Vegetable4 recipes
portobello mushrooms.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
portabellagiant cremini
SERVING
CALORIES
22
PROTEIN
2.1g
CARBS
3.9g
FAT
0.35g
FIBER
1.3g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories22kcal—
Protein2.1g4%
Carbohydrates3.9g1%
Fiber1.3g5%
Sugar2.5g5%
Total fat0.35g0%
Saturated fat0.05g0%
Trans fat0g—
Cholesterol0mg0%
Water92.9g—
MINERALS
Sodium9.0mg0%
Potassium364mg8%
Calcium3.0mg0%
Iron0.31mg2%
Magnesium9.0mg2%
Phosphorus108mg9%
Zinc0.53mg5%
Copper0.25mg28%
Manganese0.04mg2%
Selenium9.3µg17%
VITAMINS
Vitamin A0µg0%
Vitamin C0mg0%
Vitamin D0.20µg1%
Vitamin E0.01mg0%
Vitamin K0µg0%
Thiamin (B1)0.04mg3%
Riboflavin (B2)0.25mg19%
Niacin (B3)4.5mg28%
Pantothenic acid (B5)1.5mg30%
Vitamin B60.08mg5%
Folate (B9)21µg5%
Vitamin B120.04µg2%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup86g
1 oz28.4g
1 lb453.6g
1 piece84g
HEALTH BENEFITS
Why eat it.
- ✓Rich in selenium which supports immune function and thyroid health
- ✓Contains ergothioneine, a powerful antioxidant that protects cells
- ✓Low-calorie meat substitute ideal for weight management
- ✓Good source of B vitamins for energy metabolism
- ✓High potassium content helps maintain healthy blood pressure
COOKING TIPS
In the kitchen.
- 1Wipe clean with a damp paper towel instead of rinsing to avoid sogginess
- 2Remove the woody stems before cooking, though they can be saved for stock
- 3Scrape out the dark gills with a spoon if you want to prevent your dish from turning dark
STORAGE
Keep it fresh.
- Store in a paper bag to allow them to breathe and prevent sliminess
- Keep in the main compartment of the refrigerator, not the crisper drawer
- Do not wash until immediately before use to prevent water absorption
FAQ
Frequently asked questions.
How long do portobello mushrooms last in the fridge?
When stored properly in a paper bag, they typically last 4 to 7 days.
Can you eat the gills of a portobello mushroom?
Yes, the gills are edible, but they are often removed because they can turn the rest of the dish a dark, muddy color.
What is the best way to clean portobello mushrooms?
Use a damp cloth or paper towel to wipe away dirt. Avoid soaking them in water as they act like sponges and will become soggy.
Can portobello mushrooms be frozen?
Yes, but they should be cooked (sautéed or steamed) before freezing to preserve their texture.
What is a good substitute for portobello mushrooms?
Cremini mushrooms are the same species and offer similar flavor. For a meat-like texture, eggplant or thick slices of tofu can work.
How do I pick the best portobello mushroom?
Look for caps that are firm, dry, and plump. Avoid any that are slimy, bruised, or have a strong unpleasant odor.
Are portobello mushrooms a good meat substitute?
Yes, due to their savory 'umami' flavor and meaty texture, they are popular as 'mushroom steaks' or burger patties.
Do portobello mushrooms contain Vitamin D?
They contain small amounts naturally, but those exposed to UV light during growth can be very high in Vitamin D.
RECIPES
Cook with portobello mushrooms.
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