Laura Smith
Portobello mushrooms are a great option for those looking for a low-calorie food option. They are also rich in nutrients like selenium, copper, vitamin B6, and niacin. A serving size is generally considered to be two portobello mushrooms, weighing about 3 ounces. According to the USDA, there are only 18 calories in 3 ounces of portobello mushrooms, which is about 6 calories per ounce. This makes portobello mushrooms a nutritious and satisfying option for those watching their calorie intake.
| Characteristics | Values |
|---|---|
| Calories in 3-ounce serving | 18 |
| Calories in grilled Portobello Mushrooms | 35 |
| Calories in raw Portobello Mushrooms | 19 |
| Vitamin B6 per cup of diced Portobello Mushrooms | 0.13 milligrams |
| Niacin per cup of diced Portobello Mushrooms | 3.87 milligrams |
| Vitamin D | 0 mcg |
| Calcium | 10 mg |
| Iron | 0.6 mg |
| Potassium | 480 mg |
| Selenium | 11 mcg |
| Copper | 0.4 mg |
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What You'll Learn
- Portobello mushrooms are low-calorie, with 18 calories per 3-ounce serving
- They are nutrient-dense, containing selenium, copper, vitamin B6, and niacin
- Portobellos are versatile and can be grilled, sautéed, or stuffed
- They are low in fat, containing 0g of total fat per 100g serving
- Portobellos are a good source of dietary fibre, with 2g per 100g serving
Portobello mushrooms are low-calorie, with 18 calories per 3-ounce serving
Portobello mushrooms are a low-calorie food option, with 18 calories per 3-ounce serving, according to the USDA. This is equivalent to about one mushroom. By comparison, 3 ounces of cooked ground beef contains 218 calories. This means you could eat eight large portobello mushrooms—almost 2 pounds—for the same number of calories as one small hamburger patty.
Portobello mushrooms are an excellent choice for those watching their weight, as they are low in calories but packed with essential nutrients. They are also a good source of copper and selenium, which are important for various bodily functions. For example, your body needs copper to form connective tissue, metabolize iron, and produce energy and antioxidants. Selenium, on the other hand, plays a crucial role in inflammation and immunity.
In addition to their low-calorie content, Portobello mushrooms offer other nutritional benefits. One cup of diced portobello mushrooms provides 7% of the recommended dietary allowance (RDA) for vitamin B6 and 24-27% RDA for niacin. Vitamin B6 is involved in over 100 chemical processes in the body, including amino acid metabolism and immune support. Niacin helps the body convert food into energy and synthesize fatty acids.
Portobello mushrooms are also versatile in the kitchen. Their porous nature allows them to easily absorb flavorful marinades. You can try marinating them in a mixture of balsamic vinegar, olive oil, lemon juice, mustard, garlic, thyme, and salt before grilling or sautéing. They can be stuffed with spinach, onions, and feta cheese or used in a caprese salad with fresh basil and low-fat mozzarella.
Whether grilled, sautéed, or raw, Portobello mushrooms are a nutritious and low-calorie food option. With only 18 calories per 3-ounce serving, they can help you feel satisfied while managing your calorie intake.
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They are nutrient-dense, containing selenium, copper, vitamin B6, and niacin
Portobello mushrooms are not only low in calories but also nutrient-dense, packing a range of vitamins and minerals. In particular, they contain selenium, copper, vitamin B6, and niacin.
Selenium is an essential mineral that plays a role in producing thyroid hormones and antioxidants. It also helps regulate the immune system and inflammation, potentially offering preventative health benefits for conditions such as asthma and inflammatory bowel disease. Portobello mushrooms are a good source of selenium, with 100 grams providing 20% of the recommended daily intake.
Copper is another trace mineral with diverse functions in the body. It is required for forming connective tissue, metabolizing iron, and producing energy and antioxidants. Portobello mushrooms provide a significant amount of copper, with a 1-cup serving offering 27% of the daily value.
Vitamin B6 is involved in over 100 chemical processes in the body, including the metabolism of amino acids and the production of neurotransmitters and immune system support. As the body does not store vitamin B6, it is important to include it in your diet, and portobello mushrooms are a good source, providing 7% of the recommended daily intake per cup.
Niacin, also known as vitamin B3, is another nutrient that the body does not store, so it must be obtained regularly through diet. Niacin helps the body metabolize food into energy and synthesize fatty acids. Portobello mushrooms are an excellent source of niacin, providing 24-27% of the recommended daily intake per cup.
In summary, portobello mushrooms are a nutrient-dense food, providing a good source of selenium, copper, vitamin B6, and niacin, among other essential nutrients. With their low-calorie content and high nutritional value, portobello mushrooms make a healthy and flavorful addition to any meal.
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Portobellos are versatile and can be grilled, sautéed, or stuffed
Portobello mushrooms are large brown mushrooms that are highly versatile in cooking. They are prized by vegetarians for their ""meaty" factor, especially when grilled. They can be used as a mushroom "steak" or as a burger patty.
Portobellos can be grilled, sautéed, or stuffed. When grilling, it is recommended to clean the mushrooms first by removing the stems and gently rubbing off any dirt from the caps with a paper towel. A basic marinade can be made with balsamic vinegar, olive oil, lemon juice, mustard, garlic, thyme, and salt. The mushrooms are then placed in the marinade for 30 minutes before grilling.
Portobellos can also be sautéed, which involves cooking them in a pan with a small amount of olive oil. They can be sliced or chopped before sautéing, and various seasonings and ingredients can be added to enhance their flavor.
Stuffed portobello mushrooms are another popular option. The mushrooms are first grilled or baked, and then stuffed with various fillings such as spinach, onions, cheese, sausage, or pesto.
Portobello mushrooms are not only versatile but also nutritious and low in calories. They are a good source of selenium, copper, vitamin B6, and niacin, offering multiple health benefits. With their satisfying texture, unique flavor, and nutritional value, portobello mushrooms make a healthy and delicious addition to any meal.
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They are low in fat, containing 0g of total fat per 100g serving
Portobello mushrooms are a great food to incorporate into your diet. They are low in calories, with only 18 calories per 3-ounce serving (approximately one mushroom). This means that you can eat them in larger quantities and feel satisfied without consuming too many calories. For example, 3 ounces of cooked ground beef contains 218 calories, whereas you could eat eight large portobello mushrooms, almost 2 pounds, for the same calorie count.
Not only are they low in calories, but portobello mushrooms are also low in fat. Per 100g serving, they contain 0g of total fat. This includes 0g of saturated fat, trans fat, polyunsaturated fat, and monounsaturated fat. In addition to being low in fat, portobello mushrooms offer other nutritional benefits. They are a good source of copper and selenium, which are important for various bodily functions. For instance, your body needs copper to form connective tissue, metabolize iron, and produce energy and antioxidants.
Portobello mushrooms also contain other vitamins and minerals, including vitamin B6, niacin, vitamin D, calcium, iron, potassium, and more. Vitamin B6 is involved in over 100 chemical actions in the body, helping to metabolize amino acids, produce neurotransmitters, and support the immune system. Niacin is important for metabolizing food into energy and synthesizing fatty acids. Overall, portobello mushrooms are a nutritious food choice that can be enjoyed as a low-calorie, low-fat option.
When preparing portobello mushrooms, you can try grilling them after marinating them in a mixture of balsamic vinegar, olive oil, lemon juice, mustard, garlic, thyme, and salt. You can also sauté them or stuff them with spinach, onions, and feta cheese. They are a versatile ingredient that can be used in various dishes, such as a caprese salad with sliced tomatoes, fresh basil, and low-fat mozzarella cheese.
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Portobellos are a good source of dietary fibre, with 2g per 100g serving
Portobello mushrooms are a great addition to any diet. They are low in calories, with only 18 calories in a 3-ounce serving, which is about one mushroom. This means you can eat them in larger quantities without worrying about consuming too many calories. For example, you could eat eight large portobello mushrooms, which is almost 2 pounds, for the same amount of calories as one small hamburger patty.
Not only are they low in calories, but they are also packed with essential nutrients. Portobellos are a good source of dietary fibre, with 2g per 100g serving. This includes a type of carbohydrate called beta-glucans, which supports a healthy gut microbiome. A well-balanced gut is linked to improved digestion, stronger immunity, better mood, and enhanced cognitive function.
Portobello mushrooms are also a good source of B vitamins, selenium, copper, phosphorus, and electrolytes like potassium. They contain amino acids, which are the building blocks of proteins, and provide plant-based protein. Additionally, they have high antioxidant and anti-inflammatory properties and are low in fat, sodium, and carbohydrates.
Portobello mushrooms are also known as natural cancer fighters and protectors of the immune system. They contain a compound called ergocalciferol, which can be converted to vitamin D2 when exposed to sunlight or UV light. This makes them one of the only plant-based sources of this essential vitamin.
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Frequently asked questions
There are 6.48 calories in one ounce of portobello mushrooms.
This was calculated using the fact that 3 ounces of portobello mushrooms contain 18 calories.
Yes, portobello mushrooms are nutritious. They are a good source of selenium, copper, niacin, vitamin B6, and vitamin D.
Grilled portobello mushrooms contain 35 calories.
Yes, raw portobello mushrooms are low in calories, containing only 19 calories.
