Chanterelles Mushrooms: Nutrients, Benefits, and Recipe
Known for their rich flavor, tender texture, and yellow hue, chanterelles mushrooms prove a vibrant and versatile variety of edible mushrooms.
Also sometimes referred to by their scientific name, Cantharellus cibarius, chanterelle mushrooms boast a peppery taste, which you may have heard described as slightly sweet or fruity.
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Chanterelles mushrooms are featured in many recipes, including sauces, soups, scrambled eggs, and side dishes.
They are also highly nutritious, packing a hearty dose of several antioxidants, vitamins, and minerals into each serving.
This article will take a closer look chanterelle mushrooms and their nutrition, health benefits, and potential downsides, as well as some easy ways to enjoy this healthy dish.
Nutrients in chanterelles mushrooms
Chanterelle mushrooms are low in calories but contain a good amount of fiber in each serving. They also provide several other key nutrients, including copper, niacin, and vitamin D.
Just 1 cup (54 grams) of raw chanterelle mushrooms contains (1Trusted Source):
- Calories: 17
- Protein: 1 gram
- Carbs: 4 grams
- Fat: 0.3 grams
- Fiber: 2 grams
- Copper: 21% of the Daily Value (DV)
- Niacin: 14% of the DV
- Vitamin D: 14% of the DV
- Pantothenic acid: 12% of the DV
- Iron: 10% of the DV
- Riboflavin: 9% of the DV
- Manganese: 7% of the DV
Chanterelle mushrooms are particularly rich in copper — a mineral that plays a central role in your body’s energy production, brain health, and iron metabolism (2Trusted Source).
They also contain some vitamin D, which your body needs to maintain the health of your bones and immune system (3Trusted Source).
Plus, chanterelle mushrooms provide several B vitamins like niacin and pantothenic acid, both of which support your body’s central nervous system (4Trusted Source, 5Trusted Source).
SUMMARY
Chanterelles mushrooms are a good source of fiber and several vitamins and minerals, including copper, vitamin D, and B vitamins.
Health benefits of chanterelles
Besides their unique flavor and aroma, chanterelle mushrooms offer you plenty of reasons on why you should add them into your diet.
Here are a few of the top health benefits of chanterelle mushrooms.
Rich in antioxidants
Chanterelles mushrooms are a good source of antioxidants, which are compounds that may reduce inflammation and protect you against chronic disease by neutralizing harmful free radicals (6Trusted Source, 7Trusted Source, 8Trusted Source).
In particular, test-tube studies show that chanterelle mushrooms contain several antioxidant compounds like beta-carotene, flavonoids, polyphenols, and ascorbic acid (9Trusted Source, 10, 11Trusted Source).
According to some test-tube studies, certain compounds isolated from chanterelles mushrooms could help decrease markers of inflammation, such as interleukin-6 .
Though more research is needed, other test-tube studies also show that specific compounds extracted from chanterelle mushrooms could have cancer-fighting properties and may slow the growth of cancer cells (9Trusted Source, 13Trusted Source).
Supports bone health
Chanterelles mushrooms are one of the few natural food sources of vitamin D, an essential nutrient that many people are lacking (14Trusted Source).
Vitamin D is crucial for maintaining healthy bones. It helps you regulate the absorption of calcium and the mineralization of bone tissue (15Trusted Source).
Ensuring that you’re getting enough vitamin D from sun exposure, food sources, or supplements is important.
In fact, some studies show that a deficiency in vitamin D may be associated with a higher risk of bone fractures and osteoporosis (16Trusted Source, 17Trusted Source, 18Trusted Source).
Promotes immunity
Chanterelle mushrooms contain several micronutrients that are involved in maintaining immune function.
For example, they are high in copper, which is essential for immunity. According to one review, a deficiency in this important mineral could even increase the body’s susceptibility to bacterial infections (19Trusted Source).
They also provide a good amount of vitamin D, another micronutrient that helps keep the immune system healthy to protect against illness and infection (20Trusted Source, 21Trusted Source).
What’s more, one test-tube study found that certain compounds extracted from chanterelle mushrooms could help fight free radicals and improve the function of your immune cells (22Trusted Source).
SUMMARY
Chanterelles mushrooms are a good source of antioxidants and contain several nutrients that can support bone health and immune function.
Potential downsides
It’s important to exercise caution when foraging for mushrooms, as chanterelle mushrooms may appear similar to several other types of mushrooms, some of which can be toxic.
In particular, chanterelles mushrooms are often confused with jack-o’-lantern mushrooms, or Omphalotus olearius, which are poisonous and could cause issues like diarrhea and vomiting (23Trusted Source).
Furthermore, mushrooms harvested near highways or industrial sites may contain high concentrations of heavy metals, pesticides, or other harmful contaminants.
Some people may also be allergic to certain types of mushrooms, including chanterelle mushrooms.
If you experience any adverse side effects after eating chanterelle mushrooms, such as hives, itching, or digestive issues, stop eating right away and consult your doctor or an emergency hotline.
SUMMARY
It’s important to exercise caution when foraging for chanterelle mushrooms, as some types of poisonous mushrooms appear similar. Moreover, mushrooms harvested in certain areas may contain heavy metals or contaminants. Some people may also be allergic to chanterelle mushrooms.
How to cook chanterelles mushrooms
Though not as common as some other mushroom varieties, dried and fresh chanterelle mushrooms can likely be found at many specialty stores, online retailers, and farmers’ markets in your area.
You can enjoy them raw or cooked, though most people prefer the flavor and texture of cooked chanterelle mushrooms. Dried chanterelle mushrooms can also be rehydrated by steeping them in hot water until they are soft.
Chanterelle mushrooms make a great addition to your pasta sauces, pizzas, stuffings, or risottos. They are also delicious sautéed and served as a simple side dish.
Keep in mind that chanterelles mushrooms contain a high amount of water, which is released when you cook them.
Therefore, when cooking chanterelle mushrooms, you may want to dry sauté them first. This helps remove excess moisture before adding any butter or oil.
Here is a recipe for sautéed chanterelle mushrooms that you can try at home:
- Add 1 tablespoon (15 ml) olive oil and 1 minced shallot to a large pan over medium-high heat.
- Stir occasionally and cook until the shallots have turned clear. Then, add 2-3 cloves of minced garlic to the pan and cook for another 1-2 minutes.
- Set aside the garlic and shallot mixture on a separate plate.
- Wipe the pan to remove the oil, add 1 pound (454 grams) of quartered chanterelle mushrooms to the pan, and cook for 4-5 minutes. Be sure to wash them thoroughly and remove the rough ends before cooking.
- Add 1 tablespoon (14 grams) of butter and cook for 2-3 more minutes.
- Finally, mix in the cooked garlic and shallots, sprinkle on a bit of salt and pepper, and enjoy.
SUMMARY
Chanterelles mushrooms can be added to a variety of recipes. They can also be sautéed with shallots and garlic in the simple recipe outlined above.
The bottom line
Chanterelles mushrooms are versatile and nutritious — rich in fiber, vitamin D, copper, and B vitamins.
They are also a good source of antioxidants, which may help promote your bone health and immune function.
Best of all, they’re delicious and easy to enjoy in a variety of recipes, including pasta sauces, stuffings, risottos, and side dishes.
Try swapping them in for other mushrooms in your diet to take advantage of the many potential benefits that they offer you — not to mention the pop of color they add to your plate!