Nutrition For Portobello Mushroom Caps

Portobello mushrooms are actually crimini mushrooms that have grown to full size. They are commonly consumed in the United States. When you're buying these mushrooms fresh, make sure they are firm, fleshy and intact. Avoid mushrooms that are slimy, wrinkled, spotted or those with caps that are split -- these are signs of aging.

Nutritional Information

One cup of sliced, grilled portobello mushroom caps contains 35 calories, 4 grams of protein, 5.3 grams of carbohydrates, 2.7 grams of fiber and 110 grams of water. These mushrooms contain no cholesterol and less than 1 gram of fat per serving, making them a great addition to a heart-healthy diet. When you're storing these mushrooms, choose a non-airtight container, as they need air to breathe. They can be stored in a paper bag or in plastic packaging as long as there are holes to promote circulation. Portobellos will last about a week in the refrigerator.

Vitamins

Portobello mushrooms are a great source of B-vitamins, including riboflavin, pantothenic acid, niacin, thiamin and pyridoxine. All of these B-vitamins are important for energy production, antioxidant function and DNA synthesis. Pyridoxine (vitamin B-6) is necessary for the production of red blood cells. It is also involved in hormone function and the synthesis of neurotransmitters such as serotonin, dopamine and norepinephrine. One cup of these mushroom caps provides .15 mg of pyridoxine. Adults that are 18 to 50 years of age should consume 1.3 mg of pyridoxine per day. Older individuals and those who are pregnant or breastfeeding should consume slightly more.

Minerals

Portobello mushrooms contain high amounts of selenium, copper, potassium and phosphorous. They also contain trace amounts of zinc, iron, calcium and manganese. One cup of sliced, grilled portobello caps provides 26.5 mcg of selenium, 529 mg of potassium and 163 mg of phospherous. A cup of these mushrooms also contains .79 mg of zinc and 4 mg of calcium. Portobello mushroom caps are low in sodium, with just 13 mg per one-cup serving.

Considerations

To clean portobello mushrooms, remove all of the dirt with a damp cloth. Avoid cleaning the mushrooms under running water, as this can cause them to become soggy. Umami is known as the fifth taste sense; it is Japanese for “savory taste.” Mushrooms provide this unique flavor to dishes and are commonly used as meat replacements in vegetarian dishes. Incorporate mushroom caps into soups, stir-fries, omelets and quiches as well.