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Nutritional Data on Portabella Mushrooms

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Question:

I hope you can answer this for me.  What is the nutritional value of Portabella mushrooms?  I've read that they can be used as a meat substitute, does this mean that they contain protein?  I would have assumed that they would be classified as a vegetable.  Please elaborate as I am on a lifetime healthy eating plan and need to know where to include them in a balanced diet.  I was told that they are wonderful and would like to try them. Thanks -  Kathi (9/10/01)


Answer: 

Many myths have been spread about mushrooms, being one of the most inaccurate that mushrooms have no nutritional value. To properly consider their nutritional benefits, they must be viewed from a dried weight perspective and give you maximum nutritional benefit only upon cooking.

Mushrooms are relatively high in protein, averaging about 20% of their dried mass. They contribute a wide range of essential amino acids, are low in fat (0.3 - 2.0%), high in fiber and provide several groups of vitamins, particularly thiamine, riboflavin, niacin, biotin, and ascorbic acid. While nutrients vary from one kind of mushroom to the next, many contain protein, vitamins A and C, B-vitamins and minerals including iron, selenium, potassium and phosphorus. Phytochemicals found in some mushrooms are being studied as possible cancer-fighting substances, according to the American Institute for Cancer Research.

Nutritional Data On Fresh Mushrooms

Fresh mushrooms are cholesterol, fat and sodium free.
They are low in calories and an excellent source of riboflavin and a good source of niacin, copper and pantothenate.

Serving Size: 5 medium mushrooms (84g)

Amount Per Serving

Calories:  20 Calories, Zero from Fat

% Daily Value

  • Total Fat: 0g 0 %

  • Saturated Fat: 0g 0 %

  • Cholesterol: 0 mg 0%

  • Sodium: 0 mg 0%

  • Potassium: 280 mg 8%

  • Total Carbohydrate: 3g 1%

  • Dietary Fiber: 0g 0%

  • Sugars: 0g

  • Protein: 2g
     

Vitamins

  • Vitamin A: 0%

  • Vitamin C: 2%

  • Calcium: 0%

  • Iron: 2%

  • Riboflavin: 20%

  • Niacin: 15%

  • Copper: 15%

  • Pantothenate: 10%


*Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.