Emma Wilson
Portobello mushrooms are a great low-calorie food option, with a mere 18 to 30 calories per 3-ounce serving, depending on the source. They are also nutritious, offering a good source of copper, selenium, vitamin B6, and niacin. With less than 4 grams of carbohydrates and virtually no fat, they are a healthy substitute for higher-calorie foods like hamburgers. Portobellos are also a good option for vegetarians and vegans seeking to increase their protein intake, offering over 2 grams of plant-based protein per mushroom.
| Characteristics | Values |
|---|---|
| Calories | 18 per 3-ounce serving (about one mushroom) |
| Carbohydrates | <4 grams per large mushroom cap |
| Fibre | One-third of the carbs in portobellos |
| Fat | <0.5 grams per mushroom |
| Protein | >2 grams per mushroom |
| Vitamin B6 | 0.13 milligrams per cup of diced portobellos |
| Niacin | 3.87 milligrams per cup of diced portobellos |
| Copper | 0.2 milligrams per cup of diced portobellos |
| Selenium | 16 micrograms per cup of diced portobellos |
Explore related products
What You'll Learn
Portabella mushrooms are low in calories
Portabella mushrooms are a tasty, low-calorie food option. They are grown in compost supplemented with nitrogen and gypsum and topped with soil, moss, and ground limestone. Like all mushrooms, they are low in fat and calories—100 grams of raw mushrooms contain no fat and only 22 calories. A serving of 3 ounces contains 30 calories, with a macronutrient breakdown of 57% carbs, 0% fat, and 43% protein. Portabella mushrooms are a good substitute for foods higher in fat and calories, such as meat and cheese. For example, you can grill some large portobello mushroom caps instead of high-calorie hamburgers at your next barbecue. They are also delicious when sautéed or stuffed with spinach, onions, and feta cheese.
Portobellos are not only low in calories but also packed with nutrition. They have an umami quality, a savoury taste that makes them a great meat substitute. A large portobello mushroom cap has fewer than 4 grams of carbohydrates. When cooked from fresh, half a cup of portabella mushrooms contains 2.7 grams of total carbs, 0.8 grams of net carbs, 0.4 grams of fat, 2 grams of protein, and 18 calories.
Portabella mushrooms have been consumed as traditional food and medicine for thousands of years and remain popular today. Americans, for example, eat about 3 pounds of mushrooms per person per year. When buying portabella mushrooms, look for fresh, firm mushrooms without bruises or soft spots, which can indicate spoilage. Store them refrigerated in their original container or a paper bag, and try to eat them as soon as possible, as they spoil quickly.
Overall, portabella mushrooms are a nutritious, low-calorie food option that can enhance your meals and support your health and well-being. Whether grilled, sautéed, or stuffed, they offer a tasty, savoury option with minimal calories and maximum flavour.
Garlic Mushrooms: Healthy Superfood or Fad?
You may want to see also
They are also low in fat
Portabella mushrooms are a great option for those looking for a low-calorie, low-fat food. They are also a good source of protein, vitamins, and minerals.
A serving size is generally considered to be two portobello mushrooms, or about 3 ounces. According to the USDA, this serving size contains only 18 calories, which is just 1 percent of a typical 2,000-calorie daily diet for an adult. This makes portobellos a low-calorie food, as they have few calories per gram. In fact, you can have them in larger quantities and still consume fewer calories than you would with other foods. For example, 3 ounces of cooked ground beef contains 218 calories, whereas the same amount of portobello mushrooms has only 18 calories.
Portobello mushrooms are also low in fat, containing less than 0.5 grams of fat per mushroom. They are also free of saturated fat, trans fats, and cholesterol. This makes them a healthier alternative to other foods that may be higher in unhealthy fats.
In addition to being low in calories and fat, portobello mushrooms offer several nutritional benefits. They are a good source of plant-based protein, with more than 2 grams of protein per mushroom. They also contain fiber, which makes up one-third of the carbohydrates in portobellos. Additionally, portobellos provide essential vitamins and minerals, such as vitamin B6, niacin, copper, and selenium. Vitamin B6 and niacin are not stored in the body, so it is important to include foods like portobello mushrooms that contain these nutrients in your regular diet.
Philly Cheesesteaks: Mushrooms or Not?
You may want to see also
One mushroom contains 18 calories
Portabella mushrooms are a tasty, low-calorie food option. One mushroom contains 18 calories, making it a great alternative to high-calorie foods like meat and cheese. With a savoury, umami flavour, portabellas are a delicious and nutritious addition to any meal.
Portabella mushrooms are a type of cultivated mushroom that can grow to be quite large, with caps up to 6 inches in diameter. They are grown in compost supplemented with nitrogen and gypsum and topped with soil, moss, and ground limestone. Commercial composts may also include ingredients like straw, soybean meal, and lime. The compost is pasteurized before mushrooms are spawned to ensure food safety.
Fresh portabella mushrooms should be stored in the refrigerator in their original container or a paper bag, as they spoil quickly. When cooking, they can be grilled, sautéed, or stuffed with various fillings. They are a versatile and healthy option, with 3 ounces providing only 30 calories and a good balance of macronutrients, including carbohydrates, protein, and minimal fat.
Portabella mushrooms have gained popularity due to their health benefits and meaty texture. They are an excellent source of nutrition, providing vitamins, minerals, and antioxidants. With their low-calorie content, they are a great option for those conscious of their calorie intake or looking for healthier substitutes in their diets.
In addition to their nutritional value, portabella mushrooms have been used in traditional medicine for thousands of years. They are known to possess antioxidant, anti-inflammatory, and antimicrobial properties, among other potential health benefits. Whether grilled, marinated, or enjoyed raw, portabella mushrooms are a tasty and nutritious option for anyone looking to add a savoury, low-calorie food to their diet.
The Ultimate Guide to Growing Portabella Mushrooms at Home
You may want to see also
Explore related products
They are a good source of copper and selenium
Portabella mushrooms are large, flat, and have a rich, savoury, umami flavour. They are low in fat and calories, with 100 grams of raw mushrooms containing no fat and only 22 calories. They are also a good source of copper and selenium.
Copper is an essential mineral that plays a crucial role in several bodily functions. According to the NIH, your body needs copper to form connective tissue, metabolise iron, and produce energy and antioxidants. A cup of diced portabella mushrooms provides 0.2 milligrams, or 27% of your recommended daily allowance (RDA) of copper.
Selenium is another essential mineral with important roles in the body. It helps the body produce thyroid hormones and antioxidants, and also supports the immune system and regulates inflammation. A cup of diced portabellas contains 16 micrograms, or 29% of your RDA for selenium.
Portabella mushrooms are also a good source of other nutrients, including B vitamins, phosphorus, potassium, riboflavin, niacin, and pantothenic acid. They are praised by vegetarians and vegans as a meat substitute due to their dense, meaty texture and low-calorie content.
In addition to their nutritional benefits, portabella mushrooms contain non-nutritive compounds such as polysaccharides, polyphenols, and carotenoids, which may possess anti-inflammatory, antioxidant, and anticancer properties. Research has also indicated that consuming mushrooms may have protective effects on brain health in older adults, potentially reducing the risk of mild cognitive impairment.
Mushrooms' Magical Mystery: Hallucinogens' Evolution and Purpose
You may want to see also
Portabello mushrooms are rich in vitamins and minerals
Portobello mushrooms are a great addition to any diet as they are rich in vitamins and minerals while being low in calories. A 3-ounce serving of grilled portobello mushroom caps, which is about one mushroom, contains only 18 calories, according to the USDA. This is significantly lower than the same serving of cooked ground beef, which has 218 calories.
Portobello mushrooms are a good source of B vitamins, including thiamine, riboflavin, niacin, and biotin. These vitamins are essential for a healthy metabolism and nervous system, and they help to keep your liver, skin, eyes, and hair healthy. B vitamins also support healthy skin, help to prevent diabetes by maintaining normal blood sugar levels, and may help beat fatigue, joint pains, and arthritis.
Portobello mushrooms are also a good source of dietary fiber, which can help lower your risk for heart disease, high cholesterol, and digestive conditions such as constipation and hemorrhoids. They are also a good source of plant-based protein and amino acids, the "building blocks of proteins".
In addition, portobello mushrooms contain several important minerals. They are a good source of copper, which is important for the production of hemoglobin and red blood cells, and selenium, which helps the body produce thyroid hormones and antioxidants. Portobellos are also one of the only plant sources of CLA.
Some commercial growers expose their mushrooms to ultraviolet (UV) light to increase their vitamin D content. As mushrooms are the only known non-animal source of vitamin D, this can be a good way to ensure you are getting enough of this important nutrient.
Mushroom Drops: Nature's Superfood for Your Eyes
You may want to see also
Frequently asked questions
There are approximately 18 calories in a portabella mushroom cap, according to the USDA.
This is significantly fewer calories than the same serving of cooked ground beef, which has 218 calories.
The calorie breakdown is 57% carbs, 0% fat, and 43% protein.
Yes, portabella mushrooms are a rich source of copper and selenium, as well as vitamins B6 and niacin.
A serving size is generally considered to be two portabella mushrooms.
