Nutrition Facts

.ME

N/A servings per container

Serving size 1 medium cap (84g)

Amount per serving
Calories 18
% Daily Value*
Sodium 5mg 0%
Protein 1.8g 4%
Total Fat 0.3g 0%
Trans Fat 0g
Cholesterol 0mg 0%
Added Sugars 0g 0%
Total Sugars 2.1g
Dietary Fiber 1.1g 4%
Saturated Fat 0g 0%
Total Carbohydrate 3.3g 1%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Portobello Mushroom Calories

A single medium portobello mushroom cap, weighing about 84 grams, contains approximately 18 calories. This low calorie count makes them an excellent choice for anyone monitoring their energy intake or using a calorie counter to manage their diet. Their hearty texture and savory flavor allow them to be a satisfying component of a meal without adding a significant number of calories, making them a popular food for a variety of eating plans.

Nutritional Value

Beyond being low in calories, portobello mushrooms offer a good nutritional profile. A medium cap provides about 1.8 grams of protein and 1.1 grams of dietary fiber. They are virtually fat-free and contain no cholesterol. Portobellos are a notable source of B vitamins, especially riboflavin (Vitamin B2) and niacin (Vitamin B3), which are important for energy metabolism. They also provide essential minerals like selenium, a powerful antioxidant, and copper, which supports iron absorption.

Aiding Calorie Deficit

Achieving a calorie deficit, where you consume fewer calories than your body burns, is fundamental for weight loss. Foods like portobello mushrooms are ideal for this purpose. If you use a calorie deficit calculator to determine your needs, incorporating low-calorie, high-volume foods can help you feel full while staying within your target. Replacing a higher-calorie item, such as a beef patty, with a grilled portobello cap in a burger can significantly reduce the overall calorie count of the meal.

Low Calorie Meals

Portobello mushrooms are incredibly versatile in low-calorie meals. They can be grilled or baked and served as a meat substitute in burgers or sandwiches. Chopped and sautéed, they add bulk and a rich, umami flavor to pasta sauces, omelets, and stir-fries without many extra calories. They are also delicious when stuffed with other vegetables, herbs, and a small amount of cheese before being baked. This versatility makes it easy to create delicious, high-protein low-calorie foods.