Portobello Mushrooms: A Culinary Gem with Nutritional Surprises
Portobello mushrooms, characterized by their large, flat caps and meaty texture, have become increasingly popular in culinary creations. Not only do they offer a distinct umami flavor, but they also boast an impressive nutritional profile.
Nutritional Value: A Nutrient-Rich Powerhouse
Despite their low caloric content, portobello mushrooms are surprisingly rich in essential nutrients. Here's a breakdown of their nutritional value per 100 grams of cooked mushroom:
- Calories: 22
- Protein: 3.9 grams
- Fat: 0.4 grams
- Carbohydrates: 4.1 grams
- Fiber: 2.1 grams
- Sugar: 2.1 grams
- Potassium: 445 milligrams
- Phosphorus: 41 milligrams
- Selenium: 14.5 micrograms
- Vitamin D: 10 micrograms
Health Benefits: A Symphony of Wellness
The nutritional composition of portobello mushrooms contributes to a range of potential health benefits:
- Weight Management: Their low calorie count and high fiber content make portobello mushrooms an excellent food for weight management. Fiber promotes satiety, helping you feel fuller for longer and reducing overall calorie intake.
- Muscle Building and Recovery: The protein content of portobello mushrooms supports muscle growth and recovery, making them a valuable addition to post-workout meals.
- Improved Heart Health: The potassium in portobello mushrooms helps regulate blood pressure, while fiber helps lower cholesterol levels, both of which contribute to a healthier heart.
- Enhanced Immune Function: Portobello mushrooms are a good source of antioxidants, which help protect the body against damage from free radicals and may boost immune function.
Culinary Versatility: A Chef's Delight
Portobello mushrooms' versatility shines in the kitchen. Their large caps make them ideal for stuffing, grilling, roasting, or sautéing. Here are some popular culinary preparations:
- Stuffed Portobello Mushrooms: A classic dish where portobello mushroom caps are filled with a variety of ingredients, such as breadcrumbs, vegetables, cheese, or meat.
- Grilled Portobello Burgers: A vegetarian alternative to traditional beef burgers, grilled portobello mushrooms offer a juicy, meaty patty.
- Portobello Steaks: Sliced portobello mushrooms marinated and grilled or roasted, providing a tender and flavorful plant-based steak option.
- Sautéed Portobello Mushrooms: Sliced portobello mushrooms sautéed with garlic and herbs make a delicious side dish or topping for salads, pizzas, or pasta dishes.
Portobello mushrooms are a culinary delight and a nutritional powerhouse. Incorporating them into your diet can add flavor, variety, and a range of health benefits.
How many calories are in Portobello Mushroom?
Each 1 mushroom cap of Portobello Mushroom contains 15 calories.
Portobello Mushroom Nutritional Information
| Nutrient | Amount per 1 mushroom cap (50g) |
|---|---|
| Calories | 15 Calories |
| Protein | 1.7g |
| Fat | 0.3g |
| Saturated Fat | 0g |
| Cholesterol | 0mg |
| Carbohydrates | 2.2g |
| Dietary Fiber | 1.1g |
| Sugar | 1.1g |
| Sodium | 0.0055mg |
| Potassium | 0.2202mg |
| Calcium | 0.0015mg |
| Iron | 0.0002mg |