Emily Johnson
Portabella mushrooms are a great vegetarian alternative to meat in sandwiches. They are low in calories, with one cup of grilled portabella mushroom slices containing just 35 calories. However, when paired with fatty toppings like cheese, mayonnaise, or pesto sauce, the calorie count can quickly climb. A portabella mushroom sandwich with these toppings on a hamburger bun can have around 540 calories. On the other hand, a more basic portabella mushroom sandwich with just bread, mushrooms, tomatoes, and scallions can have under 450 calories.
| Characteristics | Values |
|---|---|
| Calories | 450 kcal |
| Calories in grilled Portabella Mushrooms | 35 kcal |
| Calories in raw Portabella Mushrooms | 19 kcal |
| Calories in a hamburger bun | 117 kcal |
| Calories in two slices of whole-wheat bread | 161 kcal |
| Calories in French or Vienna bread | 175 kcal |
| Calories in Swiss cheese | 40 kcal |
| Calories in Portabella Mushrooms | 22 kcal |
| Calories in Italian tomato | 13 kcal |
| Calories in raw scallions | 5 kcal |
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What You'll Learn
Portabella mushrooms: 19-35 calories per serving
Portabella mushrooms are a great, healthy option for sandwiches, with a meaty taste and few calories. A cup of grilled portabella mushrooms contains 35 calories, while the same mushrooms raw contain only 19 calories.
A portabella mushroom sandwich can be a tasty, low-calorie lunch option, but it can quickly turn into a calorie bomb if you add fatty toppings like cheese, mayonnaise, or pesto sauce. For example, a sandwich with fatty ingredients like mozzarella, Parmesan cheese, and mayonnaise contains about 540 calories. However, if you opt for reduced-fat cheese and fresh vegetables like lettuce, tomato, and onion, you can keep the calorie count down.
The bread you choose for your sandwich also makes a difference. A hamburger bun has about 117 calories, while two slices of whole-wheat bread contain about 161 calories. So, depending on the type of bread and toppings you choose, a plain portabella mushroom sandwich may contain anywhere from 152 to 196 calories.
There are also ways to prepare portabella mushrooms to make them even more delicious. For example, brushing them with olive oil and balsamic vinegar before baking them in the oven for 10 to 15 minutes can give them a mouth-watering, melt-in-your-mouth texture.
So, if you're looking for a tasty and healthy sandwich option, consider portabella mushrooms as your main ingredient. With their low-calorie count and versatile flavour, they make a great base for a satisfying meal.
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Bread: 161 calories for two slices of whole-wheat
Bread is a staple food and a common choice for sandwiches. Whole-wheat bread is a nutritious option, offering complex carbohydrates, fibre, and essential nutrients like iron, magnesium, and zinc. When considering the calorie content of bread, it's important to remember that different types and varieties will have varying calorie counts.
In the context of a portabella mushroom sandwich, choosing whole-wheat bread as the base provides a substantial contribution to the overall calorie count. Two slices of whole-wheat bread contain approximately 161 calories. This calorie count is relatively consistent across different brands and varieties of whole-wheat bread.
The calorie content of whole-wheat bread is derived from its nutritional composition. Whole wheat is a good source of complex carbohydrates, which are the body's primary source of energy. Carbohydrates are broken down into glucose, which serves as fuel for our cells and contributes to the calorie content.
Additionally, whole-wheat bread contains protein and a small amount of healthy fats, both of which contribute to the calorie count. The protein content in whole wheat can vary depending on the specific type of wheat used and the milling process, but it generally contributes to the bread's nutritional profile and calorie density.
When creating a portabella mushroom sandwich, the bread serves as a foundation for the other ingredients. By opting for whole-wheat bread, you not only benefit from its nutritional value but also gain a satisfying texture and flavour that complements the sandwich fillings. The calorie count of 161 for two slices helps to provide a framework for calculating the overall calorie content of the sandwich.
It's worth noting that the calorie content of bread can vary slightly depending on factors such as the brand, baking process, and specific ingredients used. However, the approximate value of 161 calories for two slices of whole-wheat bread provides a reliable estimate for calculating the nutritional profile of a portabella mushroom sandwich or any other sandwich made with this type of bread.
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Toppings: vegetables keep it light, fatty toppings increase calories
Portabella mushroom sandwiches can be a tasty and healthy meal, but the toppings you choose can significantly impact the calorie count. If you're aiming for a lighter option, stick to vegetables as toppings. For example, a portabella mushroom sandwich with traditional burger toppings like lettuce, tomato, onion, and pickles will be relatively low in calories. You can also add arugula, sun-dried tomatoes, and sprouts to keep the calorie count down while adding flavour and texture.
On the other hand, fatty toppings will increase the calorie content of your sandwich. Cheese, for instance, can add a significant amount of calories, especially if you choose a variety like goat cheese or feta. If you're watching your calorie intake, use cheese sparingly or opt for a lower-calorie alternative, like a vegan cheese slice.
Another factor to consider is the type of sauce you use. Pesto, mayonnaise, and special sauces like Sir Kensington's can enhance the flavour of your sandwich, but they also contribute extra calories. If you're concerned about calories, use these sauces in moderation or opt for lighter alternatives like vegan mayonnaise or guacamole.
Additionally, the bread you choose can impact the overall calorie count. A sturdy bun or ciabatta roll will typically add more calories than a slice of bread, especially if you toast it in oil or butter. If you're calorie-conscious, look for lighter bread options or go for gluten-free bread, which tends to be lower in calories.
Remember, the key to keeping your portabella mushroom sandwich light is to choose vegetable toppings and low-calorie alternatives for sauces and bread. However, if you're looking to indulge, don't be afraid to pile on the toppings and go for those fattier options!
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Vegan: use vegan mayo, pesto, and cheese
Portabella mushroom sandwiches are a tasty, healthy treat, and they can easily be made vegan. The calorie count of a vegan portabella mushroom sandwich will vary depending on the toppings and bread used.
To make a vegan portabella mushroom sandwich, you can use vegan mayo, pesto, and cheese. For the bread, a sturdy bun is recommended to hold the weight of the mushroom and toppings. Good options include ciabatta, brioche, or gluten-free bread.
For the mushrooms, choose firm portobello mushrooms with smooth caps, avoiding any with signs of bruising or discoloration. Rinse the mushrooms and slice them into 1/4-inch pieces. Marinate the mushrooms in a mixture of soy sauce, balsamic vinegar, garlic powder, and chili flakes. You can grill or pan-fry the mushrooms. To grill, place them directly on the grill grates, cap side down, and cook for 3-4 minutes per side until softened and browned. To pan-fry, brush a grill pan with oil, add the mushrooms, and cook for 3-4 minutes per side.
Now, assemble the sandwich. Spread vegan pesto mayo on one side of the bun. Place the mushrooms on top, followed by your choice of vegan cheese, such as vegan feta, mozzarella, or cheddar. You can also add sliced cherry tomatoes, basil leaves, roasted red peppers, arugula, or spinach for extra flavor and nutrition.
The calorie count of this sandwich will depend on the specific ingredients used. For example, one source estimates the calories of a portabella mushroom sandwich with vegan mayo and gluten-free bread to be around 432 kcal. On the other hand, a sandwich with regular bread and cheese can be around 731 kcal. So, the calorie count can vary significantly depending on the ingredients.
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Calorie count: 432-540 calories per sandwich
Portabella mushroom sandwiches are a tasty, vegetarian option for lunch or dinner. They are also a healthy choice, with a calorie count of 432-540 calories per sandwich, depending on the ingredients used.
A plain portabella mushroom sandwich, with just the mushrooms and bread, can contain as few as 152-196 calories. One cup of grilled portabella mushrooms slices contains 35 calories, while two slices of whole-wheat bread come in at about 161 calories.
However, the calorie count can quickly climb with toppings. For example, a hamburger bun has about 117 calories, and fatty toppings like cheese, mayonnaise, and pesto sauce can add a significant number of calories. A rich recipe that includes mozzarella, Parmesan cheese, and mayonnaise can contain about 540 calories per sandwich.
To keep the calorie count lower, opt for reduced-fat cheese and fresh vegetables like lettuce, tomato, and onion. For example, one source suggests a portabella mushroom sandwich recipe that includes ciabatta bread, pesto mayo, tomatoes, and feta and clocks in at under 450 calories. Another source breaks down the calorie count of their portabella mushroom sandwich recipe, which comes out to 432 calories, with 20.1g of carbohydrates, 10.2g of protein, and 34.9g of fat.
So, depending on the specific ingredients and amounts used, a portabella mushroom sandwich can range from 432 to 540 calories or more.
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Frequently asked questions
The number of calories in a portabella mushroom sandwich depends on the ingredients used. One recipe for a portabella mushroom sandwich with ciabatta bread, pesto mayo, feta, and tomatoes is 432 calories. Another recipe that includes bread, cheese, guacamole, and tomatoes is 300 calories.
One cup of grilled portabella mushroom slices contains 35 calories, while raw portabella mushrooms contain 19 calories.
The calories in the bread will depend on the type of bread used. A hamburger bun contains about 117 calories, while two slices of whole-wheat bread contain about 161 calories. French or Vienna bread, including sourdough, contains 175 calories per slice.
To reduce the number of calories in a portabella mushroom sandwich, use reduced-fat cheese and top the sandwich with fresh vegetables like lettuce, tomato, and onion instead of fatty toppings like cheese, mayonnaise, or pesto sauce.
