Portobello mushrooms are low in calories, fat-free, and a source of vitamins, minerals, and fiber. They also have potential antioxidant and anti-inflammatory effects.<\/p>\n
The Agaricus bisporus mushroom is the most widely cultivated mushroom species worldwide<\/a>. But did you know it\u2019s sold as three different mushrooms?<\/p>\n The common white button mushroom<\/a>, light brown cremini mushroom, and larger, darker brown portobello are all the same species, but they\u2019re harvested at different stages of maturity.<\/p>\n Here\u2019s what you need to know about portobello mushrooms, including their potential benefits and how to enjoy them.<\/p>\n Portobello (also called portabella) mushrooms are the mature form of Agaricus bisporus, so it\u2019s not surprising that they\u2019re quite a bit larger than button and cremini mushrooms, with flat brown caps averaging 4 to 6 inches across.<\/p>\n They\u2019re mostly cultivated mushrooms, but may also be found in grasslands in North America and Europe. There are also poisonous lookalikes, so unless you\u2019re highly trained in foraging, it\u2019s best to stick to store-bought.<\/p>\n Like most mushrooms, portobellos are low in calories<\/a> but rich in nutrients. One cup (121 grams) of sliced grilled portobello mushrooms provides<\/a>:<\/p>\n Calories: 35Carbs: 5 grams (g)Fiber: 3 gProtein: 4 gFat: 0 gSelenium: 48% of the Daily Value (DV)Phosphorus: 23% of the DVPotassium: 16% of the DV for males, 20% for femalesCholine: 7% of the DVFolate: 6% of the DVMagnesium: 4% of the DVVitamin D: 2% of the DV<\/p>\n Nearly half of the recommended DV of selenium is in just 1 cup of sliced and grilled portobello mushrooms. Selenium<\/a> is an important antioxidant mineral for supporting your metabolism, immune system, and thyroid function.<\/p>\n Portobellos also contain a good amount of phosphorus<\/a>, which helps build bones and produce energy, and potassium<\/a>, which may help reduce blood pressure, prevent osteoporosis, and protect against stroke. <\/p>\n They\u2019re low in calories, make a satisfying meat alternative in terms of texture and satiety, and can be part of an anti-inflammatory diet<\/a>. Studies have also found high antioxidant<\/a> activity in portobellos compared to other mushrooms.<\/p>\n Vitamin D<\/p>\n Many mushrooms produced for commercial sales are grown in the dark and don\u2019t have much vitamin D. If they\u2019re grown under a UV lamp or in the sunlight, they\u2019ll have much more vitamin D. <\/p>\n For example, 1 cup of sliced and grilled portobello mushrooms that have been exposed to UV light contains a whopping 79% of the DV<\/a> of vitamin D, compared to just 2% for portobello mushrooms grown in the dark.<\/p>\n In stores, shop for portobellos with terms like \u201cUV-treated\u201d or \u201cRich in vitamin D\u201d on their packaging.<\/p>\n Brain food?<\/p>\n A 2022 study<\/a> in mice examined the protective effects against brain oxidative stress and found that diets supplemented with either white button or portobello mushrooms showed great potential in reducing oxidative stress markers in the brain.<\/p>\n Compared to button and cremini mushrooms, portobello mushrooms have a stronger, earthier, and umami flavor. <\/p>\n Because of their density, size, and savory flavor, they\u2019re often used in vegetarian or vegan dishes such as burgers, lasagnas, and stews. <\/p>\n They\u2019re great grilled, roasted, or stuffed, and can be used as burger buns if you\u2019re on a keto diet<\/a>.<\/p>\n