Laura Smith
Portabella mushrooms are a popular food with a range of health benefits. They are a good source of nutrients, including copper, selenium, potassium, and B vitamins. They are also low in fat, calories, and sodium. In terms of weight, a large portobello mushroom typically weighs around 3 ounces, according to the USDA. However, sizing may vary depending on the source, with some retailers offering larger options. For example, Kroger offers an 8-ounce package of whole portobello mushrooms. When buying portabella mushrooms, look for fresh, firm mushrooms without bruises or soft spots, and store them refrigerated in their original container or a paper bag.
| Characteristics | Values |
|---|---|
| Weight | 3-ounce per mushroom or 6-ounce or 8-ounce per pack |
| Diameter | 1 3/4" to 2 1/2" or 3 inches to 6 inches |
| Calories | 18 calories per 3-ounce serving |
| Carbohydrates | Less than 4 grams of carbohydrates per cap |
| Nutritional Benefits | Rich source of copper, selenium, potassium, and B vitamins. Contains non-nutritive compounds like polysaccharides, polyphenols, and carotenoids. |
| Storage | Refrigerate and use within 3 to 7 days. Clean with a damp cloth or paper towel. |
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What You'll Learn
Portabellas are the largest mushrooms in most grocery stores
Portabellas are the largest variety of mushrooms available in most grocery stores. Their caps range in size from three to six inches in diameter. They are often used as a whole-ingredient meatless alternative in dishes that highlight their large size, rich flavour, and steak-like texture. They are commonly grilled, sautéed, or roasted and served as "steaks" or in place of a meat patty in burgers.
Portabellas are mature Baby Bellas, grown for about three additional days on a bed that has been thinned to allow the mushrooms to increase in size. They have a stronger umami flavour and a longer fridge life than Baby Bellas. They also have a thicker, more meat-like texture due to losing some moisture as they grow larger.
Portabellas are a good source of selenium, an antioxidant that helps protect body cells from damage that may lead to heart disease, certain cancers, and other age-related diseases. They are also a good source of potassium, which helps maintain fluid and electrolyte balance in the body, and they contain several B vitamins, including riboflavin, niacin, and pantothenic acid, which help provide energy and support the nervous system.
The sizing of Portabella mushrooms can vary from state to state, but is generally based on the size of the cap. A small Portabella mushroom has a cap diameter of 5/8" to 1 1/4", while a large Portabella mushroom has a cap diameter of 1 3/4" to 2 1/2". Jumbo and XL Jumbo Portabellas have cap diameters of 2-1/2" to 3-1/4" and 2 3/4" to 3 1/2", respectively.
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They're meaty, low-calorie, and nutritious
Portabella mushrooms are the largest variety of mushrooms available in most grocery stores, with caps ranging from three to six inches in diameter. They are grown in compost supplemented with nitrogen and gypsum and topped with soil, moss, and ground limestone. They have a meaty, earthy flavour and a chewy texture. They are a good substitute for meat because of their low-calorie content and meat-like flavour. They are also low in fat and sodium.
Portabellas are mature baby bella mushrooms, which are left to grow for three more days and given more space to grow larger. This results in the portabellas losing some moisture, giving them a thicker, meat-like texture and a more robust flavour. They are often cut into long slices and served as "steaks" or used as a meat patty in burgers.
Portabella mushrooms are a good source of selenium, an antioxidant that helps protect body cells from damage that can lead to heart disease, certain cancers, and other diseases associated with ageing. Selenium is also important for the immune system and male fertility. They contain polysaccharides, polyphenols, and carotenoids, which have anti-inflammatory, antioxidant, and anticancer effects. Studies have shown that eating mushrooms may reduce the risk of mild cognitive impairment in older adults.
Portabella mushrooms also contain potassium, which helps maintain fluid and electrolyte balance in the body, and several B vitamins, including riboflavin, niacin, and pantothenic acid, which help provide energy and support the nervous system. When buying portabella mushrooms, look for fresh, firm mushrooms without bruises or soft spots. They should be stored in their original container or a paper bag in the refrigerator and washed under running water immediately before cooking.
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Selenium in portabellas may reduce risk of heart disease and cancer
Portabella mushrooms are the largest variety of mushrooms available in most grocery stores, with caps ranging from three to six inches in diameter. They are meaty and earthy in flavour, with a soft, spongy, or chewy texture. A large portabella mushroom typically ranges in size from 1 3/4" to 2 1/2" in diameter, weighing around 6 ounces.
Portabella mushrooms are a good source of selenium, a powerful antioxidant that provides multiple health benefits. Selenium fights oxidative stress and protects cells from damage caused by ageing, lifestyle choices, and environmental factors such as pollution. Oxidative stress has been linked to chronic conditions like heart disease, cancer, Alzheimer's, and premature ageing.
Research suggests that selenium may reduce the risk of certain cancers. A review of 69 studies involving over 350,000 people found that higher blood levels of selenium were associated with a lower risk of specific cancer types, including breast, lung, colon, and prostate cancers. Selenium may also help protect against skin cancer due to its antioxidant properties.
Additionally, selenium may help lower the risk of heart disease. Low selenium levels have been linked to an increased risk of heart disease, while selenium supplementation has been shown to decrease markers of inflammation, a key risk factor for heart disease. Selenium helps to maintain a healthy heart by reducing oxidative stress and inflammation, which are linked to atherosclerosis, or the buildup of plaque in arteries.
Incorporating selenium-rich foods like portabella mushrooms into your diet is a great way to maintain optimal health and reduce the risk of chronic diseases like heart disease and cancer. However, it is important to note that while selenium deficiencies are rare, excessive selenium intake, especially from supplements, can be harmful. Whole foods are recommended as the best source of selenium to avoid potential toxicity issues associated with excessive supplementation.
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They're grilled, sautéed, or baked and served in buns
Portobello mushrooms are versatile and can be grilled, sautéed, or baked and served in buns. They are a great option for those on a Whole30, Paleo, or low-carb diet as they can hold sandwich or burger fillings.
When preparing Portobello mushrooms, it is important to clean them first. They can have some dirt and debris, which can be wiped away with a moist paper towel. The gills and stem should also be removed, as they can be fibrous and affect the texture of the mushroom.
Grilled Portobello Mushroom Buns
To make grilled Portobello mushroom buns, start by cleaning the mushrooms as mentioned above. Then, let the caps marinate until you are ready to grill. You can grill the mushrooms alongside ground meat patties if desired. Assemble the buns by adding your choice of toppings, such as cheese, lettuce, tomato, onions, pickles, avocado, and sauce.
Baked Portobello Mushroom Buns
Portobello mushroom buns can also be made in the oven. Prepare the mushrooms as mentioned above, and then bake them until they are cooked to your liking. You can assemble the buns with your choice of fillings, such as ground beef patties, sausage, fried eggs, or any other sandwich or burger fillings.
Portobello mushroom buns can be made up to two days in advance and stored in the fridge. However, they may soften over time, so it is recommended to dry them and reheat them in the oven or microwave before serving.
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Fresh portabellas should be refrigerated and eaten soon
Portabella mushrooms, often called the "'steak' of the vegetable world," are large, mature Agaricus bisporus with broad, dark brown caps. They are highly prized for their rich, earthy flavour and meaty texture, making them a favourite for vegetarians and health-conscious consumers. Fresh portabella mushrooms should be refrigerated and eaten soon, as they are highly perishable and prone to quick spoilage.
Portabellas are typically sold in packages or containers that allow for some breathability. If the original packaging is breathable, you can store the mushrooms in it. Otherwise, transfer them to a paper bag or wrap them in paper towels for storage. Paper absorbs excess moisture, preventing the mushrooms from getting slimy and delaying spoilage. It also allows for air circulation, which helps prevent the accumulation of moisture—a primary cause of mould and softness. Avoid storing portabellas in plastic bags or airtight containers, as these can trap moisture and hasten rot.
When storing portabella mushrooms, it is important to maintain optimal temperature and humidity conditions. Keep your refrigerator set between 34°F and 40°F (approximately 1.6°C to 4.4°C) to slow down the growth of bacteria and mould. High humidity can lead to quicker spoilage, so ensure your refrigerator's humidity levels are conducive to mushroom storage. Additionally, handle the mushrooms gently and only when necessary, as frequent handling can reduce their shelf life.
Fresh, unopened portabella mushrooms can last up to 10 days in the refrigerator. However, once the package is opened, they will generally stay fresh for only 7 to 10 days. If you notice any signs of spoilage, such as sliminess, dark spots, or a strong sour odour, discard the mushrooms. To extend their shelf life, you can freeze portabellas for up to 12 months. Before freezing, consider blanching them for two minutes in boiling water to preserve their texture and flavour.
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Frequently asked questions
A large portabella mushroom weighs between 3 and 8 ounces.
A large portabella mushroom cap is between 1 3/4 and 6 inches in diameter.
There are 18 calories in a 3-ounce portabella mushroom, which is about 1% of a 2,000-calorie daily diet.
Portabella mushrooms are low in calories and fat. They are also a good source of copper, selenium, potassium, and B vitamins.
