Portobello Mushroom
Mature cremini caps with a meaty texture when grilled, providing B vitamins and potassium.
Nutrition per 100 g
Standardised to 100 g of portobello mushroom, grilled for fair comparison. Typical serving: 100 g grilled — 29 kcal per 100 g serving.
| Nutrient | Per 100 g | Per serving (100 g) | Per 100 kcal |
|---|---|---|---|
| Energy | 29 kcal | 29 kcal | 100 kcal |
| Protein | 3.3 g | 3.3 g | 11.4 g |
| Carbohydrate | 4.4 g | 4.4 g | 15.2 g |
| Fat | 0.6 g | 0.6 g | 2.1 g |
| Fibre | 2.2 g | 2.2 g | 7.6 g |
Figures are typical values and vary with variety, preparation and brand.
Micronutrients
Vitamins and minerals per 100 g of portobello mushroom, with a typical serving and FDA Daily Value for adults.
| Nutrient | Per 100 g | Per serving (100 g) | % DV |
|---|---|---|---|
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.35 µg | 0.35 µg | 2% |
| Vitamin E | 0 mg | 0 mg | 0% |
| Vitamin K | 7 µg | 7 µg | 6% |
| Thiamin | 0.072 mg | 0.072 mg | 6% |
| Riboflavin | 0.4 mg | 0.4 mg | 31% |
| Niacin | 6.3 mg | 6.3 mg | 39% |
| Vitamin B6 | 0.12 mg | 0.12 mg | 7% |
| Folate | 19 µg | 19 µg | 5% |
| Vitamin B12 | 0 µg | 0 µg | 0% |
| Pantothenic acid | 1.3 mg | 1.3 mg | 26% |
| Choline | 32.8 mg | 32.8 mg | 6% |
| Minerals | |||
| Calcium | 3 mg | 3 mg | <1% |
| Iron | 0.4 mg | 0.4 mg | 2% |
| Magnesium | 13 mg | 13 mg | 3% |
| Phosphorus | 135 mg | 135 mg | 11% |
| Potassium | 437 mg | 437 mg | 9% |
| Sodium | 11 mg | 11 mg | <1% |
| Zinc | 0.65 mg | 0.65 mg | 6% |
| Selenium | 21.9 µg | 21.9 µg | 40% |
| Copper | 0.39 mg | 0.39 mg | 43% |
| Manganese | 0.067 mg | 0.067 mg | 3% |
Source: USDA FoodData Central — Mushrooms, portabella, grilled
% DV uses FDA Daily Values for adults. Nutrients that USDA does not report for this entry are omitted. Values vary with variety, preparation and brand.
Why eat portobello mushroom?
- Micronutrients for relatively few calories when portions stay reasonable.
- Mature cremini caps with a meaty texture when grilled, providing B vitamins and potassium.
How to include it
- Cook simply with olive oil and an acid, or eat raw where appropriate.
- Typical pairing ideas: Garlic, Thyme, Olive oil.
Things to consider
- Preparation and added fat, salt or sugar change the numbers more than the raw food does.
Educational content. This article is for general information and is not medical advice. Speak to a qualified health professional about your individual circumstances.
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