Portabella mushrooms, when exposed to UV light, offer a unique nutritional profile that enhances the natural benefits of this versatile vegetable. These mushrooms, in their raw state, provide a low-calorie, nutrient-dense option for a variety of dishes. Known for their meaty texture and earthy flavor, they serve as an excellent addition to salads, wraps, and savory vegetable medleys.
Nutritional Information (per 100g):
| Nutrient | Amount |
|---|---|
| Energy | 22.0 kcal |
| Protein | 2.11 g |
| Total Fat | 0.35 g |
| Saturated Fat | 0.06 g |
| Carbohydrates | 3.87 g |
| Fiber | 1.3 g |
| Sugars | 2.5 g |
| Calcium | 3.0 mg |
| Iron | 0.31 mg |
| Magnesium | 10.0 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 (B1) | 0.059 mg |
| Riboflavin (B2) | 0.13 mg |
| Niacin (B3) | 4.494 mg |
| Vitamin B6 | 0.148 mg |
| Folate | 28.0 mcg |
| Vitamin B12 | 0.05 mcg |
| Vitamin A | 0.0 mcg |
| Vitamin E | 0.02 mg |
| Vitamin D2 | 28.4 mcg |
Allergen Information
Portabella mushrooms are naturally free of common allergens such as gluten, dairy, and nuts, making them a safe option for those with food sensitivities. However, some individuals may have a mild allergy to mushrooms in general, so caution is advised for anyone with known mushroom allergies.
Dietary Preferences
These UV-exposed, raw portabella mushrooms are ideal for various dietary preferences, including vegan, vegetarian, gluten-free, and low-carb diets. They are also a good choice for those on a ketogenic diet due to their low carbohydrate content.
Cooking Advice
Raw portabella mushrooms can be enjoyed in salads, sandwiches, or as a meat substitute in veggie burgers. To bring out their full flavor, consider grilling or roasting them. Additionally, they can be marinated to enhance their earthy, umami-rich taste.
Conclusion
Portabella mushrooms, when exposed to UV light, offer an excellent source of essential nutrients like protein, fiber, and vitamins, while being low in calories and fats. They are a perfect addition to a variety of dishes, especially for those seeking a plant-based, nutrient-dense ingredient. Whether you’re looking to boost your meals with added vitamins or simply enjoy the robust flavor, UV-exposed portabella mushrooms provide an ultimate health-conscious option for any recipe.