Emily Johnson
Portobello mushrooms are a great food option for vegetarians and vegans as they are a rich source of copper, selenium and plant-based protein. They are also low in calories, with only 18 calories per 3-ounce serving (approximately one mushroom). However, the calorie count can vary depending on how the mushrooms are prepared. For example, grilled portobello mushrooms have approximately 35 calories, whereas raw portobello mushrooms have approximately 19 calories. In addition to their nutritional benefits, portobello mushrooms offer a variety of health benefits, including providing vitamin B6 and aiding in the formation of connective tissue and the metabolism of iron.
| Characteristics | Values |
|---|---|
| Calories | 18 per 3-ounce serving (about 1 mushroom) |
| Calories | 26 per 100g |
| Calories | 35 when grilled |
| Calories | 19 raw |
| Carbohydrates | <4g per cap |
| Fibre | 1/3 of carbs are fibre |
| Fat | <0.5g per mushroom |
| Protein | >2g per mushroom |
| Vitamin B6 | 0.13mg per cup diced |
| Niacin | 3.87mg per cup diced |
| Copper | 0.2mg per cup diced |
| Selenium | 16mcg per cup diced |
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What You'll Learn
Portobello mushrooms are a good source of protein for vegans and vegetarians
Portobello mushrooms are a great source of protein for vegans and vegetarians. They are low in calories, with only 18 calories per 3-ounce serving (approximately one mushroom), according to the USDA. This makes them an excellent substitute for high-calorie foods like hamburgers, allowing you to save over 150 calories. Portobello mushrooms are also low in fat, containing less than half a gram of fat per mushroom, with no saturated fat, trans fats, or cholesterol.
What sets Portobello mushrooms apart is their impressive protein content. Each Portobello mushroom contains more than 2 grams of plant-based protein, making them a fantastic option for those following a plant-based diet. They are also a good source of vitamins and minerals, including vitamin B6, niacin (vitamin B3), riboflavin (vitamin B2), copper, selenium, potassium, and phosphorus. Vitamin B6 and niacin are essential to include in your diet as they are not stored in the body.
Portobello mushrooms are versatile and can be used in various dishes, such as veggie burgers, fajitas, sandwiches, and wraps. They have a meaty texture and are easy to digest, making them a popular choice for vegetarians and vegans. Additionally, they are a good source of antioxidants and phytonutrients, which offer several health benefits, including potential cancer-fighting properties and inflammation reduction.
The nutritional benefits of Portobello mushrooms don't stop there. They are also rich in copper, providing 27% of your recommended daily allowance (RDA) in just one cup of diced mushrooms. Copper plays a crucial role in forming connective tissue, metabolizing iron, and producing energy and antioxidants. Selenium, another abundant mineral in Portobello mushrooms, supports thyroid health and the immune system while regulating inflammation.
In summary, Portobello mushrooms are an excellent source of protein for vegans and vegetarians, offering a range of nutritional benefits that contribute to a healthy and well-rounded diet. Their versatility, combined with their high protein and low-calorie content, makes them a valuable addition to meat-free meals.
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One cup of diced portobellos provides 27% of your RDA of copper
Portobello mushrooms are a great, nutritious food with very few calories. They are an excellent alternative to high-calorie foods such as hamburgers and beef. A serving of two portobello mushrooms only contains 36 calories, which is only 1% of a typical 2,000-calorie daily diet for an adult.
Portobellos are also a good source of copper. Copper is an essential mineral that helps form connective tissue, metabolize iron, and produce energy and antioxidants. A cup of diced portobellos provides 0.2 milligrams, or 27% of your recommended dietary allowance (RDA) of copper. This is a significant amount, considering that your body does not store copper, and it is important to get a regular supply through your diet.
In addition to copper, portobello mushrooms offer several other nutritional benefits. They are a good source of selenium, which helps the body produce thyroid hormones and antioxidants, and also supports the immune system and regulates inflammation. Portobellos are also a good source of plant-based protein, with more than 2 grams of protein per mushroom. They are low in fat and carbohydrates, with only 0.5 grams of fat and 4 grams of carbohydrates per mushroom.
The nutritional content of portobello mushrooms makes them an ideal food for vegetarians and vegans who may need to add more protein to their diet. They are also a healthy option for anyone looking to manage their weight, as their low-calorie content means you can consume larger quantities without consuming excess calories.
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A 3-ounce serving (about one mushroom) contains 18 calories
Portobello mushrooms are a great food option, especially for vegetarians and vegans, as they are a good source of plant-based protein. Each portobello mushroom contains more than 2 grams of protein. In addition, they are rich sources of copper and selenium. According to the USDA, a 3-ounce serving, which is about one mushroom, contains only 18 calories. This makes portobello mushrooms a very healthy and nutritious food option.
Portobello mushrooms are not just a good source of protein, but they also provide other essential nutrients. For example, one cup of diced portobello mushrooms contains 0.13 milligrams of vitamin B6, which is about 7% of the recommended dietary allowance (RDA). They are also a good source of copper, providing 0.2 milligrams, or 27% of the RDA, in a single cup of diced mushrooms.
The serving size for portobello mushrooms is generally considered to be two mushrooms. However, the nutrition facts provided are typically for a single large mushroom. This means that a serving of two portobello mushrooms would provide even more nutritional value in terms of protein, vitamins, and mineral content.
While the calorie count and nutritional profile of portobello mushrooms make them a healthy option, it is important to note that the preparation and cooking methods can impact the calorie content. The calorie count of 18 per 3-ounce serving assumes the mushrooms are raw. Cooking methods such as grilling can increase the calorie count.
Portobello mushrooms are a versatile ingredient that can be used in various dishes. They are often used as a meat substitute in vegetarian and vegan recipes due to their meaty texture and savoury flavour. They can be grilled, baked, or sautéed and added to pastas, pizzas, salads, or sandwiches. Their low-calorie content and high nutritional value make them a popular choice for those conscious of their calorie intake.
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Grilled portobellos contain 35 calories
Portobello mushrooms are a great food option for those who are health-conscious. They are low in calories and packed with nutrients. For example, a 3-ounce serving of raw portobello mushrooms, which is about one mushroom, contains only 18 calories. This is significantly lower than the 218 calories found in 3 ounces of cooked ground beef.
Portobello mushrooms are also a good source of plant-based protein, with more than 2 grams per mushroom. They are low in fat, with less than half a gram per mushroom, and contain no saturated fat, trans fats, or cholesterol. In addition, they provide dietary fibre, with one-third of the carbs in portobellos coming from fibre.
When it comes to grilling portobello mushrooms, the calorie count increases slightly. Grilled portobellos contain 35 calories, which is still relatively low compared to other foods. By choosing grilled portobellos over a high-calorie hamburger, you can save more than 150 calories without sacrificing taste or portion size.
The nutritional benefits of portobello mushrooms don't stop at calories and protein. They are also a good source of copper and selenium. Copper plays an important role in forming connective tissue, metabolizing iron, and producing energy and antioxidants. A cup of diced portobellos provides 0.2 milligrams of copper, which is 27% of your recommended daily allowance (RDA). Selenium, on the other hand, helps the body produce thyroid hormones and additional antioxidants. It also supports the immune system and regulates inflammation. A cup of diced portobellos contains 16 micrograms of selenium, contributing to 29% of your RDA.
In summary, grilled portobello mushrooms are a nutritious and satisfying option. With 35 calories, they are a low-calorie food that can be enjoyed in larger quantities. They offer a range of health benefits, including protein, vitamins, and minerals, making them a healthy and delicious addition to any meal.
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Portobello mushrooms are low in cholesterol and sodium
Portobello mushrooms are a nutritious food choice with several health benefits. They are low in calories, with only 18 calories in a 3-ounce serving (approximately one mushroom), according to the USDA. This accounts for just 1% of a typical 2,000-calorie daily diet. Portobellos are also low in fat, with less than half a gram of fat per mushroom and no saturated or trans fats.
In addition to being low in calories and fat, Portobello mushrooms are also cholesterol-free. This makes them an excellent option for vegetarians and vegans who need to increase their protein intake. Each Portobello mushroom contains over 2 grams of plant-based protein. They are also a good source of vitamin B6 and niacin.
Portobello mushrooms are also low in sodium, with only 6mg of sodium per 100g serving. This is equivalent to 0% of the daily value for sodium. Portobello mushrooms are a good source of other nutrients, including copper and selenium. Copper plays an important role in forming connective tissue, metabolizing iron, and producing energy and antioxidants. Selenium is involved in the production of thyroid hormones and antioxidants and helps to regulate the immune system and inflammation.
Portobello mushrooms are a versatile ingredient that can be grilled, sautéed, or stuffed with various fillings. They have a meaty and savoury taste with an umami flavour, making them a satisfying substitute for higher-calorie foods like meat and cheese. They are also a good source of non-nutritive compounds like polysaccharides, polyphenols, and carotenoids, which may have anti-inflammatory, antioxidant, and anticancer properties.
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Frequently asked questions
There are 18 calories in a 3-ounce serving of Portobello mushrooms, according to the USDA. This equates to roughly one mushroom. However, the number of calories may increase if the mushrooms are grilled.
Yes, Portobello mushrooms are an excellent source of copper and selenium. They also contain more than 2 grams of plant-based protein per mushroom, as well as vitamin B6.
A typical serving size is two Portobello mushrooms.
