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Key Mushroom Nutrition Stats Calories: approximately 22 kcal per 100g (raw) Water Content: 90 to 92% by weight Protein: 3 to 4g per 100g (notably high for non-animal foods) Fiber: 1 to 2g (from beta-glucans and chitin) Glycemic Index: very low (under 15) Protein Quality and Amino Acid Profile A common question for anyone eating plant-based is whether mushrooms are a good protein source

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