Laura Smith
Portabella mushrooms are the largest variety available in most grocery stores, with caps ranging from three to six inches in diameter. They are a popular vegan or vegetarian option, as they are a good source of protein, vitamins, and minerals. But how many calories do they contain? Portabella mushrooms are a low-calorie food, with a 3-ounce serving containing only 18 calories, according to the USDA. This makes them a great alternative to high-calorie foods like hamburgers.
| Characteristics | Values |
|---|---|
| Calories | 18 per 3-ounce serving (about one mushroom) |
| Carbohydrates | Less than 4 grams per mushroom |
| Fibre | One-third of the carbs in portobellos |
| Fat | Less than 0.5 grams per mushroom |
| Protein | More than 2 grams of plant-based protein per mushroom |
| Vitamin B6 | 0.13 milligrams (7% RDA) per cup of diced portobellos |
| Niacin | 3.87 milligrams (24-27% RDA) per cup of diced portobellos |
| Copper | 0.2 milligrams (27% RDA) per cup of diced portobellos |
| Selenium | 16 micrograms (29% RDA) per cup of diced portobellos |
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What You'll Learn
- Portabella mushrooms are a good source of protein, vitamins and minerals
- They are low in calories, fat and sodium
- One cup of diced portobellos provides 27% of your RDA for copper
- Selenium in portabellas helps produce thyroid hormones and antioxidants
- Portabella mushrooms are a good meat alternative due to their texture and taste
Portabella mushrooms are a good source of protein, vitamins and minerals
Portabella mushrooms are a good source of protein, vitamins, and minerals. They are low in calories, with 100 grams of raw mushrooms containing only 22 calories, and a single serving of two large mushrooms containing 38 calories. Portabella mushrooms are also low in fat and have a good amount of protein.
Portabella mushrooms are an excellent source of vitamin B7 (biotin), providing 46% of the daily value per 1-cup serving. Biotin is important for energy metabolism, neurotransmitter production, cellular function, and the function of various organs. It also supports healthy nail and hair growth and is particularly important during pregnancy. Portabella mushrooms are also a good source of selenium, providing 29% of the daily value per cup, and copper, an essential trace mineral that plays a vital role in the growth, development, and maintenance of various organs, bone, and connective tissue.
In addition to these minerals, portabella mushrooms are rich in several B vitamins, including vitamin B3 (niacin) and vitamin B5 (pantothenic acid). Niacin is needed for the production of important coenzymes that play a role in DNA repair, fatty acid synthesis, antioxidant systems, detoxification, hormone synthesis, and the breakdown of fat. Ergothioneine, sometimes referred to as the "longevity vitamin," is another nutrient found in significant amounts in portabella mushrooms.
Portabella mushrooms also contain non-nutritive compounds such as polysaccharides, polyphenols, and carotenoids, which have been linked to anti-inflammatory, antioxidant, and anticancer properties. These compounds may help stimulate immune cells and prevent the growth and spread of cancer cells. Beta glucans, a type of soluble dietary fiber found in portabella mushrooms, have been associated with improved cholesterol levels and blood sugar control, further contributing to their health benefits.
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They are low in calories, fat and sodium
Portabella mushrooms are a great option for those looking for a low-calorie, low-fat, and low-sodium food item. With only around 18 calories in a 3-ounce serving (or about one mushroom), they are a perfect substitute for higher-calorie foods like hamburgers or cooked ground beef, helping you save over 150 calories!
The calorie content of portabella mushrooms makes them an excellent choice for weight management. Because they are so low in calories, you can consume larger quantities and still feel satisfied. This is because low-calorie foods have fewer calories per gram, allowing you to manage your weight more effectively.
Not only are portabella mushrooms low in calories, but they are also low in fat. In fact, a single portabella mushroom provides less than half a gram of fat and zero grams of saturated or trans fats. This makes them a healthier alternative to other fatty foods.
Additionally, portabella mushrooms are known for their low sodium content. Compared to other varieties of mushrooms, they contain the second-lowest amount of sodium, right after Baby Bellas. This makes them an excellent option for individuals watching their salt intake while still enjoying a meaty flavor.
While being low in calories, fat, and sodium, portabella mushrooms are also a good source of nutrition. They provide over 2 grams of plant-based protein per mushroom, along with essential vitamins and minerals like vitamin B6, niacin, copper, and selenium. So, you can enjoy a delicious and nutritious meal without worrying about consuming too many calories, fats, or sodium.
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One cup of diced portobellos provides 27% of your RDA for copper
Portobello mushrooms are a nutritious food with several health benefits. They are a good source of copper, providing 0.2 milligrams, or 27% of the recommended dietary allowance (RDA) in one cup of diced mushrooms. Copper is an essential mineral that plays a vital role in the human body. According to the National Institutes of Health (NIH), copper is necessary for forming connective tissue, metabolising iron, and producing energy and antioxidants.
Portobellos are also a good source of selenium, an antioxidant that helps protect body cells from damage that could lead to heart disease, certain cancers, and other age-related diseases. A serving of one cup of diced portobellos provides 16 micrograms, or 29% of the RDA for selenium. Additionally, portobello mushrooms are low in calories, making them a weight-loss-friendly food. They have a low ratio of calories to weight, allowing people to consume larger quantities without consuming excessive calories.
A 3-ounce serving of portobello mushrooms, which is about one mushroom, contains only 18 calories, according to the USDA. This is significantly lower than the calorie content of other foods, such as cooked ground beef, which has 218 calories in a 3-ounce serving. Portobello mushrooms are also low in fat and contain no saturated fat, trans fats, or cholesterol. They are a good source of plant-based protein, with more than 2 grams of protein per mushroom.
Portobello mushrooms are the largest variety available in most grocery stores, with caps ranging from three to six inches in diameter. They have a longer fridge life than smaller mushrooms and a stronger umami flavour. Their meat-like texture and taste make them a popular vegetarian and vegan option, often used as a meat substitute in dishes like burgers and steaks.
Overall, portobello mushrooms are a nutritious and healthy food choice. They are low in calories, rich in nutrients like copper and selenium, and provide various health benefits. Including portobellos in your diet can help ensure you meet your RDA for essential minerals and support your overall well-being.
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Selenium in portabellas helps produce thyroid hormones and antioxidants
Portabella mushroom caps are a tasty and nutritious addition to any meal. Each 3-ounce serving contains approximately 30 calories, making them a great low-calorie option. They are also a good source of selenium, which offers a range of health benefits.
Selenium is a powerful mineral with antioxidant properties. It helps to protect the body from oxidative stress, which is caused by an excess of free radicals. Oxidative stress has been linked to various chronic conditions, including heart disease, cancer, and Alzheimer's disease. By fighting oxidative stress, selenium helps to defend the body against these diseases and supports overall health.
In addition to its antioxidant properties, selenium plays a crucial role in thyroid health. The thyroid gland has the highest concentration of selenium per gram of tissue in the body. Selenium is necessary for the production of thyroid hormones and helps protect the thyroid against oxidative damage. Studies have shown that selenium intake can benefit individuals with thyroid conditions such as Hashimoto's disease and thyroiditis.
Portabella mushrooms are a natural source of selenium, and including them in your diet can help support thyroid function and overall health. However, it is important to note that while selenium is essential, excessive intake can be harmful. The recommended daily limit for selenium is 400 micrograms for adults.
By incorporating portabella mushroom caps into your meals, you can not only benefit from their low-calorie content but also boost your selenium intake, supporting your thyroid health and enhancing your body's natural defenses against chronic diseases.
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Portabella mushrooms are a good meat alternative due to their texture and taste
Portabella mushrooms are a great meat alternative, offering a similar texture and taste to meat. They are low in calories, with 3 oz of Shoprite portabella mushroom caps containing only 30 calories. They are also mostly made up of carbohydrates and protein, with 57% carbs and 43% protein.
Portabellas have a wide, thick body and a deep, robust taste. They can be used as a seamless substitute for meat in recipes. For example, thickly sliced Portabellas can be used instead of beef, and they can be cooked in a cast-iron skillet with onions, peppers, and herbs to replace steak. They can also be sliced like chicken strips for Mexican dishes such as fajitas, or used as a meat substitute on pizzas.
Portabella mushrooms can be used to make vegetarian burgers that taste very similar to beef patties. With the right marinade, such as a mixture of balsamic vinegar, soy sauce, ginger, and garlic, or Worcestershire and soy sauce, the mushrooms can take on a meaty flavor. They can also be baked and served over rice with teriyaki sauce, or used as hamburger buns for a bread-free option.
Portabellas are a versatile and tasty meat alternative, offering a similar texture and flavor to various meats. They are a great option for those looking to reduce their meat intake or follow a plant-based diet, without compromising on taste or satisfaction.
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Frequently asked questions
There are 18 calories in a portobello mushroom per 3-ounce serving, or about one mushroom.
Yes, portabella mushrooms are considered a low-calorie food. They are also low in fat and contain no saturated fat, trans fats, or cholesterol.
A large portabella mushroom cap has fewer than 4 grams of carbohydrates.
A serving size is generally considered to be two portabella mushrooms.
