Mushrooms, portabella, grilled
Whole food · Vegetables and Vegetable Products
Photo: Wikipedia
Grilled portabella mushrooms are the steak of the fungi world—meaty, savory, and deeply umami with a satisfying, chewy texture. Their large, flat caps develop a wonderful smoky char and caramelized edges on the grill, concentrating their earthy flavor. Nutritionally, they are a low-calorie powerhouse, offering substantial protein and fiber for very few calories.
Calorie split: 36% protein · 49% carbs · 14% fat
↓ Full nutrition💚 Why it's loved
People adore portabellas for their robust, meat-like texture that holds up beautifully to grilling, roasting, and stuffing. They are celebrated for their versatility, acting as a savory canvas for marinades and a hearty centerpiece in vegetarian dishes.
⚠️ Watch-outs & how to enjoy it better
Some find their texture slightly spongy or chewy if overcooked. To counteract this, avoid over-marinating (which can make them soggy) and grill over high heat for a good sear. They contain naturally occurring purines, so individuals with gout or kidney issues may need to monitor portion sizes.
Key benefits
- Excellent source of dietary fiber (2.2g per 100g)
- Very low in calories (29 kcal per 100g)
- Good plant-based protein source (3.28g per 100g)
- Contains B vitamins like riboflavin and niacin
- Naturally low in fat (0.58g per 100g)
🍽️ Popular dishes
🌍 Where it's eaten
💡 Did you know?
A single portabella cap can grow to be over 6 inches in diameter, and its gills contain a natural antioxidant called ergothioneine.
Full nutrition (USDA data · scales with serving)
| Water | 90.7 g |
| Energy | 29.0 kcal |
| Energy | 121 kj |
| Protein | 3.3 g |
| Total lipid (fat) | 0.58 g |
| Ash | 1.1 g |
| Carbohydrate, by difference | 4.4 g |
| Fiber, total dietary | 2.2 g |
| Total Sugars | 2.3 g |
| Sucrose | 0.00 g |
| Glucose | 2.3 g |
| Fructose | 0.00 g |
| Lactose | 0.00 g |
| Maltose | 0.00 g |
| Galactose | 0.00 g |
| Starch | 0.43 g |
| Calcium, Ca | 3.0 mg |
| Iron, Fe | 0.40 mg |
| Magnesium, Mg | 13.0 mg |
| Phosphorus, P | 135 mg |
| Potassium, K | 437 mg |
| Sodium, Na | 11.0 mg |
| Zinc, Zn | 0.65 mg |
| Copper, Cu | 0.39 mg |
| Manganese, Mn | 0.07 mg |
| Selenium, Se | 21.9 ug |
| Vitamin C, total ascorbic acid | 0.00 mg |
| Thiamin | 0.07 mg |
| Riboflavin | 0.40 mg |
| Niacin | 6.3 mg |
| Pantothenic acid | 1.3 mg |
| Vitamin B-6 | 0.12 mg |
| Folate, total | 19.0 ug |
| Folic acid | 0.00 ug |
| Folate, food | 19.0 ug |
| Folate, DFE | 19.0 ug |
| Choline, total | 32.8 mg |
| Betaine | 11.5 mg |
| Vitamin B-12 | 0.00 ug |
| Vitamin A, RAE | 0.00 ug |
| Retinol | 0.00 ug |
| Carotene, beta | 0.00 ug |
| Carotene, alpha | 0.00 ug |
| Cryptoxanthin, beta | 0.00 ug |
| Vitamin A, IU | 0.00 iu |
| Lycopene | 0.00 ug |
| Lutein + zeaxanthin | 0.00 ug |
| Vitamin E (alpha-tocopherol) | 0.00 mg |
| Tocopherol, beta | 0.00 mg |
| Tocopherol, gamma | 0.00 mg |
| Tocopherol, delta | 0.00 mg |
| Tocotrienol, alpha | 0.03 mg |
| Tocotrienol, beta | 0.00 mg |
| Tocotrienol, gamma | 0.00 mg |
| Tocotrienol, delta | 0.00 mg |
| Vitamin D (D2 + D3), International Units | 14.0 iu |
| Vitamin D (D2 + D3) | 0.30 ug |
| Vitamin D2 (ergocalciferol) | 0.30 ug |
| Vitamin D3 (cholecalciferol) | 0.00 ug |
| Vitamin K (phylloquinone) | 0.00 ug |
| Vitamin K (Dihydrophylloquinone) | 7.0 ug |
| Vitamin K (Menaquinone-4) | 0.30 ug |
| Alcohol, ethyl | 0.00 g |
| Caffeine | 0.00 mg |
| Theobromine | 0.00 mg |
Fat & fatty acid profile (per 100g)
| Fatty acids, total saturated | 0.06 g |
| SFA 4:0 | 0.00 g |
| SFA 6:0 | 0.00 g |
| SFA 8:0 | 0.00 g |
| SFA 10:0 | 0.00 g |
| SFA 12:0 | 0.00 g |
| SFA 14:0 | 0.00 g |
| SFA 15:0 | 0.00 g |
| SFA 16:0 | 0.04 g |
| SFA 17:0 | 0.00 g |
| SFA 18:0 | 0.01 g |
| SFA 20:0 | 0.00 g |
| SFA 22:0 | 0.00 g |
| SFA 24:0 | 0.00 g |
| Fatty acids, total monounsaturated | 0.01 g |
| MUFA 14:1 | 0.00 g |
| MUFA 15:1 | 0.00 g |
| MUFA 16:1 | 0.00 g |
| MUFA 16:1 c | 0.00 g |
| MUFA 17:1 | 0.00 g |
| MUFA 18:1 | 0.01 g |
| MUFA 18:1 c | 0.01 g |
| MUFA 20:1 | 0.00 g |
| MUFA 22:1 | 0.00 g |
| MUFA 22:1 c | 0.00 g |
| MUFA 24:1 c | 0.00 g |
| Fatty acids, total polyunsaturated | 0.23 g |
| PUFA 18:2 | 0.23 g |
| PUFA 18:2 n-6 c,c | 0.23 g |
| PUFA 18:2 CLAs | 0.00 g |
| PUFA 18:3 | 0.00 g |
| PUFA 18:3 n-3 c,c,c (ALA) | 0.00 g |
| PUFA 18:3 n-6 c,c,c | 0.00 g |
| PUFA 18:4 | 0.00 g |
| PUFA 20:2 n-6 c,c | 0.00 g |
| PUFA 20:3 | 0.00 g |
| PUFA 20:3 n-3 | 0.00 g |
| PUFA 20:3 n-6 | 0.00 g |
| PUFA 20:4 | 0.00 g |
| PUFA 20:5 n-3 (EPA) | 0.00 g |
| PUFA 21:5 | 0.00 g |
| PUFA 22:4 | 0.00 g |
| PUFA 22:5 n-3 (DPA) | 0.00 g |
| PUFA 22:6 n-3 (DHA) | 0.00 g |
| Fatty acids, total trans | 0.00 g |
| Fatty acids, total trans-monoenoic | 0.00 g |
| TFA 16:1 t | 0.00 g |
| TFA 18:1 t | 0.00 g |
| TFA 22:1 t | 0.00 g |
| TFA 18:2 t not further defined | 0.00 g |
| Fatty acids, total trans-polyenoic | 0.00 g |
| Cholesterol | 0.00 mg |
Amino acid profile (per 100g)
| Tryptophan | 0.04 g |
| Threonine | 0.13 g |
| Isoleucine | 0.09 g |
| Leucine | 0.15 g |
| Lysine | 0.11 g |
| Methionine | 0.04 g |
| Cystine | 0.02 g |
| Phenylalanine | 0.10 g |
| Tyrosine | 0.07 g |
| Valine | 0.41 g |
| Arginine | 0.12 g |
| Histidine | 0.07 g |
| Alanine | 0.18 g |
| Aspartic acid | 0.26 g |
| Glutamic acid | 0.47 g |
| Glycine | 0.11 g |
| Proline | 0.12 g |
| Serine | 0.12 g |
FAQ
How do I clean portabella mushrooms before grilling?
Gently wipe them with a damp paper towel or use a soft brush. Avoid soaking them in water, as they act like sponges and can become waterlogged.
Should I remove the gills?
It's optional. Removing the dark gills (with a spoon) can prevent them from staining other ingredients and slightly reduce bitterness, but it's not necessary for flavor.
How long should I grill a portabella?
Grill over medium-high heat for about 4-6 minutes per side, until tender and nicely charred. The exact time depends on the cap's thickness.
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 0.29 kcal/g · 45% calories from protein · 2.2 g fiber · 2.3 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: 0.03 (lower is better — aim for ≤ 1)
Sodium:potassium per WHO potassium guidance. Computed from USDA nutrients.