Michael Davis
Portabella mushrooms are a tasty, low-calorie alternative to meat. They are low in fat and carbohydrates, with a serving of two mushrooms totalling fewer than 4 grams of carbohydrates. Portabellas are also a good source of copper, selenium, potassium, and B vitamins. They are the largest mushroom variety available in most grocery stores, with caps ranging from three to six inches in diameter.
| Characteristics | Values |
|---|---|
| Carbohydrates | 4 grams |
| Net carbs | 0.8 grams |
| Calories | 18 |
| Fat | Less than 0.5 grams |
| Protein | 2 grams |
| Copper | 0.2 milligrams |
| Selenium | 16 micrograms |
| Sodium | Low |
| Potassium | Yes |
| B Vitamins | Yes |
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What You'll Learn
Portabella mushrooms are low in calories
Portabella mushrooms are indeed low in calories, making them an excellent option for those watching their weight. A serving size is generally considered to be two portabella mushrooms, but even a single large portabella mushroom cap contains very few calories. According to the USDA, a 3-ounce serving (approximately one mushroom) contains only 18 calories, which equates to just 1% of a typical 2,000-calorie daily diet for the average adult. With such a low-calorie count, you can consume portabellas in larger quantities and feel satisfied without exceeding your daily calorie limit.
In addition to their low-calorie content, portabella mushrooms offer a host of other nutritional benefits. They are a good source of plant-based protein, with more than 2 grams per mushroom. They also provide essential vitamins and minerals, including vitamin B6, niacin, copper, and selenium. Vitamin B6 and niacin, both part of the B-complex family, contribute to energy metabolism and support the nervous system. Copper is crucial for forming connective tissue, metabolizing iron, and producing energy and antioxidants. Selenium plays a role in producing thyroid hormones and antioxidants, as well as regulating the immune system and inflammation.
Portabella mushrooms are also a smart choice for those watching their fat intake. They are naturally low in fat, with less than half a gram of fat per mushroom, and they contain no saturated or trans fats. This makes them a healthier alternative to meat, which often contains higher levels of saturated fat. Portabellas are also a good option for those reducing their sodium intake, as they have a very low sodium content compared to other varieties of mushrooms. Their umami flavour enhances the taste of dishes without the need for excessive salt.
The nutritional profile of portabella mushrooms extends beyond their vitamin and mineral content. They are a source of dietary fibre, which is beneficial for digestive health and promotes a feeling of fullness. Moreover, portabellas contain potassium, which is essential for maintaining fluid and electrolyte balance in the body. This combination of nutrients makes portabella mushrooms a nutritious and well-rounded addition to any meal.
In summary, portabella mushrooms are a low-calorie food option that provides a range of essential nutrients. They are rich in vitamins, minerals, and plant-based protein, while also being low in fat and sodium. This makes them a versatile and nutritious ingredient for anyone seeking a healthier alternative to meat or simply looking to increase their vegetable intake.
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They are rich in copper and selenium
Portabella mushrooms are an excellent source of copper and selenium. A cup of diced portobellos provides 0.2 milligrams, or 27 per cent, of the recommended dietary allowance (RDA) for copper. Copper is a trace mineral that is essential for all living organisms. It serves as a component of numerous enzymes and proteins in the body and plays a role in the growth, development, and maintenance of various organs, including the heart and brain. Copper is also involved in glucose and cholesterol metabolism, helps regulate gene expression, can scavenge free radicals, and is needed for the production of red blood cells.
Selenium has two primary functions in the body. Firstly, it helps produce thyroid hormones and antioxidants. Secondly, it supports overall health by regulating the immune system and inflammation. A cup of diced portobellos has 16 micrograms, or 29 per cent, of the RDA for selenium. Selenium could also play a protective role against cancer, heart disease, asthma, and inflammatory bowel disease, although human trials have been limited and sometimes contradictory.
Portabella mushrooms are a nutrient-dense food, providing a wide range of health benefits. They are a good source of B vitamins, phosphorus, potassium, and protein. They are low in fat and calories, making them an excellent substitute for meat and cheese in meals. Portabella mushrooms are also a good source of ergothioneine, also known as the "longevity vitamin".
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Portabellas are low in sodium
Portabella mushrooms are a nutritious food option, offering a range of health benefits. They are particularly beneficial for those watching their sodium intake as they are naturally low in sodium content. This characteristic, combined with their umami flavour, makes them an excellent alternative for those reducing their salt intake without compromising on taste.
Portabellas are a versatile mushroom variety, often grilled or sautéed, and can be used as a meat substitute in vegetarian and vegan dishes. They have a meaty texture and flavour, making them a satisfying and healthy option for those looking to cut down on sodium and calories without sacrificing taste and texture.
In addition to their low sodium content, Portabellas are also a good source of potassium, which is essential for maintaining fluid and electrolyte balance in the body. They contain several B vitamins, including riboflavin, niacin, and pantothenic acid, which provide energy and support the nervous system.
Portabella mushrooms are also a good source of plant-based protein and fibre, with one large mushroom cap providing fewer than 4 grams of carbohydrates and more than 2 grams of protein. They are low in fat, containing less than half a gram of fat per mushroom, and are free of saturated fat, trans fats, and cholesterol.
With their low sodium, low-calorie content, and abundance of nutrients, Portabella mushrooms are a healthy and flavourful addition to any diet, especially for those mindful of their salt intake.
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They are a good source of protein
Portabella mushrooms are an excellent low-calorie food option, with a single portabella mushroom containing only 18 calories per 3-ounce serving. They are also low in fat and contain essential vitamins and minerals.
Portabella mushrooms are a good source of protein, offering more than 2 grams of plant-based protein per mushroom. This makes them an ideal food option for vegetarians and vegans who need to incorporate more protein into their diets. The protein content in portabella mushrooms is complemented by the presence of B vitamins, including riboflavin, niacin, and pantothenic acid. These B vitamins play a crucial role in breaking down proteins, fats, and carbohydrates, ensuring that your body can effectively utilise the nutrients you consume.
In addition to their protein content, portabella mushrooms are also a good source of fibre, with fibre making up one-third of the carbohydrates present in these mushrooms. This makes them a more nutritious option compared to other high-carb foods that may lack sufficient fibre.
Portabella mushrooms are a versatile ingredient that can be grilled, sautéed, or used as a meat substitute in vegetarian and vegan dishes. Their meaty texture and robust flavour make them a satisfying and tasty addition to any meal.
Overall, portabella mushrooms are a nutritious food option that offers a good balance of protein, carbohydrates, and fibre, making them a healthy and delicious choice for anyone, especially those looking for plant-based sources of protein.
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Portabellas are high in potassium
Portabella mushrooms are a nutritious food choice, offering a range of health benefits. They are particularly high in potassium, providing 437mg per serving. This is significantly higher than the amount found in white mushrooms, with portabellas containing 10-14% more potassium by weight.
Portabellas are a great low-calorie food option, with a 3-ounce serving containing only 18-30 calories. They are also low in fat and high in protein, with 2 grams of plant-based protein per mushroom. This makes them an excellent choice for vegetarians and vegans who need to increase their protein intake.
In addition to their potassium content, portabella mushrooms are also a good source of copper and selenium. Copper plays a vital role in forming connective tissue, metabolizing iron, and producing energy and antioxidants. Selenium, on the other hand, helps the body produce thyroid hormones and antioxidants, and also supports immune system regulation and inflammation control.
Portabella mushrooms are a versatile ingredient that can be grilled, sautéed, or stuffed with various fillings. They make a great meat alternative in dishes like burgers and can be marinated in a variety of flavors. With their high potassium content and other nutritional benefits, portabella mushrooms are a healthy and tasty addition to any meal.
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Frequently asked questions
A large portabella mushroom cap contains fewer than 4 grams of carbohydrates.
A 0.5-cup serving of portabella mushrooms contains 2.7 grams of total carbs.
Yes, portabella mushrooms are a great alternative to meat. They have a low-calorie count, a meat-like texture, and a strong umami flavour.
A 3-ounce serving of portabella mushrooms, which is about one mushroom, contains 18 calories, according to the USDA.
Portabella mushrooms are a good source of copper, selenium, potassium, and B vitamins, including riboflavin, niacin, and pantothenic acid.
