Portobello mushrooms or swiss browns would have to be one of my favourite veggies, they create a GR8 meaty, chewy texture in the mouth, full of earthy flavours and goodness, plus the added bonus of being very low in calories and high in nutrients.
Read on for more nutritional information regarding the humble mushy 🙂
A portobello belongs to the cremini family of mushrooms. What separates this from other creminis is its large stature. The smaller mushrooms you see in packages and bulk sections are harvested when young. Portobellos are allowed to grow as large as 4 or more inches in diameter. These mushrooms are commonly marinated, then broiled or baked as a main course or replacement for a burger. A portobello has multiple bright spots when it comes to nutrient value. This makes them a welcome addition to any diet plan.
The macronutrients consist of fat, carbohydrates and protein. Portobellos have a balance of protein and carbs, and they are low in fat. A 100-gram grilled serving contains just over 3 grams of protein, about 4 1/2 grams of carbs and just over a 1/2 gram of total fat. The recommended intake of protein is 46 grams a day for women and 56 grams a day for men. Both men and women should strive for at least 130 grams of carbs daily. Putting a portobello in a bun to make a sandwich boosts the carb content.
Portobello mushrooms have a moderately high amount of fiber. A 100-gram serving contains just over 2 grams. Fiber is a key substance for controlling cholesterol and blood-sugar levels. It also has a filling effect on the body, which is beneficial for weight maintenance. Men up to 50 years old should aim for 38 grams of fiber a day, while men over 51 should get at least 30 grams. Women up to 50 should consume 25 grams a day, and women over 51 should get 21 grams. Adding sliced portobello to a salad or laying it over a bed of risotto or quinoa will boost the fiber content.
Portobellos take up a lot of space, but they do not contain many calories. This makes them low energy-density foods. A 100-gram serving contains approx. 14 calories. Eating these kinds of foods will spare you calories and help you lose weight.
Potassium is an important electrolyte mineral needed for muscle contractions, protein synthesis, nerve function and acid-alkaline balance. Portobello mushrooms have moderate amounts of potassium. A 100-gram serving contains 437 milligrams. The recommended daily value of this electrolyte is 4,700 milligrams for adults over 19 years old. Eating a portobello with fish, beans or potatoes will increase the potassium content. A 1/2 cup of pinto beans, for example, contributes an additional 400 milligrams.
The body relies on phosphorus for bone strength. It also contributes to the reduction of muscle soreness during workouts and filtration of waste from the kidneys. A 100-gram serving of portobello mushrooms contains 135 milligrams. The daily recommended value of phosphorus is 700 milligrams for both genders.
Portobellos have a small amount of naturally occurring sodium. A 100-gram serving contains 11 milligrams. Healthy adults should keep this intake to 2,300 milligrams a day, and people with high blood pressure should get no more than 1,500 milligrams. Adding salt, soy sauce or other condiments to a portobello will increase the sodium content.
The B vitamins help with red blood cell formation, energy production and nervous system function. Portobello mushrooms contain moderate amounts of two B vitamins. A 100-gram serving contains about 6 1/4 milligrams of niacin and 19 micrograms of folate. The recommended intake for niacin is 16 milligrams a day for men and 14 milligrams a day for women. Both genders should get 400 micrograms of folate a day. Having portobellos with whole grains, fish or leafy green vegetables will boost the B vitamin content.
Here are some links to a couple of low calorie mushroom recipes