Mushrooms, portabella
Category: Vegetables & Vegetable Products Method: Grilled
Nutrition Highlights
Serving Size
Calories
35
Nutrient
% Daily Value*
*Daily Values are based on the reference caloric intake of 2,000 calories for adults and children aged 4+ years. Source: Food & Drug Administration
Calorie Sources
| Nutrient | Calories kcal (%) |
|---|---|
| Carbohydrate | 21 (61.2%) |
| Protein | 16 (45.2%) |
| Fat | 6.3 (18.0%) |
| Total | 35 (100%) |
Serving: 1 cup sliced [121g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 110 (90.7%) |
| Carbohydrate | 5.4 (4.4%) |
| Protein | 4.0 (3.3%) |
| Ash | 1.3 (1.0%) |
| Fat | 0.7 (0.6%) |
| Total | 121 (100%) |
Serving: 1 cup sliced [121g]
Benefits
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High in riboflavin, niacin and pantothenic acid which are important B vitamins
-
Rich source of potassium to support heart health and muscle function
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Contain selenium and copper which are antioxidants that protect cells from damage
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Low in calories at only 34 calories per 100 grams making them a good option for weight management
-
Meaty texture and flavor when grilled makes them a satisfying substitute for meat in vegetarian dishes
Risks
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High in sodium if salted before grilling. Grilling can increase the formation of acrylamide, a potential carcinogen
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Portabella mushrooms absorb other flavors during cooking so should be cooked separately if mixing with other strongly flavored foods
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May cause allergic reactions in individuals sensitive to mushrooms
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Higher in calories than other vegetables due to fat content. Not a good choice for those watching weight
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Contains moderate amounts of copper and selenium but otherwise low in essential nutrients. Should be eaten as part of a balanced diet
Additional Information
Mushrooms, specifically portabella mushrooms when grilled, offer a range of nutritional benefits and potential risks. These flavorful fungi are low in calories and fat, making them a great addition to a balanced diet. However, it is important to consider individual dietary needs and potential allergies when consuming any food product.
Starting with the nutritional benefits, portabella mushrooms are an excellent source of vitamins and minerals. They are particularly rich in B-vitamins such as riboflavin (vitamin B2), niacin (vitamin B3), and pantothenic acid (vitamin B5). These vitamins play a crucial role in energy metabolism, supporting the conversion of food into usable energy for the body.
Additionally, portabella mushrooms are a good source of minerals like potassium, copper, and selenium. Potassium is essential for maintaining proper heart and muscle function, while copper is involved in the production of red blood cells. Selenium acts as an antioxidant, protecting cells from damage caused by free radicals.
Furthermore, mushrooms are unique as they naturally contain ergosterol, a precursor to vitamin D. When exposed to sunlight or UV light, ergosterol is converted into vitamin D2, which can be beneficial for individuals with limited sun exposure or those following a plant-based diet.
The fiber content of portabella mushrooms is another notable advantage. Fiber aids in digestion, promotes satiety, and helps regulate blood sugar levels. Including fiber-rich foods like grilled portabella mushrooms in your diet can contribute to overall digestive health and weight management.
However, it is important to be aware of potential risks associated with mushrooms, especially for individuals with certain health conditions or allergies. Some people may be allergic to mushrooms, experiencing symptoms such as itching, swelling, or difficulty breathing. If you have known allergies or sensitivities, it is crucial to avoid consuming mushrooms or consult with a healthcare professional.
Moreover, while mushrooms are generally safe for consumption, it is important to ensure they are properly cooked. Raw or undercooked mushrooms may contain harmful bacteria or toxins that can cause digestive issues. Grilling portabella mushrooms thoroughly can help eliminate any potential risks associated with raw consumption.
Lastly, individuals with kidney problems should be cautious when consuming mushrooms. Mushrooms naturally contain purines, which can be broken down into uric acid. High levels of uric acid can lead to kidney stone formation or exacerbate existing kidney issues. If you have kidney problems, it is advisable to consult with a healthcare professional before including mushrooms in your diet.
In conclusion, grilled portabella mushrooms offer numerous nutritional benefits. They are low in calories, fat-free, and provide essential vitamins, minerals, and fiber. However, it is important to consider individual dietary needs, potential allergies, and to ensure mushrooms are cooked thoroughly to avoid any risks associated with raw consumption. As with any food, moderation and balance are key to obtaining the maximum nutritional benefits while minimizing potential risks.