Portabella Mushrooms (Raw) β 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, sautΓ©ing, 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.