John Miller
Portabella mushrooms are a tasty, versatile ingredient that can be cooked in a variety of ways. They are also a healthy food choice, but do they contain calories? Portabella mushrooms are a good source of copper, selenium, potassium, and B vitamins, and are low in sodium. They are also low in fat and calories, with a large portobello mushroom cap containing fewer than 4 grams of carbohydrates and less than half a gram of fat.
| Characteristics | Values |
|---|---|
| Calories | Portabella mushrooms are low in calories. A large portobello mushroom cap has fewer than 4 grams of carbohydrates and less than 0.5 grams of fat. |
| Nutritional Benefits | Portabella mushrooms are rich sources of copper, selenium, potassium, and B vitamins (riboflavin, niacin, and pantothenic acid). |
| Health Benefits | May have protective effects on brain health and may reduce the risk of mild cognitive impairment (MCI). Polysaccharides in mushrooms act as food for beneficial gut bacteria, which may improve immune function. |
| Preparation | Wash hands before and after handling. Clean mushrooms under running water immediately before cooking and eating. Do not pre-wash. Portabella mushrooms can be grilled, marinated, stir-fried, roasted, or sautéed. |
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What You'll Learn
Portabella mushrooms are low-calorie foods
Portabella mushrooms are a good choice for those watching their weight as they are low in calories and can be consumed in larger quantities without adding excessive calories to one's diet. For example, 3 ounces of cooked ground beef has 218 calories, while it would take almost 2 pounds of portobello mushrooms, or about eight large mushrooms, to provide the same amount of calories.
In addition to being low in calories, portabella mushrooms are also low in fat, containing less than half a gram of fat per mushroom. They are also free of saturated fat, trans fats, and cholesterol. Portabellas are a good source of dietary fibre, which makes up one-third of the carbohydrates in these mushrooms.
Portabella mushrooms provide various essential nutrients, including copper, selenium, potassium, and B vitamins such as riboflavin, niacin, and pantothenic acid. Copper is necessary for forming connective tissue, metabolising iron, and producing energy and antioxidants. Selenium plays a role in thyroid hormone production, antioxidant defence, immune regulation, and inflammation modulation. Potassium helps maintain fluid and electrolyte balance in the body, while B vitamins contribute to energy production and support the nervous system.
Consuming portabella mushrooms may offer protective effects for brain health in older adults. A 2019 study found that Chinese seniors aged 60 and older who ate two or more servings of mushrooms per week had a 52% reduced risk of developing mild cognitive impairment (MCI). Additionally, the polysaccharides in mushrooms act as food for beneficial gut bacteria, promoting their growth and contributing to improved immune function, as a large portion of the immune system is gut-based.
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They are nutrient-dense
Portabella mushrooms are nutrient-dense, packing a range of health benefits into a low-calorie package. They are a good source of ergothioneine (the "longevity vitamin"), vitamin B7 (biotin), selenium, copper, vitamin B3 (niacin), and vitamin B5 (pantothenic acid). They also contain beta glucans, which can improve cholesterol levels and help regulate blood sugar, reducing the risk of type 2 diabetes.
Portabellas are one of the few non-animal sources of vitamin D, although those grown indoors may not contain significant amounts. Some producers expose their mushrooms to ultraviolet (UV) light to boost vitamin D content. They also contain polysaccharides, which act as food for beneficial gut bacteria, helping those strains grow and survive. This may improve immune function, as 70% of the immune system is in the gut.
Portabellas are also a good source of potassium, which helps the body maintain fluid and electrolyte balance. They contain several B vitamins, which help provide energy by breaking down proteins, fats, and carbohydrates, and support the nervous system. They are also low in fat and sodium.
With their high nutritional value, portabella mushrooms are a versatile and healthy addition to any diet. They have been consumed for thousands of years, both as food and medicine, and remain popular today.
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Portabellas have a longer fridge life than white mushrooms
Portabella mushrooms are a popular ingredient in many dishes, from salads to sandwiches and pizzas. They are a healthy option, being low in calories and fat, and containing vitamins and minerals. When it comes to storing these mushrooms, it is important to remember that they have a longer fridge life when stored correctly.
Portabellas are mature Baby Bella mushrooms, given extra time to grow larger in size. This extended growth period results in a meatier texture and a more concentrated flavour. It also means that Portabellas have a lower moisture content than their younger counterparts, which contributes to their longer shelf life.
To maximise the shelf life of Portabella mushrooms, it is recommended to store them in a paper bag in the refrigerator. Paper bags are preferable to plastic bags as they allow for air circulation and absorb excess moisture, preventing spoilage. Maintaining the correct temperature is also crucial, with the ideal range being between 34°F and 40°F. At this temperature, the growth of bacteria and mould is slowed down.
It is also important to avoid rinsing or washing the mushrooms before storing them, as the added moisture can hasten decay. Instead, they should be gently cleaned with a dry paper towel or a soft brush to remove surface dirt. By following these storage guidelines, Portabella mushrooms can typically last for 7-10 days in the refrigerator.
In summary, Portabella mushrooms have a longer fridge life than white mushrooms due to their larger size and lower moisture content. By storing them correctly in a paper bag in the refrigerator and maintaining the ideal temperature range, their shelf life can be extended to up to 10 days.
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They are a good source of copper and selenium
Portabella mushrooms are a good source of copper and selenium, in addition to being low in calories. They are a type of fungus and are known for their large size, dark brown colour, and meaty texture.
Copper is a trace mineral that is essential for all living organisms. It serves various roles in the growth, development, and maintenance of organs such as the heart and brain, as well as connective tissue. According to the NIH, your body needs copper to form connective tissue, metabolize iron, and produce energy and antioxidants. One cup of diced portabella mushrooms provides 27% of the recommended daily intake of copper.
Selenium also has multiple health benefits. It helps the body produce thyroid hormones and antioxidants, and supports the immune system by regulating inflammation. Selenium may also play a protective role against cancer, heart disease, asthma, and inflammatory bowel disease. Portobello mushrooms provide about 13 mcg of selenium per cup.
Portabella mushrooms are a nutrient-dense food, offering a range of health benefits. They are a good source of copper and selenium, both of which are essential for maintaining overall health and well-being.
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Portabellas are low in sodium
Portabella mushrooms are a tasty treat with many health benefits. They are a good source of copper and selenium, with one cup of diced portobellos providing 27% of your recommended daily allowance of copper. Selenium helps the body produce thyroid hormones and antioxidants, and also regulates the immune system and inflammation.
Portabellas are also low in fat and calories, making them a great option for weight management. They are also a good source of fibre, with one-third of the carbohydrates in portobellos coming from fibre.
In addition, portabella mushrooms are low in sodium. This makes them a healthy option for those watching their salt intake. All mushroom varieties are low in sodium, but Portabellas are a close second to Baby Bellas for the lowest sodium content. Their umami properties mean they provide a meat-like flavour, without the salt.
Portabellas also contain potassium, which helps the body maintain fluid and electrolyte balance. They also contain several B vitamins, including riboflavin, niacin, and pantothenic acid, which provide energy and support the nervous system.
Portabella mushrooms are a versatile ingredient that can be cooked in a variety of ways. They are popular in Italian dishes, often added to pasta or sauces. They can also be grilled and used as a burger bun or meat substitute.
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Frequently asked questions
Yes, portabella mushrooms do have calories, but they are considered a low-calorie food.
A large portobello mushroom cap has fewer than 4 grams of carbohydrates and less than 0.5 grams of fat.
Yes, portabella mushrooms are a good source of copper, selenium, potassium, and B vitamins. They are also low in sodium and can help reduce the risk of mild cognitive impairment (MCI).
Portabella mushrooms are versatile and can be grilled, stuffed, roasted, fried, or sautéed. They are often used as a meat substitute in burgers or steaks, or added to pasta, sauces, or salads.
Fresh portabella mushrooms should be stored in their original packaging or a paper bag in the refrigerator.
