Healthy Portabella Mushrooms: Nutritional Benefits & Creative Recipe Ideas
Portabella Mushrooms (Raw) – Nutritional Information
Portabella mushrooms, known for their rich, earthy flavor and meaty texture, are a popular addition to a variety of dishes, from savory salads to hearty sandwiches and gourmet pizzas. These mushrooms are not only low in calories but also pack a variety of essential nutrients, making them an excellent choice for anyone looking to maintain a healthy diet.
Nutritional Profile (Per 100g Serving of Raw Portabella Mushrooms):
| Nutrient | Amount |
|---|---|
| Energy | 22.0 kcal |
| Protein | 2.11 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.06 g |
| Carbohydrates | 3.87 g |
| Dietary Fiber | 1.3 g |
| Sugars | 2.5 g |
| Calcium | 3.0 mg |
| Iron | 0.31 mg |
| Magnesium | 0 mg |
| Phosphorus | 108.0 mg |
| Potassium | 364.0 mg |
| Sodium | 9.0 mg |
| Zinc | 0.53 mg |
| Copper | 0.286 mcg |
| Manganese | 0.069 mg |
| Selenium | 18.6 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (Vitamin B1) | 0.059 mg |
| Riboflavin (Vitamin B2) | 0.13 mg |
| Niacin (Vitamin B3) | 4.494 mg |
| Vitamin B6 | 0.148 mg |
| Folate (Vitamin B9) | 28.0 mcg |
| Vitamin B12 | 0.05 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 0.3 mcg |
Allergen Information:
Portabella mushrooms are naturally gluten-free and suitable for a variety of dietary preferences. They contain no known common allergens, making them a safe choice for most individuals. However, some people may have a sensitivity to fungi, so it is advisable to consult a healthcare provider if you experience any adverse reactions.
Dietary Preferences:
Portabella mushrooms are versatile and fit into several dietary preferences, including:
- Vegan: Naturally plant-based and an excellent addition to vegan meals.
- Vegetarian: Ideal for vegetarian diets, providing a savory, meaty texture without animal products.
- Gluten-Free: A great option for those avoiding gluten, as they contain no gluten.
- Low-Carb: With only 3.87 grams of carbs per 100 grams, they are a good choice for low-carb and ketogenic diets.
- Low-Calorie: At just 22 calories per 100g, they make a great addition to calorie-conscious meals.
Advice for Preparation:
Raw portabella mushrooms can be sliced and added to salads, sandwiches, and wraps for a fresh, crunchy element. When cooked, they take on a rich, meaty texture that can substitute for meat in various dishes. Try grilling, sautéing, or roasting portabella mushrooms for the best flavor. Their large cap size makes them ideal for stuffing, and they pair well with a variety of herbs, cheeses, and sauces.
For a healthy, quick meal, consider using portabella mushrooms as a base for vegetable stir-fries, pasta dishes, or as a topping for pizzas. Their natural umami flavor enhances many types of cuisine, from Italian to Asian-inspired recipes.
Conclusion:
Portabella mushrooms are a nutrient-packed, low-calorie ingredient that can elevate your dishes with minimal effort. Rich in vitamins and minerals like niacin, phosphorus, potassium, and B vitamins, they offer a range of health benefits. Whether you’re looking to reduce your calorie intake, follow a vegan diet, or simply enjoy a savory, plant-based ingredient, portabella mushrooms are a versatile and tasty addition to your culinary repertoire.
