Which Mushroom Has the Most Antioxidants? A Guide to Fungi Nutrition

October 5, 2025 •

4 min read

According to a Penn State study, mushrooms are the single richest dietary source of the sulfur-containing antioxidant L-ergothioneine. But among the many available varieties, which mushroom has the most antioxidants? The answer points to a few specific fungi powerhouses known for their exceptional health-boosting properties.

Quick Summary

Several mushrooms are packed with powerful antioxidants, with porcini, chaga, and oyster varieties consistently ranking highest for potent cellular protection and health benefits.

Key Points

Porcini Mushrooms are Top Tier: Wild porcini mushrooms are shown to have the highest levels of the antioxidant ergothioneine among many tested varieties.
Chaga Mushrooms are Antioxidant Powerhouses: Chaga is notable for its exceptionally high ORAC score, a measure of antioxidant capacity, and is a rich source of polyphenols and beta-glucans.
Oyster and Maitake Offer High Levels: Certain oyster and maitake varieties also contain significant concentrations of both ergothioneine and glutathione.
Antioxidants are Heat Stable: Unlike many plant-based antioxidants, ergothioneine and glutathione found in mushrooms are not degraded by cooking, preserving their health benefits.
Wild vs. Cultivated Differences: Wild mushrooms often have higher concentrations of antioxidants compared to cultivated ones, likely due to environmental factors and genetic variation.
Incorporate into Your Diet Easily: These high-antioxidant mushrooms can be consumed fresh, dried, in powders, or as extracts, making it simple to add them to your daily routine.

The Power of Mushroom Antioxidants

Antioxidants are crucial for protecting the body's cells from oxidative stress, a process linked to aging and many chronic diseases, including cancer, heart disease, and neurodegenerative disorders. Mushrooms are a unique source of two particularly potent and stable antioxidants: ergothioneine (ERGO) and glutathione (GSH). Unlike many antioxidants, ERGO and GSH are highly heat-stable, meaning their benefits are not lost during cooking.

The Antioxidant King: The Mighty Porcini

While many people turn to well-known varieties like button mushrooms, research shows that some wild species and culinary staples offer significantly more antioxidant power. When it comes to ergothioneine, the Porcini mushroom (Boletus edulis) is often crowned the king. A key study published in Food Chemistry found that the wild Porcini mushroom contained 7.27 mg of ergothioneine per gram of dry weight—the highest concentration among the 13 species tested. This places it far ahead of many other varieties, making it an excellent choice for a rich antioxidant boost. Porcini mushrooms are prized in Italian cuisine and are widely available dried, allowing for easy incorporation into dishes.

Chaga: The High-Scoring ORAC Champion

Chaga mushrooms, known as the "King of Mushrooms" in Siberian folk medicine, are renowned for their incredible antioxidant properties. While their ergothioneine content may not be the highest, Chaga boasts one of the highest Oxygen Radical Absorbance Capacity (ORAC) scores of any food. The ORAC score measures a food's ability to neutralize free radicals in a lab setting. Chaga's score of over 146,700 μmol TE/100g powder is exceptionally high and attributed to its rich content of polyphenols, beta-glucans, and other bioactive compounds. It is typically consumed as a tea or supplement, as its hard, woody fruiting body is not palatable to eat directly.

Oyster and Maitake: Potent ERGO Powerhouses

Several other mushroom varieties are also excellent sources of antioxidants. Certain species of Oyster mushrooms (Pleurotus) and Maitake mushrooms (Grifola frondosa) contain very high levels of ergothioneine and glutathione.

Yellow Oyster (Pleurotus citrinopileatus): A study found Yellow Oyster mushrooms to contain 3.94 mg/g dw of ergothioneine, one of the highest concentrations observed.
Maitake (Grifola frondosa): This mushroom tested high for glutathione content and had a strong ergothioneine presence as well.
King Oyster (Pleurotus eryngii): Known for its high ergothioneine levels, it is a great choice for increasing your antioxidant intake.

Comparison of Antioxidant-Rich Mushrooms

The following table compares the antioxidant content of several mushroom species based on dry weight (dw), highlighting their relative strengths in providing ergothioneine (ERGO) and glutathione (GSH). All values are in mg/g dw.


Mushroom Species (Scientific Name)	ERGO (mg/g dw)	GSH (mg/g dw)	Relative Antioxidant Level
Porcini (Boletus edulis)	7.27	1.38	Very High (ERGO)
Yellow Oyster (Pleurotus citrinopileatus)	3.94	1.39	Very High (ERGO)
Maitake (Grifola frondosa)	1.11	2.41	High (GSH & ERGO)
Pioppini (Agrocybe aegerita)	2.56	1.92	High (GSH & ERGO)
Gray Oyster (Pleurotus ostreatus)	1.21	1.32	High (GSH & ERGO)
Pom Pom (Hericium erinaceus)	1.12	1.50	Moderate to High (GSH & ERGO)
Shiitake (Lentinula edodes)	0.92	1.14	Moderate (GSH & ERGO)
Reishi (Ganoderma lucidum)	0.56	0.41	Moderate (ERGO & GSH)
White Button (Agaricus bisporus)	0.41	0.63	Low to Moderate (GSH & ERGO)
Chanterelle (Cantharellus cibarius)	0.20	0.11	Low

How to Incorporate Antioxidant Mushrooms into Your Diet

Adding these nutrient-dense fungi to your meals is simple. Here are some easy ways to boost your antioxidant intake.

Sautéed Mushrooms: Add fresh or rehydrated dried mushrooms like Porcini, Oyster, or Maitake to pasta sauces, stir-fries, or as a flavorful side dish. Sautéing in olive or avocado oil can also aid in the absorption of fat-soluble nutrients.
Soups and Stews: Dried Porcini and Maitake add a deep, umami flavor to soups, broths, and stews. Chaga can be brewed into a tea and used as a base for a flavorful liquid.
Supplements and Powders: For those who don't have regular access to fresh or dried varieties, supplements in capsule or powder form provide a consistent dose of ergothioneine and other compounds.
Mushroom Coffee and Tea: Chaga and other functional mushrooms are popular ingredients in coffees and teas, offering an easy and convenient way to consume them daily.
Mushroom Extracts: Liquid extracts can be added to water, smoothies, or other beverages for a concentrated antioxidant boost.

Factors Influencing Antioxidant Levels

Not all mushrooms are created equal, and several factors can influence their antioxidant content.

Wild vs. Cultivated: Wild mushrooms often contain higher levels of bioactive compounds, including ergothioneine, than their cultivated counterparts. This is partly due to their natural growth environment, where they are exposed to more environmental stress, which triggers higher antioxidant production.
Species Variation: As the table above shows, there is significant variation in antioxidant content between different mushroom species. Even within the same species, different strains can show different results.
Mushroom Part: In some species, the ergothioneine and glutathione content can be more concentrated in the mushroom's cap (pileus) than in its stem (stipe).
Harvest Stage: The stage of development at harvest can also impact the concentration of antioxidants.

Conclusion

While all edible mushrooms contain antioxidants, some varieties stand out as exceptional sources. The wild Porcini mushroom is noted for having extremely high levels of ergothioneine, and Chaga has a remarkable ORAC score. Other varieties like Oyster and Maitake are also significant contributors. Incorporating a variety of these antioxidant-rich fungi into your nutrition diet can be a delicious and effective strategy for promoting overall health and combating oxidative stress. Whether you choose fresh, dried, or supplement forms, adding these fungal powerhouses is a simple step toward boosting your long-term wellness.

Learn More About Mushroom Nutrition

For further reading on mushroom nutrition and health benefits, consult resources from authoritative sources like the American Society for Nutrition.(https://nutrition.org/magnificent-mushrooms/)

Frequently Asked Questions

While it depends on the specific antioxidant measured, the wild porcini mushroom is often cited as having the highest concentration of ergothioneine. Chaga mushrooms, meanwhile, are celebrated for their exceptionally high ORAC score, a measure of antioxidant capacity.

No, cooking does not destroy the key antioxidants found in mushrooms. Ergothioneine, in particular, is very heat-stable, meaning its health benefits are retained even after the mushroom is cooked.

Research suggests that wild mushrooms tend to have higher concentrations of certain antioxidants, like ergothioneine and glutathione, compared to commonly cultivated varieties. This is believed to be due to environmental factors and stress exposure during growth.

Both ergothioneine (ERGO) and glutathione (GSH) are powerful sulfur-containing antioxidants found in mushrooms. ERGO is unique because mammals cannot produce it and must get it from dietary sources, primarily fungi.

You can add more mushrooms by sautéing fresh or rehydrated dried varieties into sauces and stir-fries, using dried porcini or maitake to flavor soups and broths, or taking mushroom supplements in powder or capsule form.

Yes, virtually all mushrooms contain antioxidants. However, the specific concentration and type vary significantly by species. Common white button mushrooms, for example, contain antioxidants but in much lower amounts than varieties like porcini, chaga, or oyster mushrooms.

Beyond their antioxidant properties, these mushrooms offer a range of health benefits, including immune system support from beta-glucans, anti-inflammatory effects, and potential anti-cancer properties. They are also rich in vitamins, minerals, and fiber.