Mushrooms, fresh, cooked with butter or margarine
Common food
Photo: Wikipedia
Butter-sautéed mushrooms are a savory, umami-rich side dish where earthy mushrooms become tender and glossy, absorbing the rich, nutty flavor of the fat. The cooking process concentrates their flavor and creates a slightly chewy, meaty texture. Nutritionally, they are a low-calorie, high-fiber food that provides a good source of protein and B-vitamins.
Calorie split: 23% protein · 32% carbs · 45% fat
↓ Full nutrition💚 Why it's loved
People love them for their deep, savory umami flavor and satisfying, meaty texture that elevates simple dishes. They are incredibly versatile, acting as a flavor sponge that pairs beautifully with garlic, herbs, and wines in countless cuisines.
⚠️ Watch-outs & how to enjoy it better
The primary downside is the added fat and calories from the butter or margarine, which can be a concern for those monitoring fat intake. To counteract this, use a non-stick pan with minimal fat, or opt for a heart-healthy oil like olive oil. For those sensitive to FODMAPs, certain mushroom varieties may cause digestive discomfort; choosing oyster or shiitake mushrooms and cooking them thoroughly can help.
Key benefits
- Excellent source of dietary fiber for digestive health.
- Provides a notable amount of plant-based protein.
- Rich in B-vitamins like riboflavin and niacin for energy metabolism.
- Contains antioxidants like selenium and ergothioneine.
- Low-calorie, nutrient-dense option for adding volume to meals.
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
Mushrooms are not plants but belong to the Fungi kingdom, and when cooked in butter, they release a compound called glutamate, which is the same source of savory flavor found in parmesan cheese and soy sauce.
Full nutrition (USDA data · scales with serving)
| Water | 86.9 g |
| Energy | 62.0 kcal |
| Protein | 3.5 g |
| Total lipid (fat) | 3.2 g |
| Carbohydrate, by difference | 5.0 g |
| Fiber, total dietary | 2.1 g |
| Total Sugars | 2.4 g |
| Calcium, Ca | 7.0 mg |
| Iron, Fe | 0.28 mg |
| Magnesium, Mg | 12.0 mg |
| Phosphorus, P | 113 mg |
| Potassium, K | 450 mg |
| Sodium, Na | 169 mg |
| Zinc, Zn | 0.60 mg |
| Copper, Cu | 0.44 mg |
| Selenium, Se | 23.0 ug |
| Vitamin C, total ascorbic acid | 2.2 mg |
| Thiamin | 0.06 mg |
| Riboflavin | 0.52 mg |
| Niacin | 4.5 mg |
| Vitamin B-6 | 0.13 mg |
| Folate, total | 36.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 36.0 ug |
| Folate, DFE | 36.0 ug |
| Choline, total | 21.5 mg |
| Vitamin B-12 | 0.05 ug |
| Vitamin B-12, added | 0.00 ug |
| Vitamin A, RAE | 28.0 ug |
| Retinol | 27.0 ug |
| Carotene, beta | 13.0 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.28 mg |
| Vitamin E, added | 0.00 mg |
| Vitamin D (D2 + D3) | 0.10 ug |
| Vitamin K (phylloquinone) | 1.6 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 1.2 g |
| SFA 4:0 | 0.04 g |
| SFA 6:0 | 0.03 g |
| SFA 8:0 | 0.02 g |
| SFA 10:0 | 0.04 g |
| SFA 12:0 | 0.05 g |
| SFA 14:0 | 0.16 g |
| SFA 16:0 | 0.61 g |
| SFA 18:0 | 0.25 g |
| Fatty acids, total monounsaturated | 0.72 g |
| MUFA 16:1 | 0.02 g |
| MUFA 18:1 | 0.68 g |
| MUFA 20:1 | 0.01 g |
| MUFA 22:1 | 0.00 g |
| Fatty acids, total polyunsaturated | 0.63 g |
| PUFA 18:2 | 0.58 g |
| PUFA 18:3 | 0.04 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Cholesterol | 5.0 mg |
Amino acid profile (per 100g)
Estimated from Mushrooms, portabella, exposed to ultraviolet light, raw — USDA does not publish this profile for Mushrooms.
| Tryptophan | 0.06 g |
| Threonine | 0.11 g |
| Isoleucine | 0.10 g |
| Leucine | 0.15 g |
| Lysine | 0.25 g |
| Methionine | 0.05 g |
| Cystine | 0.01 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.05 g |
| Valine | 0.12 g |
| Arginine | 0.12 g |
| Histidine | 0.07 g |
| Alanine | 0.19 g |
| Aspartic acid | 0.23 g |
| Glutamic acid | 0.43 g |
| Glycine | 0.11 g |
| Proline | 0.18 g |
| Serine | 0.13 g |
FAQ
Why do mushrooms release so much water when cooked?
Mushrooms are about 90% water by weight. As their cell walls break down from heat, this water is released. Cooking them over medium-high heat allows this liquid to evaporate, concentrating their flavor and preventing them from becoming soggy.
Can I use margarine instead of butter?
Yes, margarine can be used as a substitute, though it will impart a different flavor profile. For a similar richness, choose a high-quality, plant-based margarine. For a dairy-free option, olive oil or avocado oil are excellent alternatives.
How do I prevent them from getting rubbery?
Avoid overcrowding the pan, which steams the mushrooms. Cook in batches if necessary. Use medium-high heat to achieve a golden sear, and don't stir them too frequently, allowing them to develop a nice color and texture.
Nutrient density (calculated · NRF9.3)
Nutrient Rich Foods index: beneficial nutrients (protein, fiber, vitamins, minerals) minus saturated fat, added sugar & sodium, per 100 kcal.
NRF9.3 index — Fulgoni, Keast & Drewnowski, 2009. Computed from USDA nutrients.
Weight-loss friendliness (composite index)
Energy density 0.62 kcal/g · 23% calories from protein · 2.1 g fiber · 2.4 g sugar per 100 g.
Composite of energy density (Rolls et al., 1999), protein & fiber satiety, minus sugar. A calculated heuristic — ranks satiety-per-calorie, not a clinical measure.
Dietary load (calculated from USDA values)
Potential renal acid load. Positive = acid-forming, negative = alkaline-forming.
Sodium-to-potassium ratio: 0.38 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.