal sources of vitamin D, providing 35% of your daily needs per cup. They also contain unique beta-glucans that support immune function, plus B vitamins, selenium, and powerful antioxidants like ergothioneine.
Mushrooms (UV-exposed) contains 2.9x more riboflavin per serving than Red Bell Pepper.
At a Glance
Nutrient Fingerprint
Mushrooms (UV-exposed)'s top nutrients as % Daily Value (capped at 100%)
Source: USDA FoodData Central · FDA Daily Values
How It Compares
Riboflavin (% DV) vs similar Others
Source: USDA FoodData Central · FDA Daily Values
Nutrient Absorption Tips
Vitamin C dramatically increases iron absorption
Pro tip: Squeeze lemon on your lentils or pair spinach with bell peppers
Learn moreVitamin D helps your body absorb calcium
Pro tip: Salmon + leafy greens covers both synergistically
Learn moreFatty fish covers both omega-3 and vitamin D
Pro tip: Wild salmon is a two-for-one powerhouse
Learn moreFolate and B12 work together for red blood cell formation
Pro tip: Lentils (folate) + eggs (B12) make a complete pair
Learn moreMagnesium is required to activate vitamin D
Pro tip: Pumpkin seeds + salmon = activation combo
Learn moreHigh fiber can reduce zinc absorption — balance intake
Pro tip: Space high-fiber and zinc-rich meals apart if possible
Learn moreZinc helps transport vitamin A from the liver
Pro tip: Sweet potato + pumpkin seeds covers both nutrients
Learn moreSelenium and vitamin E work together as antioxidants
Pro tip: Brazil nuts (selenium) + almonds (vitamin E) = antioxidant duo
Learn moreVitamins D and A balance each other for immune function
Pro tip: Salmon (D) + sweet potato (A) covers both fat-soluble vitamins
Learn moreSelenium is essential for thyroid hormone conversion alongside iodine
Pro tip: Seaweed (iodine) + Brazil nuts (selenium) = thyroid support
Learn moreCopper is essential for iron metabolism and red blood cell formation
Pro tip: Liver and shellfish provide both — or pair cashews with lentils
Learn morePhosphorus and calcium work together for bone mineralization
Pro tip: Dairy naturally provides both in ideal ratios
Learn moreHigh zinc intake can reduce copper absorption — balance both
Pro tip: Vary your protein sources between shellfish, nuts, and seeds
Learn moreB6, B12, and folate drive the methylation cycle for DNA repair and homocysteine clearance
Pro tip: Salmon covers B6 and B12 — add lentils for folate to complete the trio
Learn moreVitamin C regenerates beta-carotene after it neutralizes free radicals
Pro tip: Bell peppers + sweet potatoes = powerful antioxidant combo
Learn moreLeucine triggers muscle protein synthesis — pair with complete protein for full effect
Pro tip: Chicken breast or eggs provide both protein and leucine together
Learn moreNutrient Profile
Showing all tracked nutrients in Mushrooms (UV-exposed) per serving (1 cup sliced (70g)), grouped by category.
12 mcg per serving
1.5 mg per serving
0.03 mcg per serving
0.14 mcg per serving
Some nutrients (iodine, omega-3 from plant sources) have limited USDA data and may not appear above even if present in this food.
How to Eat Mushrooms (UV-exposed)
Storage & Selection Tips
How to Select
Look for firm, dry mushrooms without slimy spots or strong odors. UV-exposed varieties may be labeled as 'high vitamin D.' You can also set regular mushrooms in sunlight for 15-30 minutes to boost vitamin D.
How to Store
Store in a paper bag (not plastic) in the refrigerator to allow air circulation. Don't wash until ready to use.
Shelf Life
Fresh mushrooms last 5-7 days refrigerated. Dried mushrooms keep 6-12 months in an airtight container.
Practicality Ratings
How easy to prepare and use
How easy to find in stores
How many meal types it fits
Frequently Asked Questions
Mushrooms (UV-exposed) Appears in These Nutrient Guides
Magnesium
2% DV per serving
Iron
2% DV per serving
Vitamin C
2% DV per serving
Zinc
4% DV per serving
Folate
3% DV per serving
Vitamin B12
1% DV per serving
Vitamin D
1% DV per serving
Choline
2% DV per serving
Fiber
3% DV per serving
Potassium
5% DV per serving
Selenium
12% DV per serving
Phosphorus
5% DV per serving
Copper
22% DV per serving
Thiamin (Vitamin B1)
8% DV per serving
Riboflavin (Vitamin B2)
23% DV per serving
Niacin (Vitamin B3)
16% DV per serving
Pantothenic Acid (Vitamin B5)
22% DV per serving
Vitamin B6
6% DV per serving
Protein
4% DV per serving
Leucine
4% DV per serving
Isoleucine
7% DV per serving
Valine
11% DV per serving
Tryptophan
9% DV per serving
Lysine
5% DV per serving
Similar Foods (Others)
Compare Mushrooms (UV-exposed)
See how Mushrooms (UV-exposed) stacks up against another food, nutrient by nutrient.
Mushrooms (UV-exposed) Supports These Goals
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Try the Supplement Replacer ToolDisclaimer: Nutrient values are approximate and based on USDA FoodData Central. Actual values may vary by source, preparation method, and brand. Not medical advice.