How healthy is mushroom risotto?
Is mushroom risotto healthy? Yes, in moderate portions. Mushroom risotto scores 14/100 on the HowHealthyIs Score: 100 g provides 134 kcal and 3.6 g protein. Mushroom risotto is creamy short-grain rice cooked slowly in stock with mushrooms, finished with butter and parmesan. It is mostly starch, with some B vitamins and potassium from the mushrooms. Source: standard recipe, USDA FoodData Central ingredients.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Mushroom risotto ranks higher than 14% of them.
Counts in favor (% daily value per 100 kcal)
- Protein5%
- Calcium3%
- Vitamin A3%
- Potassium3%
- Magnesium2%
- Iron2%
- Vitamin C1%
- Vitamin E1%
- Fiber1%
Counts against
- Saturated fat8%
- Added sugars0%
- Sodium10%
Raw NRF9.3: 22 minus 18 = 4. The score is not a verdict on whether to eat a food; portion, the whole meal and your own health matter more. Full methodology
How many calories are in mushroom risotto?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 134 kcal | 536 kcal | |
| Protein | 3.6 g | 14 g | 29% |
| Carbohydrates | 19 g | 75 g | 27% |
| Fiber | 0.3 g | 1.2 g | 4% |
| Sugars | 1.2 g | 4.8 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 4.4 g | 18 g | 23% |
| Saturated fat | 2 g | 8.2 g | 41% |
| Omega-3 fats | <0.1 g | 0.1 g | |
| Vitamins | |||
| Vitamin A | 37 µg | 146 µg | 16% |
| Vitamin C | 1.7 mg | 6.8 mg | 8% |
| Vitamin D | <0.1 µg | 0.2 µg | 1% |
| Vitamin E | 0.3 mg | 1 mg | 7% |
| Vitamin K | 12 µg | 48 µg | 40% |
| Vitamin B12 | <0.1 µg | 0.3 µg | 12% |
| Folate | 10 µg | 40 µg | 10% |
| Minerals | |||
| Calcium | 56 mg | 225 mg | 17% |
| Iron | 0.4 mg | 1.7 mg | 10% |
| Potassium | 166 mg | 663 mg | 14% |
| Magnesium | 11 mg | 45 mg | 11% |
| Zinc | 0.7 mg | 2.6 mg | 24% |
| Sodium | 318 mg | 1270 mg | 55% |
Estimated from the standard recipe below, using USDA FoodData Central values for each ingredient. Values rounded.
What is in a standard mushroom risotto?
We estimate mushroom risotto from this standard recipe (serves 4, about 1600 g cooked), using USDA values for each ingredient. Home and restaurant versions vary. Arborio is modeled as short-grain white rice. Cooked weight assumes most of the stock is absorbed.
| Ingredient | Amount |
|---|---|
| Risotto rice (arborio) | 320 g |
| Brown (cremini) mushrooms | 400 g |
| 1 onion | 100 g |
| 2 garlic cloves | 6 g |
| Butter | 40 g |
| Olive oil | 20 g |
| White wine | 120 g |
| Vegetable stock | 1200 g |
| Parmesan | 60 g |
| Parsley | 10 g |
| Salt | 2 g |
| Black pepper | 1 g |
Why is mushroom risotto good for you?
- 48 µg vitamin K in 1 plate, 40% of the daily value. Vitamin K contributes to normal blood clotting.
- 14 g protein in 1 plate, 29% of the daily value. Protein contributes to the maintenance of muscle mass.
- 2.6 mg zinc in 1 plate, 24% of the daily value. Zinc contributes to the normal function of the immune system.
Good ways to use it
- A comforting dinner alongside a protein side or salad
- Adding peas or spinach for extra fiber
What should you watch out for?
- It is low in fiber and protein for a main course.
- Ready-made stock can make it quite salty.
Which dishes score higher?
Other dishes with more nutrition per calorie. Variety matters more than picking one winner.