Ergothioneine Food Sources

Start with mushrooms

Analytical studies consistently find ergothioneine across edible mushrooms, often with large between-species variation. Oyster, lion’s mane, porcini and other specialty mushrooms have ranked highly in different datasets.

A 2023 analysis of seven fresh varieties found lion’s mane and oyster mushrooms highest within that study. That does not mean every sample of those mushrooms contains the same amount.

Other foods

A food analysis published in 2007 identified ergothioneine in selected organ meats, black and red beans and oat bran, in addition to specialty mushrooms. Diet-wide contribution depends on both concentration and how often a food is eaten.

Cooking and serving size

Cooking may change water content and the amount retained in a prepared serving. Reliable comparisons need the same basis—fresh weight versus dry weight—and must state whether the food was raw or cooked.

Food versus supplements

Foods deliver ergothioneine within a complex matrix and contribute other nutrients. Supplements deliver a labeled isolated amount. A milligram comparison alone cannot establish that either option creates a better health outcome.