Often used as a meat alternative for vegetarians, the portobello mushroom has a large cap size and a meaty texture. This type of mushroom begins its life as a cremini mushroom, but when allowed to grow to full size, the cremini cap spreads and flattens, giving it the distinctive portobello mushroom appearance. While this mushroom does not contain a significant amount of protein as other meat substitutes do, you will find other nutritional benefits, including zero grams of fat.
Calories and Use
Portobello mushrooms provide 32 calories per 3-oz. serving. You can eat portobello mushrooms raw, cooked as a side dish or cut up into a salad. Many people use them in place of a beef patty on a hamburger --- a far less caloric option than the beef; a 3 oz. broiled beef patty contains 240 calories as well as more than 16 g of fat. You may also blend portobello mushrooms into dips and sauces.
Carbohydrates, Protein and Fiber
A serving of portobello mushroom contains 4.9 g carbohydrates, or 1.5 to 2.1 percent of the amount you should consume each day, based on a 2,000 calorie diet. You consume 3.1 g of protein per serving as well. When used as a meat alternative, note that this amount is lower than the amount of protein you get in tofu --- 5 g per 3 oz. --- and significantly lower than the protein in texturized vegetable protein --- 42 g per 3 oz. Your meal plan should include 46 to 56 g of protein daily. A serving of this mushroom also provides 1.2 g of fiber.
Vitamins and Minerals
Including portobello mushrooms in your diet gives you access to a range of B-vitamins with the exception of vitamin B-12. The B-vitamins in this mushroom help you metabolize the energy in food for use in your body. Portobellos also serve as a good source of selenium, copper, potassium and phosphorus. One serving of this type of mushroom has 2 percent of the vitamin C and 2 percent of the iron your body requires daily.
Antioxidants
Eat a serving of portobello mushrooms and you're taking in a rich source of antioxidants, a compound that protects your cells from free-radical damage. Measured for ORAC value, or the Oxygen Radical Absorbance Capacity value, which determines antioxidant levels, the portobello mushroom has more free-radical-fighting power than green beans and carrots. The antioxidants in this mushroom may protect you from a range of medical conditions thought to be rooted in free-radical cellular damage, including cancer and heart disease.
Considerations
Portobello mushrooms are commonly found in the grocery store, but you may get the urge to forage for them in the woods. This practice is not recommended, however, unless you have an experienced mycologist --- a mushroom expert --- by your side. Many varieties of wild mushrooms, including some that resemble portobellos, are poisonous to humans and can cause sickness and even death.
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