Emma Wilson
Portobello mushrooms are a type of mushroom that is prized for its rich, earthy flavour and meaty texture. They are the largest mushroom variety commonly available in grocery stores, with caps ranging from three to six inches in diameter. But how many calories does a huge portobello mushroom contain? Well, according to the USDA, a serving of two large portobello mushrooms (approximately 6 ounces or 170 grams) contains only 38 calories. This makes portobellos a low-calorie food option, as they have few calories relative to their weight, allowing people to consume larger quantities while still maintaining a low-calorie intake.
| Characteristics | Values |
|---|---|
| Calories | 18 per 3-ounce serving (about one mushroom) or 38 per 2 big-sized mushroom serving |
| Carbohydrates | 5 grams per 2 big-sized mushroom serving |
| Protein | 4 grams per 2 big-sized mushroom serving |
| Fat | Less than half a gram per 2 big-sized mushroom serving |
| Vitamin B6 | 0.13 milligrams per cup of diced mushrooms |
| Niacin | 3.87 milligrams per cup of diced mushrooms or 7 mg per 2 big-sized mushroom serving |
| Selenium | Rich source |
| Manganese | Good amount |
| Zinc | Good amount |
| Potassium | 600-700 milligrams per 2 mushroom serving |
| Sodium | Low |
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What You'll Learn
Portobello mushrooms are low in calories
Portobello mushrooms are a great example of how tasty and nutritious low-calorie foods can be. According to the USDA, there are only 18 calories in Portobello mushrooms per 3-ounce serving (roughly one mushroom). This is about 1% of a typical 2,000-calorie daily diet for the average adult.
The ratio of calories to weight makes Portobellos a low-calorie food. Low-calorie foods have few calories per gram and can help people manage their weight, according to the CDC. Because they are so low in calories, you can eat them in larger quantities and feel satisfied. For example, 3 ounces of cooked ground beef has 218 calories. You could eat eight large Portobello mushrooms (almost 2 pounds) for the same number of calories as one small hamburger patty.
Portobello mushrooms are also a good source of nutrition. They are rich in copper and selenium, an antioxidant that helps protect body cells from damage that may lead to heart disease, some cancers, and other diseases of ageing. They also contain vitamins B and D, and certain bioactive plant compounds that trigger the immune system, ease inflammation, and have potent anticancer traits.
Portobellos are also a good source of fibre, protein, and minerals like selenium, manganese, and zinc. They are low in sodium and contain potassium, which helps the body maintain fluid and electrolyte balance. They are also a source of vitamin B6, which is involved in more than 100 chemical actions throughout the body, and niacin, which helps the body metabolize food into energy and synthesizes fatty acids.
Portobello mushrooms are a versatile variety that can be used in a rich array of culinary delights owing to their meaty texture and rich flavour. They are often used as a meat substitute in burgers or sandwiches, adding a rich, umami flavour to pasta dishes, salads, or any side dish.
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They're also rich in vitamins and minerals
Portobello mushrooms are large, mature cremini mushrooms with a meaty texture and intense flavour. They are a good source of vitamins and minerals and have a range of health benefits.
Portobello mushrooms are an excellent source of B vitamins, including niacin (vitamin B3), riboflavin (vitamin B2), and thiamine. B vitamins are important for maintaining high energy levels and cognitive health, and they help the body recover from stress. Niacin supports cardiovascular health and plays a role in maintaining healthy cholesterol and blood pressure levels. Riboflavin can help prevent or treat headaches and migraines, may lower PMS symptoms, and can protect the eyes from diseases like glaucoma. B vitamins also support healthy skin and can help prevent diabetes by maintaining normal blood sugar levels.
In addition to B vitamins, portobello mushrooms contain vitamin D. They are one of the only non-animal sources of this nutrient, although the amount of vitamin D in mushrooms depends on their exposure to UV light. Portobello mushrooms also contain vitamin B6, which is involved in more than 100 chemical actions in the body, including metabolism and immune system support.
Portobello mushrooms are also a good source of minerals, including copper, selenium, phosphorus, and potassium. Copper is essential for forming connective tissue, metabolizing iron, and producing energy and antioxidants. Selenium has anti-inflammatory and immune-boosting properties.
Overall, portobello mushrooms are a nutritious food with a wide range of health benefits. They are low in calories and fat, making them a healthy addition to any diet and a good substitute for meat in recipes.
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They're a good meat substitute
Portobello mushrooms are a great meat substitute, especially for those who are looking to cut down on calories without compromising on nutrition. According to the USDA, there are only 18 calories in portobello mushrooms per 3-ounce serving, which is about one mushroom. In 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 have a deep, rich, and earthy flavour, and their meaty texture makes them a popular substitute for meat, especially in vegetarian dishes. They are often used in restaurants as a patty in vegetarian burgers, sandwiches, and steaks. Portobello mushrooms are also used as a substitute for whole cuts of beef in stews, sandwiches, chillies, tacos, and fajitas. Their versatility extends to grilling, where they can be cooked alongside summer vegetables like zucchini and eggplant.
Portobello mushrooms are also a good source of vitamins and minerals. They are rich in copper and selenium, and a good source of vitamin B6 and niacin. While they may not be a complete substitute for meat in terms of nutrition, they tick many of the same boxes in terms of eating experience. They have a satisfying texture and a delicious umami flavour, which is why they are often used as a meat alternative.
Portobello mushrooms are also very versatile in terms of preparation. They can be sliced into strips for use in tacos or fajitas, or chopped into small pieces to add a "meaty" texture to pasta, pizza, or stews. They can also be marinated in a mixture of balsamic vinegar, olive oil, lemon juice, mustard, garlic, thyme, and salt, and then grilled or stuffed with vegetables and cheese.
Overall, portobello mushrooms are a tasty and nutritious meat substitute that can be used in a variety of dishes, providing a satisfying and healthy alternative to meat.
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They're versatile in cooking
Portobello mushrooms are a great, versatile ingredient to cook with. They are thick, meaty, and low in calories, making them a suitable vegetarian swap for beef burgers or sandwiches. When sliced and sautéed, they add an umami flavour to soups, salads, and pasta dishes.
One way to cook portobello mushrooms is to bake them in the oven. You can stuff the mushroom caps with fresh basil, thyme, Italian seasoning, goat cheese, parmesan, mozzarella cheese, or your favourite filling before baking. You can also try grilling marinated portobello mushrooms for 5 minutes on each side over high heat.
If you want to bake them, start by choosing big, fresh portobello mushrooms and wiping them clean. Remove the stems and finely chop or mince some garlic. Lightly oil a baking dish or sheet and place the mushrooms on it in a single layer, gill-side up. In a bowl, mix together oil, garlic, thyme, and a little salt and pepper, then drizzle this mixture over the mushrooms. Top each mushroom with a thin slice of butter and bake for around 15 minutes until tender. While they're cooking, mix together some cheese, then add this to the mushrooms and return them to the oven for 5 minutes, until the cheese is melted.
These garlicky, cheesy mushrooms can be served as a main with a side of mashed potato, cauliflower, or parsnip puree, or with some wilted greens or salad. They also work as a side dish to steak, chicken, or other vegetables.
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They're easy to digest
Portobello mushrooms are not only delicious but also easy to digest. Their smooth, soft texture and simple structure mean they don't require a lot of breaking down during digestion. This is in part due to their high water content, which is similar to the content found in our bodies, so they are easily absorbed. Mushrooms also contain digestive enzymes that help break down their cell walls, which are made of chitin, a type of fibre that is beneficial to gut health. These enzymes assist in the digestion of other foods too, making mushrooms a great addition to any meal to aid overall digestion.
The fibre content of Portobello mushrooms is another reason why they are easy to digest. Mushrooms contain both soluble and insoluble fibre, which help to bulk up stool and promote regular bowel movements. This fibre also acts as a prebiotic, feeding the good bacteria in our gut and supporting a healthy digestive system.
Additionally, Portobellos are low in fat and calories, which can ease the digestive process. Foods high in fat and calories can slow digestion and cause discomfort, but mushrooms' light and nutritious composition can aid in a smooth and quick digestive process.
The amino acids found in Portobello mushrooms also contribute to their ease of digestion. Amino acids are the building blocks of proteins, and mushrooms contain all the essential amino acids that our bodies need to function properly. These amino acids are easily absorbed and utilized by the body, supporting overall health and digestion.
Lastly, Portobello mushrooms are a good source of B vitamins, which are essential for energy production and metabolism. B vitamins help the body break down and utilize nutrients, contributing to an efficient digestive process. This further enhances the ease with which Portobello mushrooms are digested and absorbed by the body.
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Frequently asked questions
A single serving of two large portobello mushrooms contains 38 calories.
Yes, portobello mushrooms are low in calories and high in nutritional value. They are also low in fat and cholesterol.
Portobello mushrooms are a good source of vitamins B and D, fibre, protein, and minerals such as selenium, manganese, and zinc. They also contain bioactive plant compounds that have anti-inflammatory and anticancer properties.
