How healthy are portobello mushrooms?
Are portobello mushrooms healthy? Yes, for most people. Portobello mushrooms score 81/100 on the HowHealthyIs Score: 100 g provide 22 kcal and 364 mg potassium. Portobellos are mature cremini mushrooms: low in calories, with potassium, B vitamins and copper, and a meaty texture that makes a whole cap work as a burger or steak stand-in. Source: USDA FoodData Central.
Score explained
The score compares nutrient density per 100 kcal across every food we cover (NRF9.3 method). Portobello mushrooms rank higher than 81% of them.
Counts in favor (% daily value per 100 kcal)
- Potassium35%
- Fiber21%
- Protein19%
- Iron8%
- Calcium1%
- Vitamin E1%
- Vitamin A0%
- Vitamin C0%
- Magnesium0%
Counts against
- Saturated fat0%
- Added sugars0%
- Sodium2%
Raw NRF9.3: 85 minus 2 = 83. 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 portobello mushrooms?
| Nutrient | Per 100 g | Per portion | %DV |
|---|---|---|---|
| Energy and macronutrients | |||
| Calories | 22 kcal | 18 kcal | |
| Protein | 2.1 g | 1.8 g | 4% |
| Carbohydrates | 3.9 g | 3.3 g | 1% |
| Fiber | 1.3 g | 1.1 g | 4% |
| Sugars | 2.5 g | 2.1 g | |
| Added sugars | 0 g | 0 g | 0% |
| Fat | 0.3 g | 0.3 g | 0% |
| Saturated fat | <0.1 g | <0.1 g | 0% |
| Omega-3 fats | 0 g | 0 g | |
| Vitamins | |||
| Vitamin A | 0 µg | 0 µg | 0% |
| Vitamin C | 0 mg | 0 mg | 0% |
| Vitamin D | 0.3 µg | 0.3 µg | 1% |
| Vitamin E | <0.1 mg | <0.1 mg | 0% |
| Vitamin K | 0 µg | 0 µg | 0% |
| Vitamin B12 | <0.1 µg | <0.1 µg | 2% |
| Folate | 28 µg | 24 µg | 6% |
| Minerals | |||
| Calcium | 3 mg | 2.5 mg | 0% |
| Iron | 0.3 mg | 0.3 mg | 1% |
| Potassium | 364 mg | 306 mg | 7% |
| Magnesium | 0 mg | 0 mg | 0% |
| Zinc | 0.5 mg | 0.4 mg | 4% |
| Sodium | 9 mg | 7.6 mg | 0% |
Source: USDA FoodData Central, "Mushrooms, portabella, raw" (FDC 169255). Values rounded.
Why are portobello mushrooms good for you?
A typical portion does not supply 10% or more of the daily value for any of the nine nutrients we score.
Good ways to use them
- Grilled whole as a burger or on toast
- Sliced into pasta, risotto and fajitas
What should you watch out for?
- They lose a lot of water and shrink when cooked, and they soak up oil, so a pan of sauteed caps can carry more fat than expected. Wild mushrooms that look similar should only be eaten when identified by an expert.
Which vegetables score higher?
Other vegetables with more nutrition per calorie. Variety matters more than picking one winner.