Know what’s on your plate
Portobello mushroom
Calories & nutrition facts
whole, raw
Nutrition facts
Per 100 g% DV- Calories 17 kcal —
- Protein 2.2 g 4%
- Carbohydrate 0.7 g 0%
- Fat 0.3 g 0%
- Saturated fat 0 g 0%
- Fibre 1.6 g 6%
- Sugars 0.6 g —
- Sodium 4 mg 0%
Vitamins & minerals
Per 100 g% DVVitamins
- Vitamin A 0 µg 0%
- Vitamin C 0.3 mg 0%
- Vitamin D 0 µg 0%
- Vitamin E 0.22 mg 1%
- Thiamin (B1) 0.09 mg 8%
- Riboflavin (B2) 0.55 mg 42%
- Niacin (B3) 5 mg 31%
- Vitamin B6 0.22 mg 13%
- Folate (B9) 0 µg 0%
- Vitamin B12 0 µg 0%
Minerals
- Calcium 1 mg 0%
- Iron 0.19 mg 1%
- Phosphorus 105 mg 8%
- Potassium 370 mg 8%
- Zinc 0.4 mg 4%
- Selenium 20 µg 36%
- Iodine 0 µg 0%
Similar foods
- Portabella portobello mushroomraw22 kcal / 100 g
- Portabella mushroomsraw22 kcal / 100 g
- Portabello mushroom25 kcal / 100 g
- Button mushroomswhite or brown, fresh, raw21 kcal / 100 g
- Prataioli mushroomsraw24 kcal / 100 g
- Porcini mushroomsraw31 kcal / 100 g
- White mushroomsraw22 kcal / 100 g
- Crimini mushroombrown, italian, raw22 kcal / 100 g
- Crimini Italian brown mushroomraw22 kcal / 100 g
- Cep or boletus mushroomraw29 kcal / 100 g
Questions about Portobello mushroom
Do you remove the gills from a portobello mushroom before cooking?
You can eat the dark gills, but scrape them out with a teaspoon if you want a neater-looking dish or a paler sauce; they can release dark liquid as they cook.
How do you roast a portobello mushroom?
Wipe it clean, remove the stalk and brush both sides lightly with oil. Roast cap-side down at 200 °C for about 15–20 minutes, until tender and browned.
How long should you grill a portobello mushroom?
Brush the cap with oil and grill it over medium-high heat for about 4–6 minutes on each side, turning once. It is ready when tender, with browned grill marks.
How should you store portobello mushrooms?
Keep them unwashed in a paper bag in the fridge, and use them within a few days. Wipe or rinse them just before cooking; damp mushrooms spoil more quickly.
What dishes can you make with portobello mushrooms?
Use a whole grilled cap in a burger bun, or roast caps with garlic and herbs and serve them with polenta, pasta or salad. Sliced portobellos also work well in risotto.
What can you use instead of a portobello mushroom in a burger?
A thick slice of aubergine is a good stand-in: brush it with oil and grill until tender and browned. A large field mushroom also works, though it may be smaller.
Are portobello mushrooms just large button mushrooms?
Yes. Portobello, cremini and white button mushrooms are different growth stages of the same species, Agaricus bisporus; portobellos are the mature, broad-capped form.
Source: FOODfiles (New Zealand) X1089 · per 100 g · carbohydrate per EU label, fibre excluded
