Mushrooms, portabella
Category: Vegetables & Vegetable Products Method: Raw
Nutrition Highlights
Serving Size
Calories
19
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 | 13 (70.4%) |
| Protein | 7.3 (38.4%) |
| Fat | 2.7 (14.3%) |
| Total | 19 (100%) |
Serving: 1 cup diced [86g]
Composition
| Nutrient | Weight g (%) |
|---|---|
| Water | 80 (92.8%) |
| Carbohydrate | 3.3 (3.9%) |
| Protein | 1.8 (2.1%) |
| Ash | 0.7 (0.9%) |
| Fat | 0.3 (0.4%) |
| Total | 86 (100%) |
Serving: 1 cup diced [86g]
Benefits
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High in riboflavin, niacin and pantothenic acid. These B vitamins support energy production and metabolism
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Rich source of potassium. Potassium helps regulate blood pressure and supports nerve and muscle function
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Contain antioxidants like ergothioneine and glutathione. These antioxidants help protect cells from damage
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Low in calories at only 34 calories per cup. Can be included as part of a weight management diet
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Contain compounds called beta-glucans that may help lower cholesterol levels and blood sugar levels
Risks
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Portabella mushrooms are low in calories but they also have little nutritional value. They lack protein and essential vitamins/minerals
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Some people may be allergic or sensitive to mushrooms. Allergic reactions can potentially cause hives, swelling, or difficulty breathing
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Raw mushrooms may harbor bacteria like Salmonella or E. coli that could cause food poisoning if consumed raw or undercooked. Proper handling and cooking reduces this risk
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Portabella mushrooms absorb flavors of other foods when cooked together. This means their sodium, fat, and calorie content could increase depending on cooking methods and ingredients used
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Like other mushrooms, portabella mushrooms are high in potassium but also contain moderate amounts of sodium. This may not be suitable for those on a low-sodium diet
Additional Information
Mushrooms, specifically portabella mushrooms, are a versatile and nutritious food choice that offers several health benefits. When consumed raw, portabella mushrooms retain most of their nutritional value, making them an excellent addition to a well-balanced diet. However, it is important to note that there are potential risks associated with consuming raw mushrooms as well.
Starting with the nutritional benefits, portabella mushrooms are low in calories and fat, making them a suitable option for those looking to manage their weight or follow a calorie-controlled diet. A 100-gram serving of raw portabella mushrooms provides only about 22 calories and less than 0.5 grams of fat, making them an ideal choice for individuals aiming to reduce their calorie and fat intake.
Portabella mushrooms are also a good source of dietary fiber, which is essential for maintaining digestive health and promoting regular bowel movements. A 100-gram serving of raw portabella mushrooms contains approximately 1.5 grams of fiber, aiding in digestion and contributing to a feeling of fullness, which can help with appetite control.
Additionally, portabella mushrooms are rich in several vitamins and minerals. They are a good source of B vitamins such as riboflavin, niacin, and pantothenic acid, which play crucial roles in energy production, brain function, and red blood cell formation. These B vitamins are vital for maintaining overall health and well-being.
Portabella mushrooms also provide important 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 and collagen. Selenium acts as an antioxidant and supports a healthy immune system.
While portabella mushrooms offer numerous nutritional benefits, there are some potential risks associated with consuming them raw. Raw mushrooms, including portabellas, contain a compound called agaritine, which may have carcinogenic properties. However, the levels of agaritine in mushrooms are generally considered to be low and unlikely to pose significant health risks, especially when consumed in moderation.
To minimize any potential risks, it is recommended to cook portabella mushrooms thoroughly. Cooking mushrooms at high temperatures can help reduce the agaritine content and destroy any harmful microorganisms that may be present. Sauteing, grilling, or baking portabella mushrooms are popular cooking methods that not only enhance their flavor but also ensure they are safe to consume.
In conclusion, raw portabella mushrooms are a nutritious food choice that can be a valuable addition to a healthy diet. They are low in calories and fat, high in dietary fiber, and provide essential vitamins and minerals. However, it is important to note the potential risks associated with consuming raw mushrooms, such as the presence of agaritine. Therefore, it is recommended to cook portabella mushrooms thoroughly to minimize any potential health risks and enjoy their nutritional benefits to the fullest.