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Healthy Portabella Mushrooms: Nutritional Benefits & Creative Recipe Ideas

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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, 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.

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