Laura Smith
Portabella mushrooms are a delicious and nutritious ingredient that can be used in a variety of dishes. With a meaty texture and deep, savoury flavour, they are a popular substitute for meat in burgers and other dishes. But how many calories do they contain? Portabella mushrooms are low in calories, with one large mushroom containing around 30-35 calories, and a 3-ounce serving (approximately one mushroom) containing only 18 calories. This makes them a great option for those watching their weight, as they can be consumed in larger quantities without adding significant calories. In addition to being low in calories, portabella mushrooms are also packed with essential nutrients, including B vitamins, copper, and selenium, making them a nutritious and delicious addition to any meal.
| Characteristics | Values |
|---|---|
| Calories | 18 calories per 3-ounce serving (about one mushroom) according to the USDA; one large portobello mushroom has around 30-35 calories |
| Carbohydrates | Less than 4 grams per large mushroom |
| Fat | Less than 0.5 grams per mushroom |
| Protein | More than 2 grams of plant-based protein per mushroom |
| Vitamins | B vitamins (especially niacin, riboflavin, and pantothenic acid), vitamin D2 (when exposed to sunlight or UV light), vitamin B6, vitamin C, vitamin K |
| Minerals | Copper, selenium |
| Other | Antioxidants, anti-inflammatory properties, low glycemic index, fiber |
Explore related products
What You'll Learn
Portabella mushrooms have low calories
Portabella mushrooms are a dieter's dream come true, as they are low in calories but packed with essential nutrients. According to the USDA, a 3-ounce serving of portabella mushrooms, which is about one mushroom, contains only 18 calories. This amounts to just 1% of a typical 2,000-calorie daily diet for the average adult.
The mature form of the Agaricus bisporus species, portabella mushrooms are the larger, more flavourful cousins of white button and cremini mushrooms. They have a meaty texture and a deep, savoury taste (also known as umami). This makes them a fantastic alternative to meat in burgers, as well as in grilled dishes, stir-fries and pasta.
Portabella mushrooms are incredibly nutritious. Each mushroom has more than 2 grams of plant-based protein and is rich in vitamins and minerals, including B vitamins such as niacin, riboflavin, and pantothenic acid. They are also a good source of copper and selenium. Your body needs copper to form connective tissue, metabolise iron, and produce energy and antioxidants. Selenium helps the body produce thyroid hormones and additional antioxidants, while also regulating the immune system and inflammation.
In addition to their nutritional benefits, portabella mushrooms have a low glycemic index and are high in fibre, which can help keep blood sugar levels stable. They are also a good source of potassium, which helps regulate blood pressure, and their low sodium content makes them ideal for heart-healthy diets.
Mushroom Gardening: How to Grow Your Own Mushrooms
You may want to see also
They are nutritious and healthy
Portabella mushrooms are not only delicious but also incredibly nutritious and healthy. They are a dieter's dream food, as they are low in calories but packed with essential nutrients. A serving size is generally considered to be two portabella mushrooms, or about 3 ounces, which contains only 18-19 calories according to the USDA. That's just 1 percent of a typical 2,000-calorie daily diet!
Portabella mushrooms are a great source of plant-based protein, with more than 2 grams per mushroom. They are also rich in vitamins and minerals, including B vitamins such as niacin, riboflavin, pantothen, and vitamin B6, which is involved in more than 100 chemical actions in the body. Portabellas are also a good source of copper and selenium, which are important for various bodily functions, including the production of connective tissue, metabolism of iron, and the formation of thyroid hormones.
In addition to their high nutrient content, portabella mushrooms have a low glycemic index and fiber content, which can help keep blood sugar levels stable. They are also a good source of potassium, which helps regulate blood pressure, and their low sodium content makes them ideal for heart-healthy diets. The antioxidant and anti-inflammatory properties of these mushrooms may also contribute to improved cardiovascular health over time.
Portabella mushrooms are a versatile and healthy addition to any meal. They can be grilled, stuffed, or sliced into stir-fries and pasta dishes. When exposed to sunlight or UV light, they can even naturally produce vitamin D2, making them one of the only plant-based sources of this essential vitamin.
Quickly Quarter White Mushrooms Like a Chef
You may want to see also
They are a good source of protein for vegetarians and vegans
Portabella mushrooms are a great source of protein for vegetarians and vegans. They are a mature form of the Agaricus bisporus species, which also includes white button and cremini mushrooms. As they mature, they develop a meaty texture and a savoury flavour, making them a popular meat substitute in burgers, stir-fries, and pasta dishes.
One large portabella mushroom typically contains around 18 to 35 calories, depending on its size. This makes them a low-calorie food, allowing people to consume larger quantities without worrying about excessive calorie intake. They are also low in fat, with less than half a gram of fat per mushroom, and contain no saturated fat, trans fats, or cholesterol.
Portabella mushrooms are an excellent source of plant-based protein, with each mushroom providing over 2 grams of protein. They are also rich in vitamins and minerals, including vitamin B6, copper, and selenium. Vitamin B6 is essential for various bodily functions, including metabolism, immune system support, and the production of neurotransmitters. Copper plays a crucial role in forming connective tissue, metabolising iron, and producing energy and antioxidants. Selenium helps regulate the immune system, reduce inflammation, and produce thyroid hormones.
In addition to their nutritional benefits, portabella mushrooms have antioxidant and anti-inflammatory properties, which can contribute to improved cardiovascular health. Their low glycemic index and fibre content can help stabilise blood sugar levels, making them beneficial for individuals managing diabetes or looking to maintain consistent energy levels throughout the day. The potassium in portabella mushrooms also helps regulate blood pressure, while their low sodium content makes them ideal for heart-healthy diets.
Mushrooms: A Surprising Source of Protein
You may want to see also
Explore related products
They are rich in vitamins and minerals
Portabella mushrooms are not only low in calories, but they are also rich in vitamins and minerals. They are a good source of vitamin B6, which is involved in more than 100 chemical actions in the body, including metabolism, immune support, and the production of neurotransmitters. In addition, portabella mushrooms contain essential B vitamins such as niacin, riboflavin, and pantothenic acid.
Portabella mushrooms are also a good source of minerals like copper and selenium. Copper plays a crucial role in forming connective tissue, metabolizing iron, and producing energy and antioxidants. Selenium, on the other hand, helps the body produce thyroid hormones and additional antioxidants. It also supports immune function and helps regulate inflammation.
The vitamin and mineral content of portabella mushrooms make them a nutritious food choice. When exposed to sunlight or UV light, they can even produce vitamin D2, making them a unique plant-based source of this essential vitamin. This feature is especially beneficial during winter or for individuals who spend a significant amount of time indoors.
In addition to their vitamin and mineral content, portabella mushrooms offer other nutritional benefits. They have a low glycemic index and fiber content, which can help maintain stable blood sugar levels. Their potassium content contributes to healthy blood pressure regulation, and their low sodium content makes them a heart-healthy food option.
Mushroom Sawdust Spawn: An Effective Growing Technique
You may want to see also
They are a good alternative to meat
Portabella mushrooms are a fantastic alternative to meat. They are low in calories, with only around 18 to 35 calories per 3-ounce serving (one mushroom), yet they are packed with essential nutrients. For instance, they are a good source of vitamin B, including vitamin B6, which is involved in over 100 chemical actions in the body, such as metabolising amino acids, producing neurotransmitters, and supporting the immune system. They are also a good source of copper, which the body needs to form connective tissue, metabolise iron, and produce energy and antioxidants.
Portabella mushrooms have a meaty texture and a deep, savoury flavour (umami) that make them ideal for grilling, stuffing, or slicing into stir-fries and pasta dishes. They are low in fat and do not contain any saturated fat, trans fats, or cholesterol. They are also a good source of plant-based protein, with each mushroom containing more than 2 grams of protein. This makes them an excellent option for vegetarians and vegans who need to add more protein to their diet.
In addition to their nutritional benefits, portabella mushrooms have some unique health advantages. They have a low glycemic index and fiber content, which can help to keep blood sugar levels stable, making them beneficial for people with diabetes or those looking to avoid energy crashes. The potassium in portabella mushrooms helps regulate blood pressure, while their low sodium content makes them heart-healthy. They also have antioxidant and anti-inflammatory properties, which can contribute to improved cardiovascular health over time.
Portabella mushrooms are a versatile and delicious addition to any meal. Whether you're a committed vegetarian or just looking to incorporate more plant-based options into your diet, portabella mushrooms are a nutritious and satisfying alternative to meat.
Mushroom Sales in Colorado: What's Available?
You may want to see also
Frequently asked questions
Yes, portabella mushrooms are low in calories. There are only around 18-35 calories in a large portobello mushroom, depending on its size. This makes them a great alternative to high-calorie foods like beef burgers.
According to the USDA, there are 18 calories in portobello mushrooms per 3-ounce serving (about one mushroom). This amounts to just 1% of a typical 2,000-calorie daily diet for the average adult.
Yes, portabella mushrooms are not only low in calories but also packed with essential nutrients. They are a good source of plant-based protein, vitamins B6, B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), copper, and selenium. They also contain fibre, potassium, and antioxidants.
Portabella mushrooms have a low glycemic index and are low in sodium, making them suitable for people managing diabetes or heart health. The fibre content helps keep blood sugar levels stable, and the potassium content supports healthy blood pressure regulation.
