mushroom calories 100g
Multiple antioxidant compounds, including polyphenols, polysaccharides, ergothioneine, glutathione, selenium, and vitamin C, are believed to be behind mushrooms potential cancer-fighting properties (13). Calories for one, two or more granola bars. J Affect Disord. Calories per: relative inactivity you should start very slowly and consult your doctor if you experience any Community. 19: 1 piece whole = 20g. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Scroll down for details and nutrition tables. MedicineNet does not provide medical advice, diagnosis or treatment. Other Common Serving Sizes: Related Types of Mushrooms: Cooked Mushrooms (Fat Not Added in Cooking) Portabella Mushrooms Mushrooms (Drained Solids, Canned) Oyster Mushroom Mushroom Pieces and Stems view more mushrooms nutritional info Shiitake Mushrooms or "How many meals a day should you eat?" Since this vitamin is usually obtained from animal sources, this may be beneficial for those following a plant-based diet (9, 10). * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. Privacy Policy, Standard serving size (1 cup) of cooked mushrooms (156 g). One cup (96 grams) of whole white mushrooms provides ( 5 ): Calories: 21 Carbs: 3 grams Fiber: 1 gram Protein: 3 grams Fat: 0 grams Vitamin D: 33% of the Daily Value (DV) Selenium: 16% of the. When you multiplay this value with weight of standard serving size (1 cup) of cooked mushrooms (156 g) you can see that you will get about 2.4 g of protein. Common Serving Sizes: More Details White Mushrooms Portabella Mushrooms Raw Mushrooms Sauteed Mushrooms Crimini Mushrooms Chestnut Mushrooms Canned Mushrooms Bella Mushrooms Boiled Mushrooms Fried Mushrooms Grilled Mushrooms Shiitake Mushrooms Nutrition Facts Mushrooms Additionally, ergothioneine may help inhibit arterial plaque development, a risk factor for heart disease that may lead to high blood pressure and stroke (28, 29). Therapeutic potential of mushrooms in diabetes mellitus: role of polysaccharides. Common Serving Sizes: More Details Chicken Mushroom Soup Condensed Mushroom Soup Creamy Mushroom Soup Related Types: Chili Soup (57 cal) Carrot And Coriander Soup (100 cal) Lentil Soup (54 cal) Vegetable Soup (41 cal) Country Vegetables Soup (57 cal) Clear Soup (8 cal) The association between mushroom consumption and mild cognitive impairment: A community-based cross-sectional study in Singapore. Mushrooms are a low-calorie food that provide the body with several nutrients, such as copper, potassium, iron, and a couple of B vitamins. * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. B vitamins assist in the release of energy from carbohydrates, protein, and fat. 3: 1 tbsp = 9.8g. See all nutrition data of cooked mushroom on charts. 2.74g. Roast them at 350F (176C) with sprigs of rosemary and thyme for a crunchy snack. 0.489g. 62%. A total of 126 health-related functions are thought to be produced by medicinal mushrooms and fungi. Medicinal mushrooms are making their namesake for carrying a heavy dose of healing compounds. When shopping for mushrooms, look for fresh mushrooms that are clean and free of blemishes, such as soft, moist spots and discoloration. Nutr Bull. Insert a knife along the grain of the onion, turn it around, and roughly chop it. Use them as a substitute for meat if you are looking to follow a vegetarian or vegan meal plan. A serving of this size contains 15 calories (in kcal) and will reduce in weight to around 53g/1.87oz when cooked and drained. The biggest concerns with adverse effects, however, are with wild mushrooms and the wide variety of poisonous substances they can contain. They are a good source of copper, potassium, phosphorus, and iron. 2018;17(1):44-53. doi:10.1016/j.jcm.2017.11.002, Khursheed R, Singh S, Wadhwa S, Gulati M, Awasthi A. Calorie breakdown: 11% fat, 46% carbs, 43% protein. Put us to the test today Try it Free, How Many Calories in Frozen Mixed Vegetables, How Many Calories in Pasta, Noodles and Rice, How Many Calories in Rolls, Bagels and Baps. In table below you can also see calories amount for four and five cooked mushrooms. Both the caps and stems of white mushrooms are edible, and you can enjoy them with many dishes, including breakfast, snacks, and desserts. 0.014g. Calculate burning calories for other portions: 100 g 1 cup pieces 1 mushroom Some other mushrooms cause digestive distress in susceptible people who consume alcohol alongside the mushroom dish. With its big caps, a 100g of this mushroom contains 35 calories, that's 42.4 calories per cup mushroom goodness. Cooked Mushrooms (Fat Not Added in Cooking), Pura Vida Fire Roasted Brussels Sprouts & Uncured Bacon, Green Giant Riced Veggie Blends Asian Stir Fry Style, Stahlbush Island Farms Classic Mixed Vegetables, Guan's Mushroom Company Shiitake Mushrooms. Cook them with scrambled eggs or add them as a filling to an omelet for a healthy breakfast. Top healthy pizzas with mushrooms or add them to your sides. What are poisonous mushrooms, and how do they affect the body. A 2020 study adds that the polysaccharides in mushrooms also help protect against diabetes by reducing oxidative stress. When you visit the site, Dotdash Meredith and its partners may store or retrieve information on your browser, mostly in the form of cookies. Due to their mild flavor and soft texture, white mushrooms make a great addition to a variety of dishes. You might like mushrooms on your steak or in vegetarian dishes, but are they good for you? Add them to a stir-fry along with other vegetables and your choice of protein. Photobiology of vitamin D in mushrooms and its bioavailability in humans. 2020;164:1194-1205. doi:10.1016/j.ijbiomac.2020.07.145, Ba D, Gao X, Al-Shaar L, et al. Mushroom Nutrition Facts One cup of mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. Serving Size: 100 g: Amount Per Serving. Track macros, calories, and more with MyFitnessPal. Saturated Fat. Medicinal mushroom: Boon for therapeutic applications. These treated mushrooms are one of the best sources of vitamin D. Vitamin D is important for healthy bones. Cut off the stems of the shimeji mushrooms and loosen them. Additionally, vitamin C inhibits certain enzymes, preventing cancer from spreading (24). Fresh mushrooms have a short shelf life of 34 days. Nutrition Facts. Nardozzi C. Edible landscaping - Edible of the month: Two simple, beginner mushrooms. 0%. If you continue to use this site we will assume that you are happy with it. The following values are approximate and depend on variety, season, ripeness, cultivation conditions, etc. Both the caps and stems are edible, and you can eat them cooked or raw. 6.9g. Barbie Cervoni MS, RD, CDCES, CDN, is a registered dietitian andcertified diabetes care and education specialist. 100 g: Amount Per Serving. One cup (96 grams) of whole white mushrooms provides (5): Due to their exposure to UV rays or sunlight, mushrooms are a natural, non-animal source of vitamin D2 thats capable of increasing blood levels of this vitamin as effectively as a supplement and white mushrooms are no exception (6, 7). 2010;12(1):1-16. doi:10.1615/IntJMedMushr.v12.i1.10, Chaturvedi VK, Agarwal S, Gupta KK, Ramteke PW, Singh MP. 100 g Cooked Mushrooms. 45: 1 cup sliced = 108g. You can find white mushrooms in various presentations, such as fresh, frozen, canned, dried, and powdered. Mushroom poisoning syndromes. Mushroom Weight and Calorie Chart 0%. . | standard serving size, tablespoon 100g of cooked mushrooms have about 56 calories (kcal). 0.042g . Rich in vitamins and minerals (142.1%/cal) - a good source of Vitamin D and Copper. Use mushrooms when making sauces, stews, and soups, or simply chop, saut, and add to grain, potato, or egg dishes. 28: . Rich in nutrients and vitamin D, mushrooms have been shown to have antioxidant, anti-inflammatory, and anticancer properties. Several varieties of mushrooms, such as porcini and white button mushrooms, are high in the antioxidants glutathione and ergothioneine, which are not found in many other plant foods. You can enjoy your fresh and dried mushrooms cooked or raw. : Take a look at tables below to see details about cooked mushrooms nutrition. Find calories, carbs, and nutritional contents for Chestnut Mushrooms Per 100g and over 2,000,000 other foods at MyFitnessPal 0%. Medicinal mushroom science: History, current status, future trends, and unsolved problems. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 32: 1 g. 0.32: 1 cup sliced = 102.5g. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Mushrooms can be cooked in a variety of ways, including grilling, baking, broiling, sauting, and roasting. To show you what does it mean, standard serving size (1 cup) of cooked mushrooms (156 g) have about 87 calories. Switch Up Your Snack Shopping to Shake Off the Pounds, Fruit and Vegetables in a Weight Loss Diet, Eating Fewer Animal Based Products Linked to Lower BMI, Calorie Counted Recipes for Vegetarian Dishes, Receive the latest on what works for weight loss straight to your inbox. Like most mushrooms, white mushrooms are low in calories but pack plenty of nutrients. The latter methods considerably reduced antioxidant activity. No studies have specifically evaluated the effects of eating white mushrooms on cancer, so further research is needed to verify these claims. Cooked mushrooms have 14.39 g carbohydrates per 100g. Antioxidants have been shown to fight oxidative stress and inflammation, which contribute to signs of aging and to the development of chronic diseases. 8%. Mushrooms are fungi, which is a separate kingdom of life from plants and animals. North American Mycological Association. But in general, most edible varieties contain important vitamins and minerals like vitamin C, vitamin B-6, magnesium, phosphorous, potassium, copper, folate, and zinc. discomfort, distress or any other symptoms. do not continue. There are 22 calories in 100 grams of Mushrooms. Get full nutrition facts and other common serving sizes of Brown Mushrooms (Crimini Italian) including 1 piece and 1 oz. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 29: 1 g. 0.29: 1 cup pieces = 156g. After reviewing results of the U.S. National Health and Nutrition Examination Survey (NHANES), researchers noted that people who consumed mushrooms had a reduced risk of having depression. | half cup. All trademarks, copyright and other forms of intellectual property are property of their respective owners. Iron. Carbs. The largest cultivated mushroom is the portabella, which can grow up to 6 inches in diameter. . Thank you, {{form.email}}, for signing up. Mushrooms provide a small amount of protein at 2.2 grams per cup, which represents just a portion of your daily needs. Get full nutrition facts and other common serving sizes of Mushrooms including 1 slice and 1 small. All rights reserved. U.S. Department of Agriculture. -Glucan in foods and its physiological functions. Dried mushrooms tend to have more calories and other nutrients than raw varieties because they are more concentrated. This article discusses the protein content of, Black fungus is an edible mushroom common in Chinese dishes. Iron is a mineral needed for the synthesis of hemoglobin, DNA, amino acids, neurotransmitters, and certain hormones. Mushrooms, white, raw. 4%. Medical Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Dermatoendocrinol. Mushrooms are a good source of copper, B vitamins, potassium, and iron. As a result, mushrooms are considered a heart-healthy food choice. Saturated Fat. 2,000 calories a day is used for general nutrition advice. Eating these mushrooms has the same benefit as getting vitamin D from supplements or from sun exposure. This article examines the uses, benefits and, Chicken and turkey are two popular protein sources, but you may wonder if one is better than the other. J Chiropr Med. J Nutr Sci Vitaminol. They are also high in protein and vitamin D, and theyre a source of vitamin B12. One study in 10 men found that consuming either 2 teaspoons (8 grams) or 1 tablespoon (16 grams) of mushroom powder as part of a meal significantly reduced their blood triglycerides levels, compared with the control group (14, 27). Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Institute of Medicine (US) Panel on Micronutrients. There are 29 calories (on average) in 100 g of Mushrooms. The tools and information on the Weight Loss Resources site are not intended for Cookies collect information about your preferences and your devices and are used to make the site work as you expect it to, to understand how you interact with the site, and to show advertisements that are targeted to your interests. There are many types of culinary mushrooms, including white button, crimini, shiitake, portabella, enoki, cloud ear, and more. Mushrooms are a good source of copper, B vitamins, potassium, and iron. About 100 grams of mushrooms cooked in oil contain: Mushroom is an edible fungus that has been consumed for both its flavor and for its medicinal properties. Potassium. Since it can be hard to tell the difference between poisonous and nonpoisonous mushrooms, its always best to obtain mushrooms from the store. Other mushroom toxins can affect the involuntary nervous system, kidneys, and liver, or are carcinogenic. FoodData Central. Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 28: 1 g. 0.28: 1 cup pieces = 156g. Calorie breakdown: 46% fat, 38% carbs, 16% protein. One cup of raw mushrooms contains just 15 calories. When young and immature, they are known as white mushrooms if they have a white color, or crimini mushrooms if they have slight brown shade. There are 22 calories in 100 grams of Mushrooms. There are 48 calories in 100 grams of Cooked Mushrooms (from Fresh). Common Serving Sizes: Nutrition Facts Raw Mushrooms Fat 9 Carbohydrate 4 Protein 4 how to burn 29 calories (100 g of raw mushrooms) your weight: jogging (5 mph) 3mins walking (15 minute mile) 6mins bicycling 3mins swimming (25 yards per min) 5mins aerobic dancing 5mins dancing 6mins 2.74g. About 100 grams of mushrooms cooked in oil contain: Calories: 80-95 (depending on the oil used) Carbs: 3.9 grams, 1% of the daily value (DV) Sodium: 147 mg, 6% of DV Fiber: 1.2 grams, 4% of DV Sugar: 2.4 grams Protein: 3.7 grams, 7% of DV Total fat: 4 grams, 5% of DV Saturated fat: 0.6 grams, 3% of DV Vitamin D: 0.2 mcg, 1% of DV Calcium: 4 mg A 100g of this mushroom can contain up to 43 calories, that's 37 calories if sliced and 63.6 calories for a large one. Cross-reactivity between molds and mushrooms. 4: Related Types: White Mushrooms (22 cal) Portabella Mushrooms (22 cal) Raw Mushrooms (29 cal) 2018;8(8):334. doi:10.1007/s13205-018-1358-0, Cheung PCK. Mushrooms are also a good source of fiber, particularly the soluble fiber beta-glucan. Saturated Fat. Nutrition Facts. 3 Biotech. 48 % Daily Values* Total Fat. Lastly, powdered white mushrooms are mainly used to enhance the nutritional value of foods, specifically to increase the protein content of baked products (37). All trademarks, copyright and other forms of intellectual property are property of their respective owners. Other Common Serving Sizes: Serving Size Calories; 1 oz: 7: 1 piece . Mushrooms are full of micronutrients. Though research is encouraging, most studies have focused on the effects of white mushrooms compounds. This effect appears to be present regardless of the amount of mushrooms consumed. Privacy policy. Health benefits of mushrooms include the following: Mushrooms contain vitamins, fiber, proteins, and minerals, which may be lost with certain cooking methods. Lastly, vitamin C and selenium offer anticancer properties that enhance your immune systems production of protective cells, including natural killer cells, which help defend against cancer development (23, 24). Int J Med Mushrooms. How many carbs (carbohydrates) in marshmallow. Food allergies to mushrooms are rare but have been reported. There are 22 calories in 100 g of Chestnut Mushrooms. FoodData Central. How many calories does dosa with filling have? White mushrooms (Agaricus bisporus) belong to the Fungi kingdom and constitute about 90% of the mushrooms consumed in the United States (2). 0.848g . Raw mushrooms can hold spreads and dips, or they can be baked with other kinds of stuffing, such as seafood or cheeses mixed with herbs, spices, and vegetables. Healthy diet and healthy lifestyle promoter, We use cookies to ensure that we give you the best experience on our website. Since 2005, a community of over 200 million members have used MyFitnessPal to answer those questions and more. Please note that some foods may not be suitable for some people and you are urged to seek the advice of a physician before beginning any weight loss effort or diet regimen. Mushrooms: Calories and Nutritional info. U.S. Department of Agriculture. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. 2018;64(1):8-17. doi:10.3177/jnsv.64.8, Lo HC, Wasser SP. Vitamin D deficiency may lead to osteoporosis, mineralization defects, and muscle weakness, causing falls and fractures (8). Thus, freezing, canning, and drying are some of the methods used to extend their shelf life without compromising their nutritional quality (36). You can find them fresh, frozen, canned, dried, or even in powdered form. National Academies Press (US); 2001. Time and again research has shown that people who keep a food diary are more successful at losing weight - but not everyone wants to use an online diary, for some of us it's just easier to scribble stuff down. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. So whether your goal is walking for weight loss, tracking the foods you eat, or something else entirely, MyFitnessPal has the tools you need to start your fitness and health journey today. These compounds can be beneficial to health. White mushrooms are low in calories and sugar. Aside from being very low in calories, they offer multiple health-promoting effects, such as improved heart health and cancer-fighting properties. We won't share your email address. Agaricus bisporus can be harvested at varying stages of maturity. If you feel any discomfort or pain when you exercise, Do not contain any risky components such as sodium, cholesterol, saturated fat and added sugar! Wild mushrooms that are sold by reputable purveyors should be safe to eat. Mushrooms: A rich source of the antioxidants ergothioneine and glutathione. All product names, trademarks, registered trademarks, service marks or registered service marks, Cooked Mushrooms (Fat Not Added in Cooking), Cooked Mushrooms (from Fresh, Fat Added in Cooking), Lite n' Easy Steamed Chicken & Mushroom Dumplings with Warm Asian Salad, Lite n' Easy Chicken in Mushroom & Leek Sauce, Guzman Y Gomez Bowl - Spicy Shredded Mushroom. There are 29 calories in 100 g of Cooked White Mushrooms. This article reviews the uses, nutrients, and benefits of black fungus, as well as. Many people use chop mushrooms and put them in salads raw. Technically, they are not a vegetable, but they are often used and served as a vegetable in recipes. 100g of white mushrooms have about 22 calories (kcal). Common Serving Sizes: Amount Serving Size Calories Add to Counter; 100 g. 22: 1 g. 0.22: 1 cup sliced = 72g. Research is ongoing about the potential for using mushrooms to improve health and to prevent or manage health conditions. White mushrooms are widely consumed both because of their nutritional value and wide range of medicinal properties. One cup of mushrooms (70g) provides 15 calories, 2.2g of protein, 2.3g of carbohydrates, and 0.2g of fat. Plus, see how many calories you need each day and discover the easy way to count calories with our online food diary. Shiitake mushrooms are prized for their rich taste. Calories. You may have a cross-reaction if you are allergic to molds. 0.4g. Mushrooms, raw. : Calorie Breakdown: 11% fat, 46% carbs, 43% prot. There are 22 calories in 100 grams of Mushrooms. Normally, mushrooms are not a good source of vitamin D. The exception is wild mushrooms, but eating them can be risky if you are unable to determine which are edible and which are toxic. 100 grams of mushrooms contain 26 kcal (109 kJ), 2.5 grams of proteins, 5.1 grams of carbohydrates, and 0.2 grams of fats. The main phenolic compounds in white mushrooms are flavonoids and phenolic acids, which have the potential to act both as antioxidants and pro-oxidants. These antioxidants help combat the harmful effects of oxidative stress, which leads to cellular damage that can accelerate aging and increase the risk of developing heart disease and certain cancers (14). They are also very low in calories and have a high protein content. Meanwhile, ergothioneine protects DNA from oxidative damage (15, 20, 21, 22). So be sure to eat protein-rich foods such as legumes, nuts, dairy, meat, or fish as part of a balanced diet. The researchers found that grilling or microwaving mushrooms preserved nutrients better than frying or boiling. Calories (with Percentage) for each Nutrient for 100g of Mushrooms Carbohydrate Protein Fat 35.7% 57.1% Prefer to Keep Track on Paper? Turkey vs Chicken: Which Has More Protein? Wild mushrooms are available seasonally, usually in the summer and fall. As such, they are considered beneficial for those following plant-based diets. This article explains everything you need to know about white mushrooms, including their potential benefits and how to enjoy them. Mushroom caps serve as a good vehicle for stuffing. It is easy to count that two cooked mushrooms have about 174 calories and three cooked mushrooms have about 261 calories. White mushrooms are also known as table, common, button, or champignon mushrooms. Although the information provided on this site is presented in good faith and believed to be correct, FatSecret makes no representations or warranties as to its completeness or accuracy and all information, including nutritional values, is used by you at your own risk. Calories. 0.026g. In one study, research was conducted on four varieties of mushrooms (oyster, white button, king oyster, and shiitake) cooked in various methods, such as boiling, microwaving, frying, and grilling. 2013;5(1):165-76. doi:10.4161/derm.23321, McRae MP. Calories. Consuming dietary fiber has many health benefits, including a lower risk of type 2 diabetes. Heat olive oil (for shimeji mushrooms . The tools and information on the Weight Loss Resources site are intended as Start your day off with a protein and fiber-rich egg and mushroom dish or pair your main course with a side of simple grilled mushrooms. So it is easy to count that standard serving size (1 cup) of cooked mushrooms (156 g) has about 0.3 g of fat. They have a mild flavor and smooth cap, and they can be enjoyed fresh, frozen, canned, dried, or powdered. When they are rehydrated before cooking or eating, their nutrition is comparable to raw versions. Effects of ingesting a toxic wild mushroom variety may include gastrointestinal irritation with nausea, cramps, vomiting, and diarrhea. Percentages are based on a diet of 2000 calories a day. Serving Size: 100 g: Amount Per Serving. National Institutes of Health Office of Dietary Supplements: Fact Sheet for Professionals. 2019;68(1):197-203. doi:10.3233/jad-180959. It then traps triglycerides and cholesterol, preventing their absorption (25, 26). 1) prepare the vegetables 00:17. Dried and canned mushrooms can also be found all year long. They may also have benefits for your heart health, immune function and more. Healthline Media does not provide medical advice, diagnosis, or treatment. One specific type of polysaccharide is beta glucan. Trans Fat-Polyunsaturated Fat. White mushrooms are incredibly popular in the United States, among many other counties. Hallucinogens DrugFacts. Find calories, carbs, and nutritional contents for Button Mushrooms Correct -100g- and over 2,000,000 other foods at MyFitnessPal There are 15 calories in 1 cup of pieces or slices of Mushrooms. They have a small stem, smooth cap, and mild flavor that pairs well with many dishes. Raw mushrooms are low in energy* as they provide an average of 28 calories (kcal) per 100 g, i.e. Cal. Mushroom Nutrition Facts and Health Benefits. What Are Chaga Mushrooms and Are They Healthy? These may either pass on their own or be severe enough to require hospitalization. : Calorie Breakdown: 11% fat, 46% carbs, 43% prot. Find calories, carbs, and nutritional contents for Oyster - Raw - Per 100g and over 2,000,000 other foods at MyFitnessPal . Manywild mushrooms are deadly and can look like safe varieties, so it is risky to gather wild mushrooms on your own for eating. By Barbie Cervoni MS, RD, CDCES, CDN * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. There are 29 calories in 100 g of Raw Mushrooms. Similarly, research suggests that white mushrooms offer some vitamin B12. National Gardening Association. 22 % Daily Values* Total Fat. ounce 1996-2023 MedicineNet, Inc. All rights reserved. Additionally, they provide a higher protein content than most vegetables, which would also be beneficial if you follow a plant-based diet, as they may help you increase your protein intake (11, 12). For example, white mushrooms have slightly more calcium while shiitake mushrooms have more fiber. 0%. 4%. Cooked Mushrooms (Fat Not Added in Cooking), Mugg & Bean Sesame-Crusted Chicken & Veg Bowl, Woolworths Peas, Baby Carrots & Sweetcorn. Get full nutrition facts and other common serving sizes of Cooked Mushrooms (from Fresh) including 1 small and 1 medium.
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