Portobello mushrooms have long been known as bastions of nutrition. They contain a great deal of B vitamins and trace minerals like selenium and copper. The mushrooms are also found to be high in potassium and phosphorus. Read the following NutriNeat article for the nutritional facts about portobello mushrooms and their health benefits.
Did You Know?
Grilled portobello mushrooms stuffed with cheese and tomatoes are simply delicious and can be a healthy addition to your meals.
Portobello mushrooms belong to the Agaricus family of mushrooms and are indigenous to the European and North American countries. Agaricus bisporus, a variety of agaricus, when immature and white, are referred to as common or button mushrooms. However, when they reach full maturity, they are known as portobello mushrooms. In other words, these mushrooms are fully mature and brown in color. This brown-capped variety is large, firm and beefy, having a dense and meaty flesh, making it ideal for grilling and roasting. The following write-up discusses the nutritional value of portobello mushrooms.
Vitamins
Among the vitamins found in these mushrooms, the B group dominates. To increase your intake of B vitamins, these mushrooms can very well be included in your diet. Riboflavin and niacin are found in particularly high amounts in portobello mushrooms. Other vitamins like A, C, D, and K are not present.
| Vitamin B | Grilled Portobello Mushrooms (100 g) | %DV |
| Niacin | 5.9 mg | 30% |
| Riboflavin | 0.5 mg | 28% |
| Thiamin | 0.1 mg | 6% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate | 19.0 mcg | 5% |
| Pantothenic acid | 1.6 mg | 16% |
Source: NutritionData
Minerals
Your daily quota of minerals can be fulfilled by eating portobello mushrooms regularly. In fact, they are one of the best dietary sources of trace minerals like copper and selenium. These mushrooms are also moderately high in phosphorus and potassium. However, other minerals like calcium, iron, and magnesium are present in relatively lesser amounts.
| Nutrients | Grilled Portobello Mushrooms (100 g) | %DV |
| Copper | 0.5 mg | 25% |
| Selenium | 17.7 mcg | 25% |
| Phosphorus | 150 mg | 15% |
| Potassium | 521 mg | 15% |
| Manganese | 0.1 mg | 4% |
| Iron | 0.6 mg | 3% |
| Zinc | 0.7 mg | 5% |
| Magnesium | 15.0 mg | 4% |
Source: NutritionData
Proteins
Vegans wanting to increase their protein intake and looking for non-meat sources, can opt for cooked portobello mushrooms. 100 g of grilled mushrooms contain 4.3 g of protein, which is 9% of the daily recommended intake. Although this protein content is significantly less than that in the same serving of meat, it is almost two times the protein content in common raw vegetables like cabbages and carrots.
Dietary Fiber
These mushrooms contain moderate amounts of fiber. 100 g of grilled portobello mushrooms provide 2.2 g of dietary fiber (9% DV), which is the same as that obtained from a slice of whole wheat bread.
Calories
They are low in calories as having a 100 g serving of grilled portobello mushrooms provides only 35 calories. Moreover, they are cholesterol-free, fat-free, and contain very less amounts of sodium.
Choline and Betaine
Portobello mushrooms are also a good source of choline, a water-soluble essential nutrient. Choline’s function resembles that of B vitamins. 100 g of grilled portobello mushrooms contain around 32.8 mg choline. Betaine, a naturally occurring chemical compound, is also found in these mushrooms with a 100 g serving containing 11.5 mg betaine.
Health Benefits
- The betaine in portobello mushrooms supports kidney and liver function. According to a 2010 study, reported in the ‘American Journal of Physiology’, betaine contributes in the prevention and treatment of nonalcoholic fatty liver disease. Betaine also helps in keeping homocysteine (an amino acid) levels in check, elevated concentrations of which, have been associated with increased risk of heart problems.
- Potassium is found to decrease the effect of sodium in increasing blood pressure. So, portobello mushrooms with their high potassium content can certainly help to control blood pressure.
- The B vitamins found in portobello mushrooms help boost energy levels, form healthy red blood cells, increase good cholesterol, and promote healthy skin.
- Portobello mushrooms are high in phytonutrients and also contain the antioxidant ergothioneine. These compounds help in normalizing blood sugar levels, which may work to lose weight.
- Selenium that is found in high amounts in these mushrooms, displays potent antioxidant activity and moreover, the mineral helps regulate thyroid function.
On the whole, the delicate flavor and the meaty texture of portobello mushrooms is what makes them so popular. As they are thick and large, a portobello mushroom dish can certainly add meatiness to your meal. So ensure that you make some space for these mushrooms in your diet.
